Самые эффективные упражнения против усталостиBut there is a lot of plans, so to resist that impulse impossible. How to relieve fatigue and where to get energy?

It is known that experience a burst of vitality, strength and energy help physical exercise. But at the moment exhausted to even think about sports training hard.

Therefore, the star trainer from new York Joel Harper made up a simple set of exercises that will help you to regain strength. For each of these complexes is sufficient to spend 5-10 minutes to take the energy to perform household chores and even a full-fledged sports training.

Select one of the simple sets of exercises depending on your level of fatigue. Make 1-2 passes. If you don’t know how to relieve fatigue for a long time, follow all 4 of the complex from beginning to end, and then in reverse order.

COMPLEX 1 Is the easiest set of exercises. Exercises done on the floor using a massage cushion and require minimal effort. Exercise “Hammock”. Sit on the cushion. Rest your hands, which should be slightly bent. Put on knee, left heel, move your body weight on the right hip. Now slowly drive a shaft forward and back 3-5 cm Repeat 25 times. Rest 15 seconds, putting a cushion under the small of your back, and do the exercise for the other side. Repeat the exercise again to both sides. Exercise for upper back. Place the massage cushion under your upper back. Based on the foot, roll the roller along the spine from the shoulder blades to the waist and back. Do 2 sets of 20 repetitions. Exercise for the lower back. Place the massage cushion under the tailbone. Rest the elbow of the left hand and right hand put on the stomach to control the press. Tense your abdominal muscles and, leaning on foot take the cushion from the tailbone to the back at a distance of 3-5 cm front to back. Do 2 sets of 20 reps.

COMPLEX 2 This simple set of exercises quite a bit harder than the previous one. But it will help to relieve muscle tension and increase blood flow. Exercises for the hips. Bend forward with slightly bent knees. Relax and hold this position for 10 seconds, feeling a pleasant stretching of muscles. Then straighten your arms and try to reach the floor. Alternately bend the knees, keeping the heels off the floor. Move within 30 seconds. If you can’t reach hands to floor, lean on, e.g., a stack of books. Workout for the knees. Lie on your back, bend your knees and lean them to one side. Take 5 deep breaths and return to its original position. Repeat exercise in other party. During exercise the body above the waist must remain still. The twists and turns. Place your feet slightly wider than shoulder width, lock body below the belt in a constant position. Upper body turn from side to side (repeat 10 times). The head should move together with the body.

COMPLEX # 3 If you do not feel tired, it’s time to get to this simple set of exercises. They will enhance strength, endurance, flexibility and tone. Exercise for the back. Lie on the floor, on your stomach and stretch your arms and legs. In turn, raise and lower the legs while pulling the hands along the body and again lifting them behind your head. Make 2-3 sets of 10 repetitions. To change the direction in which you stretch out your arms, bend your elbows. Exercise squat and twist with dumbbells”. Take one dumbbell vertically in hand. Lower the hips so that the elbows were between his knees. Starting position and turn trunk to the right. Make 2-3 sets of 10 repetitions, with each movement changing the side of rotation. During squats keep your knees above the ankle. Exercise “single leg”. Tilt the torso forward to touch the floor while raising one leg until it becomes parallel to the floor. Return to starting position. For each leg, do 2-3 sets of 10 repetitions. If you find it difficult to perform this exercise, you can’t give up completely and lift the leg so high.

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