Exercises from the grandmother for vitality, health and good mood

I was asked to pick up a set of exercises and write on paper. Such that the benefits were tangible and not too laborious. I decided to place them here so as not to get lost in the future. Suddenly, and someone else who wants to use it.

Of course, I did not come up with the exercises myself. Collected bit by bit for many years. Gradually I chose suitable ones for myself. I change them periodically, then come back again.

Here are not all the exercises that I perform. I chose the strength of a specific person, a woman who had never before been engaged in physical education.

Warm up

It takes about five minutes in the whole complex of exercises.

1. Walking in place, indoors. At first, slowly, then more and more actively, raising above the legs at the knees.
2. Feet shoulder width apart. Raise your hands up, turn your palms to the top and at the expense of one or two stretch them, trying with an effort to "support the air" above your head. At the expense of three or four, we spread our arms to the sides - the palms "abut the air" or imaginary side walls. Repeat 10 times.
3. Circular movements of the shoulders 15-20 times forward and the same back, you can alternate 5 times. Hands at this time randomly along the body.
4. The same thing to repeat with arms apart - circular movements forward / backward 15-20 times.
5. Hands on the lower back, legs shoulder width apart - rotate the hips clockwise / counterclockwise, also 15/20 times.

Basic exercises

Standing:

1. Standing, legs together. Raise the right hand up, the left is lowered. At the same time, stretch with your right hand up, left down to the sensation of a torso, repeat 10 times.
2. Feet together, tilt the body forward and stretch as far as possible with outstretched arms parallel to the floor, linger in this position until the count of 20.
3. Feet shoulder width apart. Raise your hands up above your head in a straight line, clutch your fingers, turn up the inner side of the palms. Alternately, deploy in this position the body to the right / left. The maximum rotation with a pull to the right / left. The head is motionless, turns simultaneously with the body. Repeat the turns 10-15 times. Ideally, when the arms are extended upward with maximum tension.
4. Feet in the same position, Raise our hands and spread apart. Hands should be arms at shoulder level. In this position, we make similar / turns, as in the previous exercise to the right / left, also 10-15 times.
5. Standing, legs spread as wide as possible. Raise your hands as high as possible and clutch your fingers. We rise to the socks one by one - right / left. Raised with the right foot on the toe, the left foot while standing on the floor and vice versa. It turns over from foot to foot (from heel to foot), while the body is moving to the right / left. Repeat 20 times.
6. Become in a position as in the previous exercise. Take your hands back, grab your fingers and swing your outstretched arms as high as possible. 20 movements.
7. Legs / hands in the same position. Bend down as low as possible, while the arms (fingers also clasped) stretch behind your back as much as possible, you can swing slightly from side to side. Hold in this position for 30 seconds. Repeat three times.
8. Standing, heels together, socks as diluted as possible. Hands on the belt, shoulder blades laid back. We rise on socks, stretch as far as possible. Repeat 20 times. one-two, exhale three-four).

Lying

1. Lie down on your back. Hands with the back of the palms under the buttocks, do swing legs alternately right / left, raising / lowering with a small amplitude - 20 times.
2. Exercise "twisted bicycle" - lying on your back, knees bent, feet on the floor. Movement simultaneously with legs bent at the knees and elbows. With each oncoming movement, try to touch the right elbow with the left knee and vice versa, 15-20 times.

3 The position of the body is the same, grasp your knees with your hands. Raise the head and swing in this position 10-20 times. Then, in the same position, swing to the right / left.

4 Lying on your back, legs bent at the knees, rise on your hands to a position as in the photo below, 10-15 times.

5 Lying on his stomach, arms extended forward, palms joined together. While inhaling in this position, we raise our arms and legs at the same time, lower ourselves to the floor, exhaling, 10-15 times.
6 Standing on your stomach, arms to the sides, raise your head and do your hands with circular movements backward, as if swimming, 10-15 times.
7 Lying on your stomach, at the same time raise your right hand and left foot and stretch your hand forward, foot back, 10-15 times.
8 Lying on his stomach, grab his hands around the ankles of his legs, raise his head if you can swing in this position 10 times. If it’s hard, you can pull your legs as close to the buttocks as possible with your hands and stay in this position for 30 seconds.
9 Exercise plank, familiar to many. You can do a straight, side bar. There is a lot of visual on the Internet how to do it correctly, it’s ideal to do it, lingering in the “bar” position for 1-2 minutes.

For beginners, seconds are possible, as you master, increasing the time.

Hitch

1. Lie on your back, stretch your toes / forwards, arms extended backwards, 5 times.
2. Bring legs and arms as wide as possible to the sides and stretch them, 5 times.
3. The supine position, relax the whole body, starting with the toes, think about pleasant things, stay in this position for 1-2 minutes.

Exercise requires patience and endurance, like any other to work on your body. But at the same time, they are not difficult. You can start the repetition with fewer times, although my recommendations are for beginners.

I apologize for the quality of the photo. The woman was filming from someone else’s camera, I didn’t pose specifically. It turned out how it happened.