If you think that with age, life should become less active, it's time to change your position and recharge your energy. Too much is at stake. With the passing years, women lose bone mass and gain excess weight. Reduction of strength and loss of the former flexibility lead to poor posture and balance, making mobility difficult. But so far, exercises for a healthy lifestyle can prevent these losses and solve health problems.
The complex of the exercises below is effective:
■ with hypertension - improving blood circulation;
■ with arthritis - lubricating the joints;
■ with depression - increasing the amount of endorphins.
The key to reducing the effect of time is the preservation of movement, because the real culprit of passivity is by no means the age. When your body is unaccustomed to physical activity, it gets tired even from insignificant efforts, and this makes you feel physical fatigue as the weight of past years.
If you lead an active lifestyle, you will achieve better results and keep an interest in life. But remember that the training you did when you were 15 does not fit your body after 30. You have to replace running with a brisk walk, tai-bo tai chi, high intensity aerobics for dancing classes, yoga or Pilates.
The purpose of such exercises for a healthy lifestyle is to feel more vigor and vitality in your body. Women themselves with age slow down the pace, lose a sense of kinship with their bodies, end a love affair with him and, resigned to his changes, seek self-expression in other areas. However, you still need to perform some types of exercises, for example, with burdening help prevent osteoporosis, and elements of yoga, pilates, taichi and dances, concentrated on the center of the body, involve the pelvis, back, chest. Movements should be designed for those parts of the body - back, neck, pelvis, - where women usually accumulate stress and fatigue appears. This program will definitely help you to mobilize, and also to strengthen your whole body, besides doing it with great pleasure!
Warm up
Before starting the workout, do each of these rhythmic movements:
1. Climb to the toes, then turn back on the heels, simultaneously hold one arm in front, the other behind your back.
2. Rotate your hips as if you were spinning a hulaohup. Continue for 1 minute.
3. Turn on your favorite music for 5 minutes and allow the body to respond to it in time. Let the hands become flexible, like ribbons, and the head, thorax and pelvis move absolutely freely.
RING OF THE GONG
Mobilizes the back and shoulders, strengthens circulation, stimulates internal organs to energize the whole healthy body.
1. Stand up, legs are shoulder-width apart, foot socks look forward, knees slightly bent, hands in free position.
2. Inhale, then exhale completely and begin to turn the body to the left, the legs are still. Shoulders and arms freely follow the movement. Let your hands with tightly clenched fists easily hit your hips when you turn. Turn your head back as far as you can. Hands are completely relaxed throughout the movement.
3. Inhale and return to and. etc., then exhale and turn to the right - this is 1 repetition. Repeat 12 times, smoothly continuing the turns from side to side.
BOW AND ARROWS
Strengthens the legs, upper and middle parts of the back, shoulders, biceps, improves coordination and balance.
1. Stand up, feet shoulder-width apart. Raise both hands, squeezed into loose fists, forward to the level of the chest. Move the weight of the body to the right leg and bend the left knee, lift it to the hip level, keep the left leg from the right knee.
2. On inhalation, take a step back diagonally from the left foot, bend both knees in the semicircle. At the same time, bend the left elbow and pull the left arm back at the level of the shoulder, as when archery.
3. Exhale when you release an imaginary arrow, and move your left hand forward towards the right, straighten your legs. Go back in and out. etc., raise the left knee again. Execute 8 times, then repeat with the other foot.
BACK SPRAY / MAX BACK
This exercise stretches the chest, the muscles of the back of the thigh, the front of the shoulders and the entire back. Strengthens the back and muscles of the press, gives energy to the whole body.
1. Stand up, legs are shoulder width apart, knees slightly bent, leg socks strictly forward, arms in free position.
2. Inhale and pull your arms up, then bend your back.
3. Exhale, first deviate, then take your hands back, bend your knees and lower your head sharply forward and relax your neck. Finish exhaling with the swing of your hands.
4. Keep your knees bent, start breathing in when you return the body to and. n., with your hands, return your hands forward. Immediately begin the second repetition. Repeat 5 times.
TILE DOLL TILTING
Exercises of this type relax and stretch the neck, back and hips.
1. Sit on a chair, legs spread wider than shoulders. Socks legs, knees and hips slightly turn outward.
2. Lean forward between the knees, freely lowered hands touch the ground, the head and neck are relaxed.
3. Hold for 4-6 breaths, then slowly straighten out, while remaining in a sitting position. Repeat the incline 3-5 times.
DANCE SHIVA
Mobilizes the hips, which rotate the muscles of the hips and shoulders, strengthens the muscles of the body and legs, improves balance.
1. Standing on the left foot, pull your arms out to keep balance, palm down. Raise the right knee to the level of the hip, pull the abdomen.
2. Turn the body, start moving your hands to the right, then to the left. Your body mimics the figure of eight. Start drawing this figure from the right knee in front of your hands. Your movements should be cheerful and at ease, as a reflection of your way of life.
3. Connect the 4 "Eight", then make 3 steps forward. Raise the left knee and then perform 4 "Eights" with your left knee and both hands.
4. Go back 3 steps back and raise the right knee again, complete 4 more "figures". Repeat the entire sequence 4 times.
THE POST OF THE WARRIOR WITH A TILT FORWARD
Stretches the back, shoulders, front part of the thighs.
1. Sit on the edge of the chair, turn the body to the right, put the right foot forward, keep the heel right under the knee. Leave your left leg back so that your toe is on the ground. The left knee is slightly bent, hips and shoulders are straightened, hands on the right knee.
2. Hold the body straight and do not stray from the center, grasp the forearms behind your back and "open" the chest. Inhale, pull in the abdominal muscles, pull the spine forward.
3. Exhale and lean forward to the knee, lower the body on the thigh so that the straight back is parallel to the ground. The head is freely lowered downwards.
4. Inhale, straighten your back and repeat the entire sequence 5-6 times.
5. Change position: left leg in front, right behind. Repeat the slopes.