Physical activity will improve muscle tone and elasticity of blood vessels.
Age-related changes or illness take away our body to its former strength. Weak muscles, bones become brittle, lose their elasticity vessels. However, we sufficiently can influence this process to improve the quality of life.
Research over and over again prove that physical activity brings huge benefits at any age. Active people not only cheerful and fun, but also to some extent immune from high blood pressure, diabetes, osteoporosis, stroke and even colon cancer.
Restorative exercise is a great way to improve health, increase muscle tone and elasticity of blood vessels, as well as recharge your batteries for the coming day.
EXERCISE 1
The exercise is performed standing up.
Original position: feet together, hands are freely lowered along the body. Slowly raise your hands, pull them in front of him. Take a breath. Put your hands down. Exhale. Repeat 8-10 times. When performing this exercise, it is recommended to keep the slow pace.
EXERCISE 2
The exercise is performed standing up.
Original position: feet together, hands are freely lowered along the body. Slowly raise hands up over head, inhale. Lower them back to starting position. Exhale. You can repeat the exercise 8-10 times. For this exercise, also important slow pace. Do not forget to follow your breath. Best of all, this exercise is run in combination with the previous one.
EXERCISE 3
The exercise is performed standing up.
Starting position: feet shoulder width apart, arms extended in front of him. Hands spread to the sides. Take a breath. Return to starting position. Exhale. Repeat the exercise 10-12 times. The number of repetitions can be gradually increase to 28-30. You can increase the tempo, moving from slow to medium and then fast. But do not forget about breathing.
EXERCISE 4
The exercise is performed standing up.
Starting position: feet together, back straight, arms bent at the elbows in front of chest. Twist your torso to the left while straightening left arm. Take a breath. Return to starting position. Exhale. Twist your torso to the right and straighten the right arm. Take a breath. Return to starting position. Exhale. Thus, alternately changing hands, do exercise 24-26 times.
EXERCISE 5
The exercise is performed standing up.
Starting position: feet apart, right hand at waist, left extended in front of him. Inclusive movement take the left hand side, hold in this position for a few seconds. When you do this, take a deep breath. Left hand, running the same wide swing, tap of the right shoulder. Exhale. Repeat the exercise 8-10 times. After that, switch hands. The left hand put on waist and the right pull forward. Do the exercise, making swings with a right hand. You can run it in average and rapid pace of 18-20 times.
EXERCISE 6
This exercise is performed sitting.
Hands raise to shoulder level. Take a breath. Put your hands down. Exhale. Exercise perform 10-12 times. Do it first at a slow pace, but gradually move to medium and fast. Do not forget to follow your breath.
EXERCISE 7
The exercise is performed lying down.
Starting position: lie on your back, raise your hands above your head and interlock your fingers in the castle. Start the exercise. Raise joined hands up (front). Take a breath. Lower your arms back to the starting position. Exhale. At a slow pace repeat the exercise 10-12 times. Then you can move to a more rapid pace.
EXERCISE 8
The exercise is performed lying down.
Arms bent at the elbows. The right hand covers the left arm above the elbow, and the left hand – the right one. Hands pressed to the body. Slowly raise your hands and get them behind your head, touching the floor. Feel when performing this exercise tense the muscles of the chest and back. Do it at an average pace of 15-16 times.
EXERCISE 9
The exercise is performed standing up.
Starting position: feet shoulder width apart, left hand behind his back bottom, and right behind his back from above. Fingers linked. (Try to keep the elbow of the right hand pointing upwards. Back you will need to keep straight.)
Clenched hands, take a few tilts right and left. Tilt – breath, return to starting position – exhale. Perform exercise at a moderate pace 10-12 times. Switch hands and do another 10-12 the slopes. Start performing exercises can at a slow pace, gradually moving faster.
EXERCISE 10
The exercise is performed standing up.
Starting position: feet apart, with outstretched arms linked in front of chest in the castle with your palms facing forward. Twist your torso to the left by 45°. Take a breath. Return to starting position. Exhale. 2-3 times, follow the turns to the left. Then take a starting position and twist your torso to the right by 45°. Take a breath. Returning to the starting position, exhale. Turn to the right, do 2-3 times. This drill may be performed 10-12 times. First, do it at a slow pace, gradually moving faster.
These exercises as well as other you can use not only for morning exercises, but also during training in the afternoon or evening.
If you have very little time to practice at home and you can’t go to the gym, you get healthy on the way to work. Try to leave home a little early. If your place of work is near, it is better to walk on foot, slowly.
Try not to use the elevators. You can climb the stairs slowly, stopping and resting if you need it. Gradually you will feel that you require less.
Do not forget that, in addition to physical activity, you need a proper diet and routine.
