When you want to practice yoga, but so lazy to get up, go to training, it's time to start performing these 14 easy, but very useful exercises.
1. We swing the inner side of the thigh, get rid of fatty deposits.
How to do: we lay down on the stomach. We put our hands under our heads. The legs are even in the knees. Bend the right leg in the knee and put the foot on the shin of the left leg. Maximize your buttocks and tear your right knee just a couple of centimeters from the floor. Do not move your hips. Hold for a few seconds. Put your knee on the floor. Repeat to the left side.
How many times: 5-6 on each side.
2. Make the legs slim and well-built.
How to do: we lay down on the back. Hands along the body with the palms down. Raise your feet 35 degrees and in the air with both feet, draw a large zero.
How many times: 10 on each side.
3. Locust position.
How to do: we lay down on the stomach, stretching our arms in front of us. We lift our legs and arms, we strain the buttocks. Do not wring your neck. The bend of the neck should continue the line of the spine. Hold as long as possible in this position.
4. The bicycle. We tighten the legs and get rid of varicose veins.
How to do it: we lay down on the floor, pressing the waist to the floor. Hands behind the head. The palms are not fastened to the lock. Knees need to bend at an angle of 45 degrees. Alternately, move your legs as if you are riding a bicycle (the left elbow touches the right knee and vice versa). We do about a minute.
5. Makhi lying on his side with his foot. Ideal buttocks.
How to do: we lay down on the right side. The legs are even in the knees. We put one foot in front of ourselves, leaning on the elbow. The left leg is maximally raised. The right leg can be slightly bent to maintain stability. We change the side.
How many times: 5-6 on each side.
6. Strengthen the muscles of the back.
How to do: lie on your back, hands in the sides, legs bend at the knees. On exhalation, roll from one side to the other, straining the abdominal muscles.
How many times: 6-8 on each side.
7. Mollusc position. We fight with cellulite.
How to do: lie on your side, bending your knees. Put your hand under your head, the second lean on the floor to keep your balance. Slowly lift the leg lying on top 20 cm from the floor. Slowly lower it back. Repeat with the other side.
How many times: 10 on each side.
8. Strengthen the paraspinal muscles.
How to do: lie on your back, press your legs to your chest, grasp them with both hands. Straining the abdominal muscles, make slow rolls from one side to the other. Lead time: about 1 minute.
9. Minimum effort, maximum benefit for the gluteal muscles.
How to do: lie on your right side, bending your right leg in the knee. The left leg is slowly raised 45 degrees up. Fix in this position for 30 sec-1 min. Leg slowly lowered down. Do the same on the other side.
10. Iron abdominal muscles and strong back muscles.
How to do: we lay down on the stomach, hands under the head. Raise your head, tear off the shoulders and chest from the floor. Do not rush to rotate the body to the left, then to the right side.
How many times: 5 on each side.
11. Pose of the cobra. We strengthen the back, swing the arms.
How to do: we lay face down, legs even in the knees, arms bend at the elbows, palms under the shoulders. We rely on the hands and on inhalation raise the body, head. Try to bend over in the back and take your shoulders back. Fix for 30-60 seconds.
12. A little pilates.
How to do: lie on your side, bending your knees, hands in the sides. The right leg should be pressed with the knee to the floor. Bent left put in front of the knee right. Raise your left hand and make it a circular motion over the right hand and head, lying on the floor. Return to the starting position. Change sides.
How many times: 5 rounds on each side.
13. Rise of the pelvis lying. Treasured cubes. We remove the riding breeches on the hips.
How to do: lie on your back, hands along the body with your hands down. Legs bend at the knees. Raise the pelvis to its maximum height. Do not raise your head or lean against the back of your head. When lifting the pelvis of the foot, hands, head and shoulders should be pinned to the floor. Fix for 2 seconds. Gently lower the pelvis without touching the floor. The body must be in tension.
How many times: 5.
14. And do not forget about the horizontal run.
- What do you do?
- Horizontal running.