2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
What a blessing it is to wake up in the morning at your dacha! No road noise, no asphalt smell, no concrete boxes in the windows. Silence, natural floral aromas, its own isolated territory. You can barefoot in the morning and right in your pajamas and go out onto the porch to stretch and smile at the new day. By the way, why not start it with morning exercises?
You can sit on the street in the shade, spreading a gymnastic rug. You can play your favorite music to create the right mood. You are on your own territory. If it is convenient for you, you can even practice in sleepwear or put on a bathing suit so that right after charging you can go for a swim in the pool or in a natural body of water located near your summer cottage.
Take your time while charging. Make all the elements flow smoothly. The number of repetitions of each exercise suggested below is 5-10 times. Remember that morning exercises have the task of waking your body up from sleep, invigorating it, and not providing intensive energy expenditure or pumping up muscles.
To get started, just take a walk around the country estate, walk barefoot on the lawn, or even walk on the spot.
Then take a few deep breaths. Stretch up, then lower your body and arms down and completely relax. You can even close your eyes while doing this exercise.
To be consistent and not confused when performing the exercises, we will arrange them in such order to stretch all the major joints and muscle groups, from the head to the legs.
Therefore, first, knead your neck, performing several tilts of your head back and forth and turns it to the right and left. Then roll your shoulders forward and back. Next, bend your elbows and rotate your hands first towards each other, then away from each other. Finally, rotate your palms in the same way, bending your hands at the wrists. Let every joint of your hands wake up!
After that, move on to the bends of the body to the right and left. First, during the bends, place your arms along the body, then deepen the bends by raising the opposite arm upward, stretch your whole body behind it.
Now go to the body spreads. To do this, remember the familiar exercise "Mill" from kindergarten. Spread your arms to the sides, bend forward and turn your body to the right and then to the left.
Next, put your hands behind your head and bend forward. Try to place the body parallel to the floor.
If stretching allows, stretch further, trying to reach your knees with the tip of your nose.
Next, move on to alternate tilts of the body to the right, then to the left leg. Stretch your palms to the floor.
The next exercise is deep squats. Place your feet wider than your shoulders, feet at an angle of 60 degrees to each other. Straight arms in front of you. Sit down slowly. Tilt your back forward for balance, but do not slouch. Do not lift your heels off the floor. Climb up slowly. If you find it difficult to complete full squats, limit yourself to half squats (as if you are about to sit on a chair). Squats are considered one of the most effective exercises for fighting cellulite.
After them we will have a little rest. Lower yourself onto a gym mat and lie on your stomach. Palm rest. Lift the housing off the floor. Throw your head back. Feel your back stretch. The exercise can be done with your eyes closed.
Then lift your buttocks and stretch them towards your heels. Place your straight arms freely on the floor in front of you.
Lie on your stomach again. We will perform the exercise "Basket". To do this, bend your knees, stretch your heels to the buttocks, tear your head, shoulders and chest off the floor, put your hands back and grab your ankles with your palms. Sway on your stomach back and forth in this position, like a basket with a round bottom.
Now get on all fours and do 10-20 swings with each leg. To do this, first, bring your leg bent at the knee to accelerate to your chest, then push off and throw it back, straightening it at the knee. Exercise allows you to effectively work out problem areas such as the hips and buttocks. And, if you make sure that during the swing, the stomach remains pulled in, then you will provide additional load for the press.
In conclusion, we sit down on a gymnastic mat. We spread our legs wider than the shoulders. Alternately, with the whole body, we bend to one or the other leg. We stretch to the leg with the chest.
This completes the morning exercises. Go freshen up and swim to the nearest body of water! I am sure that the day started in this way at the dacha will pass cheerfully and productively!
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