In the maelstrom of daily worries modern woman is sometimes difficult to allocate an hour or gym.
Train postponed until better times, which are known in the short term is not expected.
However, not everything is so hopelessly bad, and the time to maintain the figures need only 10-15 minutes daily.
And the exercises you can do while watching TV ... nightly. As soon as you will see a promotional video, use the pause and take a few simple exercises.
Short daily workout soon enters into a habit and a beneficial impact on your figure.
Some simple exercises will not only improve the shape, but also to restore the disturbed state of health of a hectic day.
Without leaving the couch
Sometimes the force by the end of the day we all leave. Well, you can sitting on the couch and take care of your health.
Shoulder belt
Sit on the sofa, the body slightly leaned forward, straight arms and try to reach out to the back. Feel closer to each other blade.
Shoulders pull down, stay in this position for as long as you can. Breathe evenly.
Sensing the tension, shake hands several times and repeat.
For the feet
Lie on your side, lean hand on the arm of the couch, slowly raise and lower the straight leg. Exercise must be completed 2 sets - 30 times for each leg. Breathe deeply.
For the back
Sit up straight, shoulders slumped, keep your back straight and pull up the crown.
Pull your knees to your chest and hug their hands. Socks to be sent to the floor. Hold for a moment in a static position.
Makes walking easy
Sometimes, when you spend all day on their feet, in the evening they hurt to tears. But so want to walk nicely, not tired hobble through the streets!
Relieve fatigue and stretch the leg muscles easily - this does not require any form of sport or special place, not even a lot of time.
"Dancer in the chair"
Sit on a chair, put his hands on his knees, keep your back straight. Dilute socks bare feet out as widely as possible, trying to press the knees together.
Hold this position for half a minute, breathe deeply and evenly.
"Bear Bruin"
Staying in the same position, heels, spread to the sides, and socks connect.
"At your fingertips"
Squeeze the toes and put them on the floor, "ride" on the back of the back and forth, shake legs.
Simple and effective
Sitting on a chair, keep your back flat and crown drag upwards. The legs should be straight, make a small emphasis on the heel.
Pull the socks themselves, feel strained shin. Stay in this position for 30 seconds, relax for a moment. Repeat 3-4 times.
Correcting posture
If you were a day behind the wheel, then the evening is not to avoid pain in the shoulders and upper back. Perhaps such discomfort is a sign of incipient osteoarthritis.
In any case, watch your health: be sure to massage and exercises in the morning and evening.
Warm-up takes less than 10 minutes - I agree that they do not mind spending on the improvement of health, to the same post-exercise you will feel ease.
"Curious dog"
Stand erect, stretch ear to shoulder, trying to touch him. Follow the steps slowly. Reach out to the other shoulder. Feel the tension of the neck muscles.
Cautious turns
Imagine that on your head precious burden, and you are afraid to drop it. Slowly turn your head from side to side, stopping at each side of a few seconds.
"Little ostrich"
Stand straight, cross your hands behind your back to the castle. Try to gently lift them up, without tilting with the body.
Dip your hands, open the "lock" and shake hands properly. Repeat several times. Breathe deeply. Make sure that there are no joint pain.
Watching the beauty of the breast
To maintain the beautiful shape of the breast massage is necessary, therefore to develop their useful habit to perform it every day for 15 minutes.
For massage, use special creams for breast. The massage is performed with soft pumping movements from the sides to the center and bottom-up (do not touch the nipple).
Massage improves blood circulation and tones the delicate skin of the breast.
Whatever your breast - water treatments: cold water will enhance blood flow to the breast, that will help restore their shape.
Procedure "hardening" not hold more than 3 times a week.
Curative joints
Olympic champion Oksana Grischuk tenderly cares for joints.
In the arsenal of athletes, there are exercises designed precisely to maintain healthy joints and limbs. Here are the simple ones.
Hand
Get on your knees, feet in the legs of the cross, keep your back straight. Hands folded behind a boat, pull the elbows back as far as possible, try to connect the palm.
Nape drag up and straight shoulders slumped down. Breathing should be smooth and deep. Stay in this position for 30 seconds.
For the feet
Sit on the floor, bend one leg at the knee and the other straight. Try to pull her to the temple. The housing keep straight, not backbends and not leaving forward.
Feel decreased muscle on one side and stretched on the other. 30 seconds Hold this position and repeat for the other leg.
Hands and feet
Widely spread your legs, arms locked in a "lock" on the back of the head, elbows pull back and shoulder blade - down.
Deep cave in the chest with one hand trying to reach out to the heel, while not forget about breathing.
Hold a few seconds in this position, straighten up and repeat with the other hand.
Complex "Birch"
Lie on the floor and pull out. Lift your feet at an angle of 90 degrees, then tear off the floor thighs, helping himself with his hands, feet pull high, hands supporting the lumbar.
Connect the feet together, trying to pull them to the hips. Hold this position for a minute.
Getting rid of muscle pain
The temperature difference, draft in a bus or car to the end of the day cause pain in the muscles, which, of course, affect the general well-being.
Improve the situation by using the following exercises.
Head
Zatёkshy neck is provided in the normal state as follows: Sit up straight, neck and neck strain, hands 10 seconds press on the back of his head, as if trying to move the head forward.
Hand
In the evenings we are dissatisfied with notice that the fingers on our beautiful pens swollen.
Help them to recover in our power: bend your elbows, fingers rastopyrte, connect their pads and push them against each other 6-8 seconds, then relax your hands.
Repeat the exercise at least 5 times.
Against leg edema
In the evening also swollen feet, and when we get rid of shoes, not only feel relief, but the pain.
Lie down comfortably on the floor and do the exercise "bike" as long as you feel the swelling in my legs was gone.
Against tired legs
Without getting up from the floor, perform another exercise to get rid of the burning sensation in the legs. Lying on your back, lift your legs and keep them straight as possible without bending the knees.
Then lower the leg. Repeat the exercise 10 times. Hands are freely along the body. Be careful not to arch the back.
... So, without leaving their home, and sometimes without leaving the couch, you can fully engage in physical exercise, maintaining shape, good health and high spirits.
Inna Yining