Monday is considered the main day of the week! And it is "heavy", not only because after a relaxing weekend eyes don't want to open, and the hand shaking rattling clock under the pillow, but also a promise to start a new way of life: to go on a diet, do exercises in the morning, quit Smoking, etc. etc. And here you are already looking forward to the pleasure that the combination of diet and morning exercise will save you extra inches in the waist, arms and legs will become more toned, and just the tone of the body for the whole day provided...
You have to wait till Monday to finally understand that to stand for 10-15 minutes earlier than usual time to wave the hands-feet under the guise of a clever title "morning hygienic gymnastics" - not so easy. Want a little soak in a warm bed instead act on the principle of "charging stand". I do not want? Then don't get up! Is not necessarily exercises for awakening should be performed standing. You can accustom yourself gradually, starting with exercises in the supine position. And if it is exercise for the buttocks and back muscles of the thigh, the incentive will still appear.
Today we offer you an exercise that will involve the buttocks, posterior thigh and lumbar spine. Let's call it - "the bridge". This exercise can be performed not only as an element of the charge, but also as an effective exercise of his complex, to which you devote the day or evening. Then you will need a Mat.
So, lying on your back, bend your knees, feet standing on the floor (or on the couch when I do after waking up) to the width of the shoulders; the arms across the body. For this exercise is not necessary to press the lower back to support, you can save the deflection
Inhale and on the exhale, lift the pelvis, straining buttocks and back muscles of the thigh to such a level that the legs and torso were on the same line. In the upper position of the lifting of the hips, straighten your left leg, left on the right foot. It is important buttocks all the time to keep in a state of stress and not to lower the pelvis with extension legs. On the inhale lower the first leg on the floor, and then down completely as before. Do the same for the right leg. Try 10-15 times on each leg.
Each time, up and down and control the tempo of the movements: he should be quiet, so You have time to feel the muscles, try not to rush. Perform 3 sets of 10-15 repetitions with rest breaks between sets. If you find it hard to perform this exercise, supported on one leg, do it based on two feet, but avoid excessive transfer of body weight on the shoulders, so as not to give a negative load on the cervical spine.
Why we suggest you to try this exercise on the couch? Yes because it will be more difficult due to the softness of the sofa and saving and sustainability on one leg. As a support for the foot (if it is without running shoes) are not very stable in comparison with the floor. So no one can you blame laziness, if your attempts to start exercising in the morning will be implemented in the form of this exercise. But even if not in the morning, during the day, take him at least two minutes of his time.
Good luck!
Source:
My Jane
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