Morning exercises on the rules

Each morning begins with the fact that I don't want to stand under the persistent pelicane the clock, but you have to do exercises, make coffee and start a new day? Women's Magazine you understand and that's why we offer you a range of exercises from the comfort of your sofa. Morning "recumbent" charging will help you and your body gradually to Wake up early morning to do a good and cheerful day.



Exercise # 1. For the muscles of the hips


Lying on your back, start doing "bike". Only samiria every once in position, when one bent leg goes up, then the other. Keep this intermediate position as they can. Repeat 10 times.




Exercise No. 2. To strengthen the muscles of the back and press




Lying on his stomach, get on your knees and Flex your back, head lower (cat pose), then raise your head and prehnite back (dog pose). Alternating these provisions, Vegemite, prohibite back. Repeat 10 times.





Exercise # 3. For the shoulders and press


Lying on your back, bend your legs at the knees. Feet flat on the width of the hips. Extend your arms along the body, tighten your belly. Slowly lift the pelvis, leaning on his feet, and gently lower. Repeat 15 times. If you have the flexibility, you can take hold of the ankle of the foot, while keeping the pelvis.





Exercise # 4. To strengthen press


Lying on your back, bend your knees, and his hands lay his head. Raise the torso at the expense of one-two-three and lower yourself to the starting position. Do not touch the chin to the chest and not go smoothly. You should feel like straining press. Do at least 10 repetitions.





Exercise No. 5. For the back muscles and arms


Lying on his stomach, lean on palms and toes feet and raise your torso so that it formed a straight line. This exercise is not for nothing called "bar". Hold the pose until you are tired hands. Belly tighten and strain.





Exercise No. 6. For the muscles of the legs and thighs


Lying on your back, bend your knees and clasp your knees. Try to keep them as close as possible to the stomach. Strain the press. Hold the pose and lower legs. Now lift one straight leg forward as high as possible (the other leg is bent at the knee and resting on the foot), grasp the ankle with your hands and pull your foot on himself, shaking and stretching muscles. Release. Repeat with the other leg. Alternate first and second part of the exercise.





Exercise No. 7. Helps to stretch back and relax


It is called "child's pose". Sit on the heels, lean forward, lower your head and lay it on its side on the bed, pull your hands back. Hold this position for 10 seconds, relax completely. Stand up and repeat, turning his head to the other side. Now you know that good morning exercise helps you recharge your batteries for the day.

Source:

Women's Magazine

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