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Beginners - Workout 1

Combinefood
Published: 02.04.2020
Exercise Easy

Description

This set of dynamic exercises can be used for warm-ups, as morning exercises, and at first by persons with insufficient physical fitness.

Time: 15 minutes

Wrists Rotation

1. Stand straight, feet shoulder width apart, arms extended in front of you at shoulder level. The palms are unclenched.

2. Keeping the shoulders and forearms motionless, rotate the brushes 10 to 30 times in one direction, then in the other.

3. Fist the brushes. Repeat rotation in each direction.

4. Lower and relax your hands.

Forearm Rotation

1. Stand straight, feet shoulder-width apart, straighten your arms and place them to the side at shoulder level.

2. Bending the arms in the elbow joints, rotate the parts of the hands below the elbow. The shoulders hardly move, only slightly rotate around the axis when moving the forearms from

3. Turn with two hands at the same time 10-30 times in each direction, first towards each other, then in the opposite direction.

Full Arm Rotation

1. Stand straight, feet shoulder-width apart, arms freely lowered.

2. Raise one hand up and rotate with your hands, as in the free-style. Make 15 to 40 turns in each direction.

Try to limit body movements. Breathe evenly, for example, inhale within 4 rotations, exhale within 4 rotations.

Shoulder Rotation

1. Stand straight, feet shoulder-width apart, arms down.

2. Raise the shoulders, lead them forward, then in an arc down, back and up, thus describing the full circle. Hands all the time remain freely lowered and relaxed.

3. Slowly rotate 5-20 times in each direction.

Neck Exercise

1. Get up or sit in a comfortable position, keep your back straight.

2. Turn your head as far as possible to the right, trying to look farther behind your back, then as far as possible to the left. Without stopping, continue turning right and left - 10 to 25 times in each direction.

3. Tilt your head to the right, trying to touch your shoulder with your ear. Do not lift the shoulder. Then tilt your head to the left. Perform 10 to 25 inclines in each direction.

4. Lowering your head forward, reaching the chest with the chin. Raise your head immediately and tilt it as far back as possible. Perform 10 to 25 times.

5. Turn your head clockwise with maximum amplitude. Do 3 to 15 times. Then perform the same number of turns counterclockwise.

The pace of exercise depends on the condition of the spine, muscle strength and the experience of the student. It is better to adhere to the most pleasant speed.

Side turns

1. Stand straight, feet shoulder-width apart.

2. Clasp your hands with your fingertips into the chest lock so that the forearms make up one horizontal line.

3. Turn the torso to the right without taking your feet off the floor. Try to take your right elbow away from behind. Turn your head to the right as well.

4. Without stopping in the extreme position, start moving in the opposite direction.

5. Carry out turns with a maximum amplitude, 10-40 times in each direction.

Side Bends

1. Stand straight, feet shoulder-width apart, arms down.

2. Lean to the right without moving the body forward. The right hand goes down along the leg, the left rises to the armpit. Tilt your head to the right at the same time.

3. Immediately start moving in the opposite direction.

4. Tilt with a maximum amplitude, 10–40 times in each direction.

Bending to Legs

1. Stand straight, feet shoulder-width apart. Raise straight arms above your head, palms forward.

2. With an exhale, bend forward, bending at the lower back. Bending over, try to bring straight arms as far as possible between the legs beyond the back line a few millimeters from the floor.

3. Do not linger in this position, with a breath, straighten up and bend a little more back. Make sure that the head remains between the arms during movements, and in the extreme positions, move the head down and up, respectively.

4. Repeat without stopping 10 to 50 times.

Hip Rotation

1. Stand straight, feet shoulder-width apart. Keep hands at chest, elbows down.

2. Keeping the head and shoulders motionless, deflect the hip forward and make circles of maximum amplitude in the horizontal plane.

3. Rotate 5 to 25 times in one direction, then the same amount in the other.

Body Rotation

1. Stand straight, feet shoulder-width apart. Hands at chest, elbows down.

2. Lean a little forward, bending in the pelvic part of the body, and make circular movements with the straight upper half of the body, as if around a hinge in the sacrum.

3. Perform from 5 to 25 turns in one direction and the same in the other.

Foot Rotation

1. Stand up straight, keep your hands near your chest, elbows down.

2. Raise the right leg by bending it at the knee so that the thigh is parallel to the floor and the lower leg is pointing exactly down.

3. Rotate the foot, describing the toe circles of the greatest radius. Shin is motionless.

4. Perform 10 to 30 turns clockwise and the same counterclockwise.

5. Lower the leg. Raise the other and repeat the rotation with the left foot.

Shin Rotation

1. Stay straight, raise your arms to your chest, elbows down.

2. Raise the right leg by bending it at the knee so that the thigh is parallel to the floor and the lower leg is perpendicular to the floor. Pull the toe down.

3. Perform circular movements with the lower leg making a circle. The thigh and foot all the time remain motionless, rotation occurs only in the knee joint.

4. Perform 10 to 30 turns clockwise and the same counterclockwise.

5. Lower the right leg, raise the other and repeat the rotation with the left lower leg.

Bend Leg Rotation

1. Get up straight, raise your arms to your chest, elbows down.

2. Raise the right leg, bend it at the knee and bring the lower leg to the thigh.

3. Perform rotational movements with the foot in the hip joint so that the thigh with the pressed lower leg describes circles of maximum magnitude.

4. Turn 5 to 25 times clockwise, then the same counterclockwise.

5. Lower the right foot, raise the other, and repeat the rotation with the left foot.

Stand up on toes

1. Stand straight, toes and heels together, hands freely lowered.

2. Rise on toes as high as possible and lower down, being careful not to transfer body weight to the heels.

3. Repeat 10 to 40 times, breathing is arbitrary.

4. You can complicate the exercise by standing with your toes on a support. When lowering the heels are below the level of toes. You can also do exercise only on one leg, bending the other in the knee.

Roll backward

1. Squat on a thick carpet or mat, pressing your knees to your torso and clasping your ankles with your hands. Feet tightly pressed to each other.

2. Lean back, ride along the spine bent in an arc and return to the starting position, helping yourself with a light swing of the legs.

3. You can diversify the exercise, from a supine position with legs pressed, roll to the right and left.

4. Perform 10 to 25 rolls.

 

Text: from the book of Ar Eddar “The Beginning of Hatha Yoga”

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