Strength training helps keep your figure in good shape. But it is necessary to start exercising wisely, since the body cannot safely switch sharply from a calm state to a very active one. Set aside just 10 minutes to get ready for strength training.
Instructions
Step 1
It's best to start your workout with a little warm-up. It is necessary so that during the main load, you do not damage your joints and muscles. Stand up straight, stretch your arms over your head, place your legs as you like. Turn your body to the left, inhale. Then unwind and exhale. Repeat turning in each direction 10 times. From the same position, tilt to the left as you exhale, straighten as you inhale. Next, lean to the right. Do 10 reps, lower your arms. Give yourself some rest. Raise your hands again. As you exhale, lean forward, while trying not to round your back, direct your chest as far forward as possible. As you inhale, rise. On the next exhale, bend back a little, lead your hips forward. Inhale and straighten up. Do 10 reps.
Step 2
Put your hands down. Tilt your head back, while inhaling. Exhale and move your chin forward. Repeat the movements 10 times. Stretch your right ear to your shoulder, tilt your head to the side, inhale. As you exhale, lift it, while inhaling, tilt to the left. Perform 10 times in each variation. Pull your shoulders back, inhale. Then spread the shoulder blades as far as possible, pull your chest into yourself, exhale. Repeat 10 times.
Step 3
Be sure to stretch your arms and legs, it is the limbs that often experience great stress during training. Stand straight, raise your hands in front of you, squeeze and unclench your fingers. Then make 5 turns with the brushes to one side and the other. Move on to rotation in the elbow joints, then in the shoulder joints. To knead your legs, approach a wall or any other support. Raise your left leg above the floor and rotate it at the hip joint, then at the knee, then at the ankle. Do the rotations 5 times in each direction. Repeat the same with the right leg.
Step 4
Add a small stretch to the warm-up to prepare the ligaments. Spread your legs, put your hands behind your back, clasp your fingers together. Pull your arms up, while you feel tension in the shoulder joints. If pain occurs, do not raise your arms too much. Hold the position for 10 seconds, do not hold your breath. Then lower your arms. With an exhalation, bend forward, relax your back, hang, try to breathe calmly. After 30 seconds, turn your body to your right leg, stretch your chest towards it. After the same time interval, change direction to the left leg. Slowly straighten up as you inhale.
