These simple exercises do not require special physical preparation, they do not take much time, and most importantly, they can be done practically, anywhere, not just in the gym.
1 exercise. Brushes
Stretch your arms forward, clench (photo 1) and unclench your fists. Repeat the exercise 8-10 times.
Unclench your fist one finger at a time with sharp “clicking” movements (photo 2-4).
Repeat the exercise for the other hand.
Shake the brushes. Give up.
2 exercise. Brushes
Stretch your arms forward. Bring the brushes down, palms towards you. With springy movements, lower the brushes towards you (photo 1). Repeat the exercise 8-10 times.
Raise your hands up, palms away from you. With springy movements, lift the brushes up and away from you (photo 2). Repeat the exercise 8-10 times.
Shake the brushes. Give up.
3 exercise. Brushes
Stretch your arms forward, hands up, palms away from you. Bring the brushes towards the thumbs. At the same time, the hands remain motionless (photo 1). Repeat the exercise 8-10 times.
Stretch your arms forward, hands up, palms away from you. To spread the brushes to the sides of the little fingers, while the hands are not mobile (photo 2). Repeat the exercise 8-10 times.
Shake the brushes. Give up.
4 exercise. Shoulders
Stand up straight. Put your hands down. Reach out with shoulders to ears (photo 1). Repeat the exercise 8-10 times.
Lower your arms, hands – palms away from you. Bring your shoulders back (photo 2). Repeat the exercise 8-10 times.
Lower your arms, hands – palms towards you. Bring your shoulders forward (photo 3). Repeat the exercise 8-10 times.
5 exercise. Neck
Stand up straight. Lower your head down, press your chin to your body. Pull the chin towards the navel (photo 1). Repeat the exercise 8-10 times.
Tilt your head back and pull it towards the priests (photo 2). Repeat the exercise 8-10 times.
Begin tilting the head to the shoulders – in one direction, then in the other (photo 3, 4). Repeat the exercise 8-10 times.
6 exercise. Shoulders
Stand up straight. Stretch your arms forward, bend them at the elbow and fasten your arms “in the lock”. Pull one shoulder up, the other down (photo 1). Repeat the exercise 8-10 times.
Change hands and repeat.
Stand up straight. Lower your arms along the body. Pull your shoulders to your ears (photo 2). Repeat the exercise 8-10 times.
Stand up straight. Put your hands on your shoulders. Start circular movements with your shoulders: first forward, then backward (photo 3). Repeat the exercise 8-10 times.
7 exercise. Feet
Stand up straight. Stretch your leg forward. Stretch with your foot forward (photo 1), feet to the right (photo 2), feet to the left (photo 3), fingertips up, fingertips down (photo 4). After that, start circular movements with the foot. Repeat each exercise 8-10 times.
Change your leg and repeat the exercises.
8 exercise. Small of the back
Stand up straight. Feet shoulder width apart. Alternately bend over to the left leg, then to the right leg (photo 1). Repeat the exercise 8-10 times.
Stand up straight. Feet shoulder width apart. Bend back. Repeat the exercise 8-10 times.
Stand up straight. Feet shoulder width apart. Hands behind the head in the “lock”. Begin tilting the body to the sides (photo 2). Repeat the exercise 8-10 times.
Stand up straight. Feet shoulder width apart. Hands behind the head in the “lock”. Start turning the body to the sides (photo 3). Repeat the exercise 8-10 times.
Exercise 9. Lap
Stand up straight. Feet shoulder width apart. Lower your palms to your knees. Start a simultaneous rotational movement with your knees, first towards each other (photo 1), then from each other. Repeat the exercise 8-10 times.
Get on your knees. Squat on your heels, then – to the right of yourself, then – to the left (photo 2). Repeat the exercise 8-10 times.
Sit on a chair. Keep your feet on weight and do the “bike” movements (photo 3). Repeat the exercise 8-10 times.
10 exercise. Hip joint
Stand up straight. Put your hands on your belt. With a straight leg, start swinging forward and up. Then left and right (photo 1,2, 8). Repeat the exercise 10-XNUMX times.
Change your leg and repeat the exercises.
Stand up straight. Put your hands on your belt. Start circular movements with the pelvis clockwise, then counterclockwise (photo 3). Repeat the exercise 8-10 times.