Physical exercises for effective recovery. Abstract: Physical exercises, a set of exercises and physical education exercises Exercises of the "daily dozen"

30.12.202027.05.2017

Today, men are very busy because we live in a society with a dynamic culture that leaves very little time for regular exercise. Against this background, Charles Atlas developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not be able to correct the shortcomings of the body and restore good health. physical form, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This method of exercise showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.

So, are you ready to start? So let's get ready and get to work!

A set of physical exercises

Stretching the spine. This simple exercise will keep your spine flexible. Stand up straight and put your hands behind your head in a “lock”. Then bend over so that your elbows touch your knees. Come back to initial position. Do 12 reps.

Deep squats. This exercise is the basis for a good study of the quadriceps of the thigh, buttocks and muscles - leg flexors. Put your feet shoulder-width apart, put your hands on your waist. Squat down to the floor. Straighten up and repeat the exercise 12 times.

Finger lifts. This exercise develops calf muscles. Place your feet a little narrower than shoulder width. Get high on your toes. Drop your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and do the exercise in this way.

Push-ups from the emphasis lying down. Lean on the toes of elongated straight legs and on two hands spaced shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your hands. To work through various groups muscles, reduce or increase the width of the arms.

Body lifting. Sit on your buttocks (preferably on a rug). Raise your straight legs and place them on a chair or sofa. Then lift your buttocks and torso as high as you can. Return to starting position.

Leg lift. This exercise will work out the press, it is one of the main ones. Sit on the floor and stretch your straight legs in front of you. Place your hands on the floor behind the body. Quickly raise your straight legs up so that your body and legs form a V. Lower your legs.

Bike. This exercise will perfectly work out all the abdominal muscles, it is very simple to perform. Lie on the floor, clasp your hands behind your head, raise your legs at a 45-degree angle to the floor, and begin to slowly imitate pedaling. When the left knee is on top, lift the torso and touch it with the right elbow. Then do the same with the right knee and left elbow.

Do you prefer exercise at home? Doubt their effectiveness? So at right approach Even at home, you can train quite effectively. We will tell about this! The proposed exercises can be performed both at home and in the gym.

However, with regard to this training, physical exercises involve the use of special equipment:

skipping rope
horizontal bar (normal crossbar)
push-up bars, and if at home, then replace them with a pair of chairs with high backs
a pair of dumbbells (you can take kettlebells)

Physical exercises at home of the proposed program cover ten workouts that need to be completed in a circle twice. The duration of the program is 80-100 days. According to it, you should train once every 4-5 days, the rest of the time is your proper rest for recovery.

If the training brought the desired results, and they will, we assure you, then take a full week break and start the program again from the very beginning.

Nutrition

As with any other workout with a goal, you should eat 4-6 times a day, not counting light snacks and meals. sports nutrition. As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.

Rest

As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.

Physical exercise at home

First workout

General warm-up, jumping rope for 5 minutes.

on the crossbar. Perform 10 sets of 2-4-6-8-10-12-max -12-8-4 reps (max is also the set in which you need to perform the maximum number of repetitions).

Push-ups on the triceps from two benches (chairs). 4 sets with the maximum number of repetitions.

Alternate forward lunges. At the same time, hands on the belt. Perform maximum reps in two sets.

Second workout

General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

Squat with own weight. Perform maximum reps in 4 sets.
Hanging leg raise. Perform maximum reps in 2 sets.

At the end of the workout, just walk around for 3-5 minutes, relax.

Third workout

Pulling up to the chest on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps
Push-ups from the floor. Perform maximum reps in 4 sets.
Squats with jumping up. Perform maximum reps in 2 sets.

At the end of the workout, a hitch. Hanging on the bar for 5 minutes.

Fourth workout

General warm-up, jumping rope, for 5 minutes

Push-ups on bars. 10 sets of 2-4-6-8-10-12-max-12-8-4 reps.

Alternate hanging with one hand on the crossbar for 4 attempts.
Lifting arms and legs from a prone position. 3 sets max reps.

At the end of the workout there will be a hitch - hang on the bar for 5 minutes.

Fifth workout

General warm-up (tilts to the sides, back and forth) - 5 minutes.
Pull-ups on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps.

Push-ups on bars. Perform maximum reps in 2 sets.

Alternate lunges feet forward, hands on the belt. Perform maximum reps in 4 sets.
Lifting the body from a prone position. Perform maximum reps in 3 sets.

At the end of the training, stretch for 5 minutes.

Sixth workout

General warm-up, 5 minutes of jumping in place.
Squats, arms crossed over chest. Perform maximum reps in 4 sets.
Alternating lunges with legs forward, keeping hands on the belt. Perform maximum reps in 4 sets.
Push-ups from the floor. Perform maximum reps in 1 set.

Hanging leg raises. Perform maximum reps in 1 set.

Stretch for 5 minutes at the end of your workout.

Seventh workout

General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
Pull-ups for biceps. 10 sets of 2-4-6-8-10-12-max-12-8-4 reps.

Push-ups on the bars. 4 sets of 4-8-12 max reps.

At the end of the hitch - hang for 5 minutes on the crossbar.

Eighth workout

General warm-up, tilts to the sides, forward. Run 5 minutes.
Push-ups from the floor. Perform maximum reps in 2 sets.

Squats, hands on the back of the head. Perform maximum reps in 2 sets.
Alternate hanging on the crossbar on one hand. 2 approaches.
Lying torso lift. Perform maximum reps in 2 sets.

Ninth training

Pull-ups on the crossbar. Sets: 5, repetitions: 10-12.

Hanging leg raise. Do a maximum of 5 reps.

Five-minute hitch at the end of the workout - relax, move around.

Tenth workout

General warm-up - 5 minutes of jumping rope.
Push-ups on the uneven bars with the torso forward. Sets: 5, repetitions: 10-12.

Simultaneous lifting of arms and legs lying down. 5 sets max reps.

At the end of your workout, do pullovers with light dumbbells for 5 minutes.

These are the physical exercises at home, which for gym fit too.

Train!

In order to feel cheerful and confident during the day, it is not at all necessary to spend hours in the gym. In most cases, it is enough to perform a complex of stretching exercises daily, which, when correct execution will give you the necessary tone and confidence.

All exercises in the complex are divided according to the zone of influence, it is desirable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.

Exercises for the muscles of the neck

1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times on each side. Try not to rush, move smoothly with even breathing.

2. Head turns. Stand straight, gently turn your head to the left, look over your left shoulder. Hold at the extreme point of the turn for 2-3 seconds and begin a smooth turn of the head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not bring to discomfort, with each new repetition, the angle of rotation can be slightly increased.

3. Tilt the head forward. Standing straight, place your chin on your chest, your mouth should be closed. If you can’t reach your chest, stop at the extreme point of the slope; when doing exercises, it’s not stretching that matters (it comes with time), but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin a smooth tilt of the head back, trying to stretch the back of the head to the back, while, again, do not overdo it. After a pause in the backward bend, slowly return to the starting position. Perform 10-15 times.

4. Head tilts to the sides. Stand straight, tilt your head to the left, trying to reach with your left ear towards shoulder joint. Hold this position for 5-10 seconds to feel a pleasant stretch in the neck muscles. Repeat for the other side Perform 10-15 times in each direction.

Note: do not try to pull the muscles through force, do the exercises smoothly, then they will definitely bear fruit. At the end of the set of stretching exercises for the neck, you can perform an additional set of head rotations 10-15 times in each direction.

Exercises for the muscles of the arms and shoulder girdle

1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands in a lock above your head. Try to stretch up without taking your heels off the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Throughout the exercise, stretch, despite the burning sensation in the muscles, it will pass when you stop doing it in a matter of minutes. Exercise is good for strengthening shoulder muscles and contributes to the soft stretching of the spine, which in itself is a guarantee of cheerfulness.

2. Stretch forward. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Reach forward, rounding upper part back. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying, as you train, to increase this time to 5 minutes. The exercise stretches the trapezius and latissimus dorsi back, strengthens the shoulders.

3. Pull down. Standing straight, clasp your hands behind your back. Straighten your chest forward, try to stretch your arms down. Hold this position for 20-30 seconds. The exercise strengthens the back muscles and stretches thoracic region spine.

Note: During the exercise, keep your breathing even. It is more convenient to observe the execution time by the breaths. With each exhalation, try to slightly increase the tension without loosening it on the inhale.

Exercises for the muscles of the legs and lumbar girdle

1. Leaning forward. Stand straight, feet together. Gently bend forward, rounding your back and stretching your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to force yourself to bend over. Ideally, you need to touch your toes with your fingers, if this does not work out - it's okay, stretch as far as possible without undue stress, as you train, stretching will not keep you waiting. Hold in the final position for 10-15 seconds, then slowly return to the starting position, repeat 6-8 times. This exercise stretches the back muscles and rear surface legs.

2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on the belt. Raise your right hand up and try to bend in left side, stretching the right hand to the left-up. Hold this position for 2-3 seconds, return to the starting position. Raise your left arm up and repeat the exercise on the right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles press and latissimus dorsi.

3. Pose of the hero. Sit on your shins so that your pelvis rests on your heels. Put your hands on your knees, back straight. Breathe evenly, deeply. Hold this position for 1-2 minutes. Exercise (like everyone else) may be familiar to you from a yoga course. Despite its simplicity, the hero's pose has a good therapeutic effect: it stretches the front surface of the thigh and gives flexibility to the knee joints.

Note: when performing a set of exercises, do not make sudden movements, pull the muscles smoothly. At the very beginning of the practice, light discomfort in muscles or joints, this is usually the result sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.

When it comes to physical activity of a person, we mean sport exercises. TO motor activity includes active games and entertainment. Every person needs exercise stress Therefore, doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to assess how much he moves per day and does not go to the gym.

To maintain health, every person must exercise physical activity every day. During exercise, the musculature is strengthened, the muscles become more resilient, and a person can optimally expend his energy. Carrying out the load on individual groups muscles, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending extra calories that the body receives due to malnutrition.

The positive effect of general developmental exercises (ORU):

The heart is also a muscle, so training of cardio-vascular system beneficial to human health. Proper and dosed loads make the heart healthier and more resilient. With physical activity, the walls of blood vessels become more elastic.
Motor skills are being developed. Special exercises help a person develop flexibility, a sense of balance. During the exercises, sports equipment is better mastered.
Physical activity helps to actively deal with stress. If a person suffers from depression or anxiety, then physical education copes well with such problems. active exercise allow you to lower the amount of cortisol hormones and increase the number of pleasure hormones - endorphins.

It is useful to do gymnastics with someone - this is a great way to communicate.

A set of developmental physical education exercises improves heart function. People who are active in sports have a lower risk of developing cardiovascular disease. It also reduces the risk of stroke and diabetes. These diseases often appear due to excess weight. Constant control over the body and muscles allows you to regulate extra pounds.

Physical education according to the scheme developed by the attending physician helps older people. If a person shows active physical activity all his life, then in old age he has fewer diseases. Physical education helps to keep mental clarity, because the brain works better with physical activity.

Gymnastics helps pregnant women prepare for childbirth. And after the appearance of the baby, the mother will quickly come into shape.

Joint performance of physical exercises increases trust in a married couple. Exercise improves mood and well-being.

Not all people can control the amount of food eaten, ORU in physical education helps to deal with this problem. When performing simple exercises, the number of ghrelin hormones, which increase appetite, decreases.

A person who loves sports can quickly get rid of bad habits. Active movement reduces cravings for smoking and drinking alcohol. Sports increase the dose of pleasure hormones that were previously replaced by nicotine.

Exercise does little to no harm. If you follow the safety rules when performing complex complexes, you can avoid injuries. When performing initial exercises, you do not need to chase results. The intensity of training should be increased gradually. This is especially important for beginners, who, due to excessive zeal, can get injured or stretch their muscles. You can not combine active training with strict diets, because the body is quickly depleted, and there will be no strength left to perform physical exercises. Gymnastics has contraindications:

neurological diseases.
Spinal injury.
Any wounds on the body.
Phlebeurysm.
Diseases of the cardiovascular system.
High or low pressure.

If a person has a cold, then it is better to postpone classes until complete recovery. Exercises are resumed only after consultation with the attending physician. If physical education is associated with weight lifting, then it is not recommended to lift big weight otherwise you could get stretched or injured.

During exercise, you need to control the pulse and breathing. If a person is actively engaged in physical education, then it is necessary to correctly draw up a daily routine, allocating time for proper sleep and rest. Any movement performed incorrectly can lead to injury. With an active motor load, it is necessary to eat properly and evenly. Only in this case, classes will benefit and not harm the body.

An average person needs 9 to 20% fat for the normal functioning of the body. If the percentage of fat is too low, then you can face serious diseases. When doing exercises, you need to remember that it is not the duration of the workout that matters, but its intensity. If you miscalculate the time of physical education, you can harm your health. One complex should be performed no more than 60 seconds, but the pace should be intense. For a complete physical development it is necessary to perform gymnastics for the muscles of the whole body.

General developmental complex

Most people are shown general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, in sitting position such classes are essential. In addition, they do not take much time and you can do them at home.

First, exercises for the arms and shoulders are performed. Over time, the upper limbs and shoulders lose their elasticity and become relaxed. As a result, posture may deteriorate. Performing a simple complex, you can tighten the tone of the muscles of the hands and shoulder girdle. The training is carried out in several visits. Before doing any exercise, you need to warm up.

For the exercise you will need dumbbells.
10 exercises are performed at a time.
It is necessary to lean the knee of the right leg and right hand on a flat surface.
The back should remain straight and the abdominal muscles tense.
You can't raise your head too high.
The dumbbell is taken in the left hand, the brush is bent.
The elbow remains motionless.
Arm with dumbbell straightens.
Then the hand is raised palm up, in this position you need to fix for 5 seconds.
Next, you need to return to the starting position.

An effective workout for the development of the arms and shoulder girdle is push-ups from the knees. At one time, you need to perform at least 10 repetitions. To perform gymnastics, you need to focus on your knees, cross your feet together, raise your torso above the floor. The palms should be close to each other. Then you need to pull in the stomach, while the elbows remain bent, and sink to the floor. Then you need to slowly straighten up and return to the starting position.

For the neck, a set of general developmental exercises is designed in such a way as to do without additional items. The exercises are simple, even a schoolboy can perform them anywhere - in gym or at home. Typically, such training is carried out in physical education classes in a comprehensive school. If there are problems associated with neurology, then the exercises are recommended to be performed in a static mode.

If during the exercises a person feels discomfort or pain, then the amplitude of the movements is reduced, the number of repetitions should be reduced. If pain do not stop, then physical education is postponed until the person is fully recovered.

Pendulum exercise:

The person occupies a comfortable and comfortable position, while the head should be straight.
The neck is tilted to the left.
In this position, you need to linger for 10 seconds.
Then a tilt is made in the opposite direction.
Repeat at least 6 times on each side.

The next exercise is called "airplane". You need to lie on the floor on your stomach. Hands spread out to the side. In this position, a person is in 20 seconds. Then, smoothly and accurately, the hand is spread to the sides 3 times. Further right hand bends down so that she is over the left. Then you should change hands.

The most effective training for the muscles of the thighs and buttocks, this is a squat. The legs are placed shoulder-width apart. Gymnastics is performed when the thighs are parallel to the floor. 10 approaches are performed at a time.

In the table of a complex of general developmental exercises in physical education, training with leg raising lying down occupies a key position. Gymnastics is well suited for adults and children. During the training, several muscle groups are involved . How to do the Lying Leg Raise workout:

The person lies down on a flat surface.
Both legs are bent and lifted off the floor to form a 45-degree angle.
Then the legs are spread to the side, fixed in this position.
Then slowly come together with the knees.

For effectiveness, you need to perform 2 sets of 10 repetitions.

Straight posture makes a person more attractive. It is also essential for health. To keep your back straight and even, you need to perform special exercises several times a week.

For posture, the “reed” exercise is well suited. You need to kneel down, hands clasped above your head. Then the brushes turn out inside up. Hands reach for the ceiling. It is necessary to perform 3 slopes in each direction. Then slowly and gently return to the starting position. When performing gymnastics, it is important that the back remains straight and the arms do not bend at the elbows. In total, you need to do 5 approaches.

To perform the "worm" exercise, you need to sit on your heels, put your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. It is necessary to tilt your head and stay in this position for 15 seconds. The recommended number of repetitions is 4 times.

In order for the back to be straight and beautiful, it is necessary to perform a complex for the formation of balance. During gymnastics, all muscles are strengthened and the tone of the back muscles is increased. It is especially indicated for elementary school students, who during this period have a high risk of developing scoliosis due to an unusual load on the back.

The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Gymnastics performed on the spot:

Jumping.
Various movements of the legs and arms.
Body twists.
Straight stance on heels or toes.

Gymnastics in motion includes walking different kind, application of weights, overcoming obstacles, dance moves and easy running.

Breathing to deal with stress

Breathing exercises allow you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 main exercises that help you relax and fight stress:

Shoulder straps.
Pump.
Hands.

Exercise "chauffeurs" is performed while standing on the floor. Hands should be pressed tightly to the stomach. You need to take 9 breaths in a row. Between them there is a break of 5 seconds. As you exhale, push your hands to the floor. At the same time, the arms are straightened. When exhaling, the hands are again pressed against the stomach.

When performing the “pump” exercise, a person stands, leaning slightly down. In the middle of the slope, you need to inhale air through your nose. The inhalation ends when the inclination is completed. Then you need to straighten up and take a break for 5 seconds. Do 12 repetitions in a row.

Exercise "palms" is done as follows:

Take 5 deep breaths through your nose.
Exhalation is done quietly through the mouth.
When inhaling, you need to clench your fists.
You need to linger for 7 seconds, and then lower your hands.
When inhaling, the abdomen and shoulders are relaxed.

The palms workout needs to be done 12 times in a row.

Properly distributed physical activity has a positive effect on human health. If you do it several times a week simple exercises, then it has a positive effect on posture and muscles. Physical education helps restore vitality and prolong youth.

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Ecology of health and beauty: This universal complex includes exercises for all muscle groups. It is suitable for beginners...

This versatile complex includes exercises for all muscle groups. It is suitable for both beginners and trained individuals.

Combine this charger with stretch for various muscles and perform daily.

Within a few weeks, you will notice the difference, and after two to three months, the muscles will become much stronger and more prominent.

It is desirable to supplement the complex aerobic training , which are useful for the cardiovascular system and increase muscle tone. Choose an activity you like:

swimming,
aerobics or gymnastics,
run,
exercises on simulators, etc.

This exercise will help increase the tone of all muscle groups. It will not take much time: in addition to a two-minute warm-up, one exercise cycle (set) will take 8 minutes, respectively, 2 sets - 16 minutes, and 3 sets - 24 minutes.

Finish the exercises with a simple five-minute stretch of all muscle groups.

Exercise recommendations:

Don't exercise on a full stomach.
For classes choose a flat hard horizontal surface(preferably the floor), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
Before starting exercise, be sure warm up your muscles with a little warm-up for 3-5 minutes. You can work out on the cardio machine at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
Save correct posture - this will increase the effectiveness of the exercises.
Every exercise do it slowly and diligently.
Repeat each exercise 8-10 times. If the habit is difficult, reduce the number of repetitions.
Start with one approach - one cycle of exercises with 8-10 repetitions. Over time, increase the number of approaches to 2, and then up to 3, as the strength and endurance of the muscles increase. The break between sets should be short (no more than 30 seconds).
After training, stretch all the muscles, which will help to avoid pain and increase flexibility.

A set of exercises

Warm up

Start with circular swings with your arms, after twenty seconds, start marching in place, gradually increasing speed, raising your knees higher and waving your arms more strongly. Do it within two minutes.
Spread your legs and place your hands on your hips. Rotate your hips first clockwise and then counter-clockwise for a minute.

Squats

Initial position: standing, feet shoulder width apart.

Performance: bend your knees until your hips form an angle of about 45 degrees to the floor. Stretch your arms forward for balance. Slowly return to the starting position.

Complicated version: after a few weeks, when the muscles become stronger, try to squat deeper (this is more difficult), but not completely - so that the thighs are parallel to the floor.

Mahi legs

Exercise for the hips and buttocks

Initial position: standing, feet shoulder-width apart, right hand on hip. If desired, lean with your left hand on a table or back of a chair.

Performance: take your right leg forward, touching the floor with an outstretched toe. Run wide circular motions right foot: forward/side/back/home. The toe touches the floor slightly. Do 8-10 repetitions with your right leg, then swing with your left leg.

Complicated version: increase the load by wrapping the ankles with elastic bandages.

Tilts to the side

Exercise for oblique mice of the back and abdomen

Initial position: standing, feet shoulder width apart, left hand on the back of the head, in the right - a dumbbell or a load weighing 1 kg.

Performance: lean to the side, then slowly return to the starting position. Do 8-10 tilts to the right, then repeat the tilts with a dumbbell in your left hand.

Complicated version: gradually increase the weight of the dumbbell.

straight twist

Exercise for the rectus abdominis

Initial position: lying on your back, knees bent, feet on the floor, palms on the back of the head.

Performance: as you exhale, lift your head and neck off the floor, lifting them a few centimeters. As you inhale, slowly lower yourself to the floor. Be careful with neck pain.

reverse twist

Exercise for transverse muscle belly

Initial position:

Performance: as you inhale, tighten your abdominal muscles from the navel to the pubic bone. As you exhale, sharply pull your hips to your chest, continuing to strain your muscles. Slowly return to the starting position.

Complicated version: slightly raise your shoulders so that they touch your knees every time.

Lateral twist

Exercise for oblique mice of the abdomen and waist

Initial position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

Performance: as you exhale, lift your right shoulder off the floor and pull your elbow to your left knee. Make sure your buttocks are in contact with the floor. Slowly return to the starting position. After doing 8-10 repetitions with the right shoulder lift, repeat for the left.

Complicated version: gradually pull your elbows closer to your knees.

Basket

Lower back exercise

Initial position: lying on the floor face down, arms along the body, hands lie on the buttocks with the back side.

Performance: exhaling, slowly raise your head and neck. Look at the floor. The palms should move down a little. Slowly return to the starting position.

Complicated version: change the starting position: the right arm is extended forward, the left is bent, the hand is under the head. At the same time as lifting the head and neck, raise the outstretched arm. Do 8-10 reps for each arm.

Push ups

Exercise for the mouse of the chest and shoulders

Initial position: standing on all fours, back straight, hips make a right angle with the floor, hands shoulder-width apart, fingers pointing forward.

Performance: slowly lower your chest as low as possible to the floor, then slowly return to the starting position.

Complicated version: perform the exercise by moving your arms and shoulders forward, crossing your ankles and straightening your legs. Be careful with sore joints. published