Here is the minimum set and sequence gymnastic exercises for an absolutely unprepared person, which must be done daily (the approximate duration of the complex is 30 minutes):
1. Warm up the muscles of the neck.
Slow circular (careful!) head rotations in different directions.
Turning the head left and right, trying to look back.
Tilt the head left and right, trying to reach the shoulder with the ear.
The systematic implementation of this exercise allows you to improve the blood supply to the head and prevent an extremely dangerous form of osteochondrosis - cervical osteochondrosis.
2. Warm up the hands.
Joint circular motions hands clenched in a castle in front of the chest.
Circular movements with the hands, each separately, clenched into a fist.
3. Warm-up of the elbow joints.
Circular rotation of the arms in the elbow joints. As intense as possible, in different directions.
4. Warm-up of the shoulder joints in the horizontal plane.
Arms bent at the elbow at chest level. Raising the arms to the sides until it stops, with the arms straightened (try to touch the hands behind your back with your hands).
5. Warm up the shoulder joints in the vertical plane.
The right hand is extended up, the left below. The hands are clenched into a fist. We take the straightened arms back, alternately changing - the right hand is at the top - the left is at the bottom and vice versa.
6. Warm-up of the shoulder joints - rotation.
Rotation in the shoulder joints of straightened arms. First forward, then back.
By learning how to perform this exercise correctly (quite intensely and with a wide amplitude), you can relax the muscles of the upper back.
7. Warm up the lumbar.
Hands on the belt. Legs shoulder width apart. Circular rotations of the body to the left and to the right side alternately.
8. Stretching the lumbar.
Leaning forward. Legs are straight, we try to reach the floor with our fingers. Straighten the body slightly bend back.
This and the previous exercises are very useful, as they allow you to relax the muscles of the lower back, which are in constant tone.
9. Warm up the joints and warm up the muscles of the legs.
Squats. Hands are clasped in a lock on the back of the head (not higher, but better lower - on the top of the neck). Feet the way you want. Cautious deep squats, without jerks and sudden movements.
The above exercises must be done intensively (if you are not bothered by any pain) until you feel a strong warmth in the joints and muscles. Breaks between exercises should be kept to a minimum. In other words, no respite. By the end of this warm-up, you should be breathing heavily, sweating, and feeling a bit tired.
After warming up, take a bath or shower and relax. See how much better you feel.
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Long hours of work at the computer in one position makes the shoulder muscles inflexible and even leads to pain. And the problem is not only seated life. Stressful situations also contribute to the position of the chest, which leads to stoop and tension in the upper back.
The neck and upper back are under tremendous stress. And a pose with a constantly tilted head and lowered shoulders exacerbates the situation - the muscles and joints in this area suffer.
A little anatomy lesson
The shoulder complex includes humerus, clavicle, thoracic region spine, part of the chest and shoulder blades. His forte is the huge range of motion he performs. The disadvantage is the dependence on many ligaments and muscles at once. If these muscles are used excessively or incorrectly, the shoulders lose their mobility.
To avoid pain, all four joints must work properly. At a minimum, it is worth stretching your shoulders during the day: movements back and forth, up and down, rotations. But if by the evening you still feel tense, 16 simple exercises will help you.
Karena Wu, physical therapist, owner of a physical therapy center in New York.
These exercises will help you relax and improve your flexibility. But first you need to pay attention to posture.
Posture Correction
From a standing position, lean forward slightly, slouching slightly. Do not overdo it. Then straighten up. Repeat 3-5 times.
Ask someone to put between your shoulder blades thumb and remember the feeling at this point so that next time you can concentrate on it without outside help.
For the correct position of the shoulder blades, move your shoulders up, back and down. Without fanaticism - a shift of just a centimeter in each direction is enough. Repeat 10 times.
Exercises for the muscles of the neck and shoulders
1. Chin Pull
This movement is especially good for those who tend to keep their head in the same position all day long. Pull your chin forward and then move it gently back. Keep your chin parallel to the floor. Repeat 10 times.
2. Neck rotation
Tilt your head to the right and turn to the left through the slope towards the chest. Then back to the right. Repeat the exercise 5 times in each direction. But don't do a full turn - leaning back only increases the tension in the neck.
3. Shoulder rotation
Straighten your back. Raise your shoulders, then lower back and in a smooth circular motion lift to the starting position. Do the exercise 10 times in one direction, and then another 10 in the opposite direction.
4. Stretching the lateral muscles of the neck
In a sitting position, tilt your right ear to your right shoulder. Put right hand on the left temple and press lightly. To increase the tension, hold onto the seat with your straight left hand. Hold for 30 seconds and repeat on the other side.
5. "Castle" behind the back
Raise your right hand and lower it behind your back, bending at the elbow. With your left hand from below, stretch to the right shoulder blade. Try to grab your right fingers with your left hand.
If it does not come out, pick up a towel and slowly move along it. Hold for 30 seconds and then repeat on the other side.
6. Shoulder Stretch
Take your straight right hand to left side in front of. Press lightly with your left hand upper part right for better stretch muscles. Hold for 5-10 seconds, then relax and repeat with the other hand.
7. Rotation of the shoulders in opposite directions
Press your back against the wall so that your shoulder blades are relaxed. Bend your arms at the elbows at a right angle, pressing the biceps against the wall. Without changing the position of the elbows, raise your right hand up to touch the wall outside palms. Turn your left hand down in the same way. Return to initial position and do the exercise on the other side: left hand- up, right - down. Repeat for about 30 seconds. Try to keep a right angle at the elbows.
8. Stretch against the wall
Place your palms on the wall in front of you so that your arms form a right angle with your body. Step back slightly so that the body is tilted and the arms are extended. Do not push against the wall or raise your arms too high.
9. Angular neck stretch
In a sitting position, turn your head to the right by 45 degrees and lower your gaze towards the armpit. Place your right hand behind your head and press lightly for a better stretch of the muscles. Additionally, you can grab the seat of the chair with your left hand. Repeat 3 times on each side.
10. Raising arms through the sides
Press your back against the wall, arms along the body. Raise your straight arms along the wall to the sides, forming the letter T. Continue upward until your thumbs touch. Keep your upper back straight. Slowly lower your arms to the starting position. Repeat 3 times.
11. Lower "lock"
Put your hands behind your lower back, connect to the castle. Reveal chest slightly flatten your shoulder blades. Hold for 10 seconds. Then disengage your hands, switch your top thumb, and repeat.
12. Hand rotation
Standing with your right side against the wall, perform smooth large circles with your right hand without losing contact with the wall. Repeat 10 times. Then stand against the wall with your left side and repeat for the left hand. Watch your posture.
13. Reverse Prayer Pose
Take your hands behind your back and try to fold your palms in a prayer gesture (palm to palm). Hold for 30 seconds. If the stretch does not allow, do an easier option: bend your arms and place your right elbow on your left palm, and your right palm on your left elbow. Hold for 15 seconds, then change upper hand and hold for another 15 seconds.
14. At three points
Get on all fours. Along the floor with your left arm, stretch to the side between your right arm and right thigh. Allow the chest to move, but do not change the position of the hips. Hold for 15 seconds at the point where the hips begin to shift. Return to starting position and repeat on the other side.
15. Sphinx Pose
Lie face down. Bend your arms, put your palms down parallel to the body, fingertips pointing forward. Without lifting your hands, lift your upper back without tension in the lower. Keep your elbows pressed to your sides, do not throw your head back. Lift your right hand off the floor and stretch it forward. Aim to raise your biceps to ear level. Make sure your shoulders and neck are not tense. Hold this position for 5 seconds. Then lower your right hand to the starting position and repeat with the left.
16. Side twist
Lie on your right side with bent legs, stretch your arms in front of you perpendicular to the body. The back is relaxed. Raise your left hand and take it in an arc behind your back, opening your chest. Follow the movement of the hand with your eyes, but do not move your hips. Hold for 5 seconds and then return to the starting position. Repeat 10 times. Roll over to the other side and do the exercise 10 times on the other side.
All these exercises are quite simple, but they are very effective for relaxing the muscles of the shoulders. Perform the complex as a whole after a hard day at work or in parts every evening, and tension in the neck and shoulders will decrease. And this means that the head will become lighter, and the mind - more alive.
Warm-up is an important component and an obligatory stage before any workout, on which the readiness of the whole organism and the achievement of an effective result after the main classes depend. Warm-up exercises gradually warm up the muscles, preparing the body and body for stress.
Purpose of the warm-up
Warm-up - exercises performed before training in order to:
- Stretching the muscles of the body, preventing injury when working with your own or additional weight;
- Performance improvements of cardio-vascular system, dilating blood vessels and increasing the heart rate for better blood supply to the body;
- Acceleration of metabolism;
- has a positive effect on nervous system and improves fitness for sports.
Warm-up rules
Warm-up exercises accelerate blood circulation, expand the range of motion of the joints, helping to prevent injuries. Warm-up exercises must be selected taking into account age, health status, body type, and the muscle group being trained. Warm-up can be divided into groups:
Universal or general. Executed before any exercise preparing the whole body for training.
Special. It is aimed at the maximum warming up of the muscles that will be worked out in training.
Stretching. popular view warming up the body, improves muscle extensibility and joint mobility. She was brought out in separate group, although its elements may be present in the general warm-up complex.
Basic rules for all types of warm-ups:
- The exercises should be simple.
- The duration of the warm-up session should be about 15 minutes.
- The warm-up begins from the top of the body, gradually moving to the lower parts of the body.
Warm-up exercises
The first set of exercises under consideration is considered universal and is suitable for most people, before any training as in gym as well as when exercising at home.
Neck warm-up.
Warm up the muscles of the shoulders and arms:
Warm up chest and back muscles:
Stand straight, arms bent at the elbows, position perpendicular to the body at chest level. Take your shoulders as far back as possible, unbending your elbows, at the same time turning to the side, trying to close your shoulder blades. Return to the starting stance and resume movements with a turn in the opposite direction. 
Lower back warm-up:
Leg warm-up:
A set of warm-up stretching exercises
Which type of warm-up to choose depends on the complexity of the main workout and the muscle group being trained. In any case, if you skip the warm-up and move on to the main exercises, there is a high risk of injury or muscle tear. At the same time, don't beat yourself up. warm-up exercises. She must prepare the body for a full workout rather than exhaust in front of her.
Often with age, especially if the necessary exercise stress, and sometimes as a result of various injuries, you can notice a feeling of stiffness in the area of \u200b\u200bthe joints of the hands, their range of motion is significantly reduced. This problem may well be helped by German Tyukhtin with his set of exercises for the hands. It allows you to gently develop the shoulder, elbow and wrist joints, restoring their former mobility.
Hand exercises
Exercise 1 - Shoulder Rotation
This simple exercise, known to many, is important to perform correctly. We take a stable pose: feet shoulder-width apart. And we begin to rotate the shoulder joints with maximum amplitude.
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The main thing is quality, not quantity and speed. When lifting the arm, we stretch it as high as possible, as in the photo. When performing the exercise, make sure that your arms are straight, do not bend them at the elbows. The pace of movement should be comfortable for you. First we rotate forward, then backward.
Exercise 2 - Alternating arm swings
The exercise is similar to the previous one, but in this case, the hands work alternately like a swimmer. We raise one hand up, slowly lower it forward, while the second hand is retracted back, then up.
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First, we move forward, then back, as if we are swimming on our backs. By making circular movements with our hands alternately, we qualitatively work out not only the shoulder joints, but the entire shoulder-scapular zone. The lower back is also involved in this exercise.
Exercise 3 - Rotation of the elbow joints back and forth
Elbow joints, despite their apparent strength, are easy to injure, with improper exercise, sudden movements. Therefore, try to protect them by following the instructions, performing the exercises carefully and as consciously as possible.
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The starting position is shown in the first photo. We begin to rotate our hands, as if raking air under us. First, forward movements are performed about 15 times, then in the opposite direction.
Exercise 4 – Rotation of the elbow joints to the sides
We take the starting position as in the first photo. shoulder joint motionless, we begin to rotate the elbow joint.
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Hands are first parallel to the chest, then rise up along a circular path, spread apart and fall down. Repeat about 15 times, then in the opposite direction another 15 times.
Exercise 5 - Designing brushes
We put our hands in front of us, clench into fists, raise them up, then lower them down. And we do it with effort, so that tension in the muscles of the forearm is felt.
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Then we work with fists to the side, towards ourselves. Then we rotate them, first in one direction, then in the other direction. And we complete the development of brushes with a familiar and pleasant exercise: we put our palms together, interlace our fingers and rotate the wrist joints.
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Each exercise for the hands is performed at least 7 times.
If you perform this simple set of exercises for the hands from German Tyukhtin every day, then this will preserve their health and beauty for a long time.
- exercises for legs
Have a look also here:
To get the most out of any workout, a good warm-up is essential. That's why it's so important to take the time to raise your body temperature, heart rate, and breathing. Besides, effective warm-up increases joint mobility (mobilizes them) and forces the neuromuscular transmission system to prepare the body for the upcoming load.
The warm-up does not have to be long, but it should be carried out carefully. In order to properly prepare the body for the upcoming exercises, you need to spend at least 10 minutes. Remember that a good warm-up increases the productivity of subsequent work and reduces the likelihood of injury.
In this program, the warm-up consists of the following stages:
■ GENERAL MOBILIZATION. Light movements that increase the mobility of the joints of the whole body.
■ PULSE ACCELERATION. Light, gradually increasing aerobic exercise, which starts the process of increasing the heart rate.
■ PRIVATE MOBILIZATION. Dynamic, characteristic this exercise movements that increase the mobility of the joints involved in push-ups.
■ FINAL ACCELERATION OF THE PULSE. The final stage of preparation heart rate and body temperature before exercise.
General mobilization
Lungs, smooth movements increase joint mobility. Perform 7-8 repetitions of each movement.
STARTING POSITION Sit on a sturdy chair with your back straight.
Keeping your head upright, gently move your neck to the left and then to the right.
Gently tilt your head back, and then lower it to your chest.
Slowly turn your head to the left and then to the right.
Looking forward, rotate your neck in a clockwise circle. Return to starting position and then rotate counterclockwise.
Shoulder girdle
Raise your shoulders up, and then lower them down and back.
torso
Press your elbows to your lower back, stretch your forearms forward and slowly rotate your torso to the left and right. Fix the position of the hips.
START POSITION Stand straight with your feet hip-width apart.
Now lower the brushes down and alternately slide your hand down the outside hips, making tilts of the body in the same direction.
Pulse Acceleration
The purpose of the initial acceleration of the pulse is to increase body temperature and heart rate. Start with quick step in place and gradually move to a leisurely run for 2-4 minutes. Follow right position body and always think about maintaining balance. Choose any point on the opposite wall and focus your eyes on it so that you do not lower your head down during the exercise.
Private mobilization
The purpose of these movements is to further mobilize the joints involved in push-ups. Perform the following dynamic movements to prepare your upper body for the upcoming exercises.
Arms and shoulder girdle
STARTING POSITION Stand up straight.
Spread your arms out to the sides at shoulder level.
Cross your arms in front of you. Take the starting position and repeat 6-8 times.
Hand circles
STARTING POSITION Stand up straight.
Raise your right arm straight out in front of you and then continue up and back behind your back in a large circle. Repeat 6-8 times, and then change hands.
Perform a forward circular rotation with your left hand 6-8 times, and then perform circular rotations right hand.
torso
STARTING POSITION Stand straight, feet hip-width apart, arms raised vertically upwards.
Once your hips are locked in place, slowly rotate your torso to the left, starting with your arms and letting your head follow your spine.
Perform a turn in the opposite direction. Repeat 6-8 times in both directions.
Final acceleration of the pulse
The purpose of the final pulse acceleration is to further increase the body temperature and heart rate. Start with an easy run in place and gradually increase the pace. Do it for 2-4 minutes. Watch for the correct position of the body and always think about maintaining balance. Focus on a point on the opposite wall so you don't lower your head.
