"Pulling on the handles" (exercise): technique of execution. Fitness at home

Fitness at home is most suitable for those ladies who do not have the means to visit specialized halls. It happens that there is no desire. Or the opportunity is excluded because of the large employment in the household. This is especially understood by women sitting in a decree. In short, whatever the reasons, it is possible to perform effective sports complexes realistically while sitting at home. For example, the complex "Pulls by the handles." Exercise is possible to perform sitting, lying and standing. How to do it? And what results does it allow to achieve?

A few words about when to do best

It's best to start sports in the morning. This is necessary in order, on the one hand, to wake up, and on the other - to adjust the body to the necessary charge of vivacity, which is enough for the whole day. A vivid example of such training is the charging from the series "We are dragging behind the handles." Exercise, or rather, a whole complex for charging, helps to properly stretch the muscles and joints. At the same time, as a rule, in the complex there are no weight-lifting exercises that require large physical expenses.

Conversely, exercises for charging are very simple and do not involve much effort. And most importantly, they do not spend much time. In total, the morning charge lasts 10 minutes, at least 15-20 minutes.

What is the use of morning exercises?

Do not confuse full-fledged fitness at home and usual morning exercises. Regularly performing a simple set of exercises, you will not lose weight and the more you can not achieve an enviable relief in the abdominal region. But with its help you can get rid of stagnant phenomena in your joints and ligaments, normalize blood circulation and start metabolic processes from the very morning.

How to start the morning exercise?

According to many home fitness enthusiasts, it's best to start your day with a charge right in bed. By the way, many experts in the field of medicine say about the benefits of such occupations, for example, the famous doctor Bubnovsky.

He even has a whole complex for the morning awakening of the joints in the bed, where you can also perform an element called "Pulling on the handles." Exercise is done from the supine position. To perform it, you should lower your arms along the body and alternately move one hand down (along the leg to the knee), and then the other. Such movement can be performed while standing, but in this complex it is more convenient to do it, only gently sliding over the bed. In this case, the position of the body should be shifted after the hands. You can repeat it 5-10 times in each direction.

Example of morning exercises in bed

So, suppose you are already awake. Do not rush to get up. The short and uncomplicated charging will help you to cheer up. To do this, follow these steps:

• Lie on your back.
• Wide place arms and legs apart.
• Pull the socks on yourself and forward, pull your heels away from yourself (this action will relieve tension from the vessels and joints and will become an excellent prevention of blood clots, stagnation of blood in the lower limbs).
• Make stops a few laps to the right and to the left (repeat 10 times in each direction).
• Perform a few stops in the outer and inner circles (5-6 times both times).

We warm our knees and legs

Continuing our kind of lightweight fitness at home, we begin to warm up the knees. To do this, bend your legs and straighten them again. Perform such a slide, alternately bending that one or the other leg. Next, connect both legs together and lift up. Let's stand in this position for 5-10 seconds. Then, pull your legs to your stomach and grasp your knees with your hands.

After that, you can choose to exercise the "bike" (10 times) or legs (like a pendulum, when one leg goes to the head, the other goes down and vice versa).

Do an exercise for the hips

After our feet are slightly warmed up, we can proceed to further action. To do this, we push the stops closer, we pull the arms closer to the heels and raise the pelvis upwards. So we make an easy "half bridge". Then we start to lower the pelvis down and lift it up. Such exercises are performed 6-10 times. The next thing that we will do is the complex "We're Pulling on the Pens". Exercise will help warm up the press and hands.

We train the press from the prone position

Continuing the domestic exercise from the prone position, bend the legs in the knees and lift the upper body. In this case, we will perform one more variation from the series "Pulling on the handles." How to do this exercise? To do this, you will only have to stretch your arms along the legs and alternately reach them to one or then to the other heel. At the same time, you will pull the side muscles of the press, "wake up" your upper body and prepare hands for further movements. Perform the action 5-8 times in each direction.

Perform an exercise for the neck and back

At the next stage, you can roll over on the abdomen and stand with the support of four limbs (brushes and knees). Then make a useful exercise "Cat". During it, the back is rounded, and the head goes down, and when the back arches in the opposite direction - the head rises. Do the exercise 5-6 times. At the end, turn your neck to the right and left (enough for 5-7 times), and you can get up. With the regular execution of this morning complex, you will get rid of such unpleasant phenomena as the morning crunch of joints or pain sensations in the region of the waist, neck, feet and knees.

How to perform the exercise "Pulling the Pens" from the standing position?

Morning exercise can be done from standing position. However, as in the case of charging in bed, this complex should be carried out in stages. So, start with the turns of the neck. Head circles in both directions (5-6 times each). Then go to the shoulders. Alternately raise them up one at a time, and then both at once. Repeat 5-7 times. Make circles with your shoulders back and forth.

After that, put your feet to the width of your shoulders. Raise your hands parallel to the floor (set them apart) and start dragging them into one, and then the other way. Do this as if you want to reach first to one wall, and then to the other. Put your hands on your waist and twist your hips to the left and to the right (5-6 times).

After that, you can perform 5-10 sit-ups and swings forward, back and forth. Repeat each action 5-7 times. Next, join hands and spread them to the sides, simulating jumps on the rope. Jump 5-10 times. At the end of charging, perform a short set of stretching exercises. To do this, bend your torso alternately to one and the other leg. Stand on one leg, the second bend at the knee. Grab her toe with your hand and stretch. Repeat for the second leg.

Now you are charged with energy and ready for your ordinary day!