Simple and useful charging for the whole family

Physical education, knowledgeable people say, is addictive: it is no longer possible without it, because it is much better and more fun with it. There is no harm, only benefit. The main thing in this case is to choose the right exercises. So, let’s get started!

1. Stretch up while standing
A great exercise for the whole family, because children grow up and become inflexible, and because of school, their posture deteriorates. Adults, on the other hand, sit in the office a lot, drive cars, and their spine responds to everything with pain. Don’t let this happen! Stretch out every day several times, in the morning and in the evening — it really unites the family.

Legs shoulder-width apart, arms at the bottom, straighten your shoulders. Raise your arms as you inhale through the sides up, simultaneously rising on your toes and stretching your arms and the top of your head higher. As you exhale, lower your arms down, dropping to your feet. Repeat at least 10 times in the morning, afternoon and evening.

Simple and useful charging for the whole family
2. The pendulum
The exercise is unusual and at the same time helps to form the right stereotype of walking, as well as developing balance if performed without support.

Straighten up, lean on one leg, hands on the waist, use a support to maintain balance — a chair, a wall, an armchair. Keep your torso flat. Swing your straight leg back and forth without bending your knee. Control the lower back, keep it flat. Perform at least 20 times, then change legs.

3. The cat
Exercise helps to wake up the spine or relax after a hard day’s work. In children, it forms the skill of correct posture.

Get on all fours, so that the hand is under the shoulder, the hip joint above the knee. As you inhale, lower your stomach down, bending in the lower back, while straightening your shoulders and lengthening your neck. As you exhale, round your back while stretching it upwards. Do it at least 10 times.

Simple and useful charging for the whole family
4. Stretching against the wall
An exercise that gives a boost of energy for the whole day and relieves fatigue from the back. In children, it forms the skill of correct posture.

Stand with your back to the wall, stretching the top of your head up, legs shoulder width apart. Touch the wall with the back of your head, shoulder blades, buttocks, calf muscles, arms stretched along the wall. As you inhale, stretch up, touching the wall with the same points.

5. Rolling on the feet.
Exercise helps to improve blood supply to the feet, lower extremities, providing prevention of flat feet.

Stand upright, feet shoulder-width apart, hands at the waist. Reach up with the top of your head, straighten your shoulders. Rolling on your feet from socks to heels, hold the pelvis in place so that it is stationary. Run at least 16 times.

Simple and useful charging for the whole family

Home Exercises that can Harm Us
Have you decided to do exercises after all? Finally! But how? All of us, at least, know a few of the most common and fairly simple «home» exercises that seem obviously useful. But are they really useful? And is it not worth consulting with a specialist, even starting such an ordinary thing as morning gymnastics? Read more

Mistakes that harm your health and well-being
Do you feel tired and completely exhausted since morning? Do you have no energy for anything, and you want to sleep all day? Are you trying to lead a healthy lifestyle, even go on a diet and go to a fitness club, but it doesn’t help you feel more cheerful, even on the contrary? Perhaps the reason is the typical mistakes that most of us make in our daily lives. In particular, these hidden mistakes are characteristic of those who have decided to «take care of themselves». It is not necessary to commit them all. Two or three are enough to fall out of normal life.

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