Morning gymnastics
A new trend of "being healthy" is not just fashion, but more often a necessity. In today's world, physical activity continues to decline. The fact that the deteriorating health of the Polish society is not something unusual, witness appearing in press articles, discussions on health in a group of friends, and some serious television debates. Bad eating habits are superimposed over the years, allowing our bodies of take more and more fat and thus lose acquired at the age of 20-25 years, the optimal physical efficiency. It would then maintain the level reached, but unfortunately a very few can boast of a systematic training and the reduction in the diet. Systematic health care is the implementation of the principles of rational diet and regular physical activity. Physical activity improves our health:
- reduces the risk of cardiovascular disease
- reduces blood pressure
- protects against osteoporosis
- accelerates the metabolism
- reduces body fat
- lowers the concentration of "bad" cholesterol (LDL) in blood
- increases the levels of good cholesterol (HDL) in blood
- improves mood
- protects against diabetes and obesity.
Nobody will force a daily dose of activity, because it's only depends on us. But it is not easy to go on walks or join the fitness clubs every day becouse it takes a lot of time and it costs pretty much. A physical activity hasn't be intensive, we only need to do exercises appropriately often. The WHO (World Health Organization) recommends exercise at least 3 times per week for 30 minutes per day. It's the best to start with low intensity exercise and then extended them for a better condition At the beginning it may be a morning gymnastics. It should be quite easy. A bit of morning activity will make that the temperature of muscle will rise, the blood begins to circulate more quickly and our mood will be better. Morning gymnastics increases the flexibility of tendons, improves muscle blood flow and adds firmness and elasticity for our body. Daily activity is particularly important for people who works mentally and spends a lot off time on computer sitting in the same position.
TRAINING
1. Circulation of arms in the back
Astride the attitude, 1 arm rise up and bring them the most comprehensive traffic to the rear. The right to change once again with left hand perform extensive circulation. Then the same exercise performed in front. During circulatory deep breathe, inhale while lifting up the exhaust leaving the arm. Circulation performed 20-30 times in the back and the same in the front.
2. Trunk twisting
Astride the attitude 1 arm raise aside, maximum trunk twist, while the other hand, than turn to move to the opposite hip. With a twist of thet trunk , followed by exhalation of air. Turn to 20 times in each of the side alternately.
3. Raise bent leg up
Put hands on hips and bent leg raise up alternately. We rise knee as high as we can, the hip is not pushed in the front. Both right and left leg raise after 20 times.
4. Raise straight leg up
Put your hands on your hips and straight leg raise up alternately. Try to have the leg raised as high as you can and the knees aren't bent. Rise up leg 20 times alternately.
5.Slopeing
Astride the attitude of the arms on the side, we make trank. The starting position is directed right hand to left leg and then, inversely. We are trying to reach his hand as far as possible in the direction of interest. Both knees during exercise should not bend. During the twist we exhale through the mouth, and lifting the torso we acquire air nose. The entire repeat 10 times on each side.
6. Abdomen fastening
The position of lying back with legs bent at the knee joints, arms bents at the elbow, moved back to the head. Head should be based on the hands and elbows out dissuaded. Then we clash stomach muscle by a slight lift the trunk upward. We rise only a shoulder, the elbows weren't addressed in the front.
