🔹 Should start with squats, because they are almost instantly stimulate blood circulation. Stand up straight and extend your arms in front of him. Need to do 10 slow and deep squats.
🔹 Straighten up. Need one leg to put back, and the second bent at the knee. Slightly lean forward and both hands put on the knee and on each other. Remember to keep your back straight. Freeze for 10-20 seconds. Now on the other foot do the same exercise. 10 times repeat.
🔹 Now exactly lie on your back and inhale. Stretching his arms over his head, at the moment of exhale, pull forward the upper part of the body. As far as you can lean forward while leaning on your heels. Hold for 10-20 seconds in this position. Now fall back, inhale. Again repeat this exercise 10 times.
🔹 Again lie on your back. On your right knee place your left foot. Two hands pull up the right thigh. Within 20 seconds, this position must be kept. Try not to tear off the floor back. Repeat the exercise 4 times on each leg.
🔹 Now you need to roll over on your right side and your left elbow to lean on the floor. Left leg raised up and lowered without touching the right. Now, the same thing, but on the other side. Repeat 10 times with each leg.
🔹 Nishioka spread your legs and stand up straight. Knees slightly bend. Will viparita belly forward. The body weight move one leg. You need to hold this pose as long as it is reported, begin the muscles “burn”. For each leg repeat this exercise 3 times.
🔹 Standing upright with your feet as wide as possible. You need to perform proprietary so that the thigh was parallel to the floor and his feet formed a right angle. Hold for 20 seconds in this position. Repeat a few times.
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