Fifth Week of Classes Monday

Monday

It's the last week of classes left. Now almost all exercises can be done without much difficulty, you have become more aware of your body and control the load. Arms, legs, neck, back obey you the first time. Exercises bring you more and more pleasure and joy. This is due to the fact that during physical activity the level of cortisone (stress hormone) in the body decreases and endorphin is released - a hormone that causes a feeling of pleasure and happiness.

The fifth week of classes will not present you with any particular difficulties. Many exercises will be familiar to you and have already been mastered, new ones will be obtained quickly, so many of you will need less time to practice.

Exercise 1. I. p. - lying on your back, arms and legs spread wide apart. On the count of 1, bend your leg at the knee, 2 - take it to the side, 3 - return to i. p. Do the same with the other leg. Repeat the exercise 9 - 10 times.

Exercise 2. I. p. - lying on your stomach, arms extended in front of you. On the count of 1-2, move your hands back, grabbing your feet with your palms, 3-4 - return to i. p. For those who do not find it difficult, complicate the exercise by holding your feet, try to bend your arms at the elbows. Repeat the exercise 10 times.

Exercise 3. I. p. - sitting, legs straight, relaxed, arms resting behind. On the count of 1-2, relax your neck muscles and lower your head to your chest so that your chin touches your chest, 3-4 - freely, without straining your muscles, move your head back, 5-6 - tilt your head to your left shoulder so that your ear comes as close to it as possible more, 7-8 - tilt your head to your right shoulder. Repeat the exercise 8-10 times.

Exercise 4. I. p. - sitting, legs straight, hands clasped behind the head. On the count of 1-2, move your closed elbows as far back as possible, 3-4 - lean your whole body to the right (make sure that your hip does not rise), 5-6 - return to i. p., 7-8 - bend your whole body to the left, 9-10 - return to i. n. Repeat the exercise 8-10 times.

Exercise 5 (Fig. 41). I. p. - standing on the left knee, bent right leg in front, hands on the right knee. On the count of 1-3, move your left thigh and pelvis forward, 4 - return to i. p. Do the same with the other leg. Repeat the exercise 10 times.

Exercise 6 (Fig. 42). I. p. - standing with your right side to the chair, holding the back. On the count of 1-3, squatting on your left leg, take your right leg as far back as possible, while your torso should remain vertical, 4 - return to i. p. Do the same in the other direction. Repeat the exercise 10-12 times.

Exercise 7. I. p. - standing on your knees, hands behind your back. On the count of 1-4, lean forward, 5-8 - return to i. n. Repeat the exercise 10-12 times.

Exercise 8. I. p. - sitting on the floor with support on your hands, legs bent with knees apart, feet on the floor. On the count of 1-4, lift your pelvis and move it forward towards your heels, 5-8 - return to i. n. Repeat the exercise 12 times.

Exercise 9. I. p. - standing, feet shoulder-width apart, arms along the body. On the count of 1-2, lean to the right, while your right hand slides along your right leg as low as possible to the ankle, 3-4 - return to the standing position. 5-6 lean to the left, place your left hand under your left armpit, while turning your head to the left, stay in this position as long as you can, 7-8 - return to i. p. Do the same in the other direction. Repeat the exercise six times in each direction.

Exercise 10. I. p. - standing, feet shoulder-width apart, arms along the body. On the count of 1, spread your arms to the sides, palms down 2 - lean to the right until your right hand touches the ankle, while the left is in a position vertical to the floor 3-4 - stay in this position as long as you can, 5 - return to the position of your arms to the sides, 6 - in i. n. Repeat the same in the other direction. Repeat the exercise 6 times in each direction.

Exercise 11. I. p. - standing, legs together, facing the wall (at a step's distance), arms along it