After the New Year's marathon, you feel discomfort in your body. But to speed up recovery, you don’t need to fall into strict restrictions. It’s better to gently regain your lightness and energy.
It's not your body's fault that Olivier was so good. To help him, try a couple of simple movements. These exercises are done smoothly, without shortness of breath or pain.
Morning ritual
This complex starts metabolism and “wakes up” the body’s internal systems.
“Cat Stretch”
Get on all fours. As you inhale, bend your back down as much as possible, raising your head up. As you exhale, round your back, chin to chest. 10 slow repetitions. Warms the spine, improves digestion.
Diaphragmatic breathing
Lie on your back, bend your legs. Place one hand on your chest, the other on your stomach. Inhale slowly through your nose, inflating your stomach (chest motionless). Exhale through pursed lips, drawing in your stomach. 10-12 times. Relieves spasms, calms the nervous system.
Micro squats against a wall
Place your back against the wall and slowly slide down until your thighs are almost parallel to the floor. Hold the position for 30-40 seconds. Rest for 20 seconds. Repeat 3 times. Activates the large muscles of the legs and buttocks, accelerating the basic metabolism.
Lying crunch
Staying on your back, bend your knees and lower them to one side, and gently turn your head and body to the other. Hold for 5-7 deep breaths. Switch sides. Relieves tension from the lower back.
Daily boost of energy
This is an express complex for an instant feeling of vigor instead of the third cup of coffee.
Tilts with support
Place a chair in front of you. Bend towards him with a straight back, lean on your hands and feel how the back of your legs and lower back stretch. Hold for 30 seconds. Improves blood flow to the brain.
Push-ups from a table or windowsill
Hands shoulder-width apart, body forms a straight line. 10-12 slow repetitions. Tones the chest and arms.
Calf raise
Stand straight, slowly rise up onto your toes, hold for 2 seconds and lower down. 15-20 times. Activates the calf muscles – our “lymphatic pump”.
Evening complex for a sound sleep
Its task is to relieve the tension accumulated during the day and prepare the body for rest.
“Child's Pose”
Sit on your heels, lean forward with your forehead on the floor or your hands folded in front of you. Breathe deeply into your back. Calms the mind and gently stretches the lower back.
Seated hip opening
Sit on the floor, bend your legs and bring your feet together. Spread your knees to the sides. Gently apply pressure to your knees with your elbows, feeling the stretch. 30-40 seconds.
Feet on the wall
Lie on your back perpendicular to the wall, raise your legs and support them against the wall. Stretch your arms to the sides. Close your eyes and breathe. This is the best pose for relieving swelling and tired legs, an easy inverted pose without any risk.
Listen to your body, breathe deeply and evenly. A glass of warm water 20 minutes before and after the complex will improve the effect.
Get into shape not through pain and limitations, but through care and attention. Lightness will return faster than you think.
Important: This information is not a substitute for consulting a doctor. The body's response to changes in diet/training may depend on individual physiology, genetic predisposition and health status. It is recommended to consult a specialist.
