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Exercises easy and necessary

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Prof. Tombak writes - Throughout his life, "working" on the condition of your spine. If we neglect it on a daily basis, we must reckon with the fact that there will be a moment when the pain exceeds the limit of our endurance. Then we take time, and even a lot of time for treatment. Since not been invented yet no cure for the spinal column (except the surgeon's technique), prof. Tombak draws particular attention to prevention. In order to keep our back in the condition it is recommended that the following rights:

Sleep on a hard mattress.
Sleeping on a firm pillow.
Perform appropriate exercises.
Be in constant motion.
Properly nourish the body.


and apply preventive measures:

Please observe yourself all the time, walk straight, stand straight, sit straight, stomach should be pulled, back straight, head raised slightly

Sitting should never wear one foot to another, because the knees are two large arteries (arteries), which causes compression of breach of the general circulation.

Habit of sitting down with a leg mounted on its leg with age causes pain in the spine and muscles of the legs, varicose veins, vascular disease of lower limbs.

Do not lift the weights from a standing position. Less stress you back if you bend your knees.

Fortify your stomach muscles - relieve the spine by 20%.

Wearing weights spread them evenly on both shoulders.

It is recommended that a set of exercises to keep your spine in proper condition. These exercises are simple, lightweight and does not take too much time. They can perform literally everyone, even those who move with difficulty, as well as "genetically" lazy.
SET No. 1 (double)

? after waking up several times to be a drag,
? lying on his back with all his strength to push back of the head on the pillow for 5 seconds and 5 seconds rest, repeated 6 times
? put a pillow on my chest and for 5 seconds, cover it tightly and 5 seconds rest, repeated 6 times
? put a pillow between your legs for 5 seconds and squeeze it tight elbows and 5-poczywać seconds, repeat 6 times
? for 5 seconds, raise the legs up at an angle of 45 ° and 5 seconds rest, repeated 6 times
? fingers of one foot for each finger pull the other leg to change six times.
Kit No. 2 (carpet)
FISH

Starting position
lying on their backs plant a hands under his neck at a height of 4 and 5 cervical vertebra and the full weight of adhering to the floor.Join legs, toes, "pull" towards the head. All the bulge (occiput, arms, calves, pelvis), press the floor.
Execution
in this position to begin a quick swing from right to left and from left to right, like the fast-flowing water fish. This exercise should be carried out after 1 minute in the morning and evening.
What this gives us
this exercise, despite its simplicity, it gives amazing results in the removal of defects of the spine. During an exercise circles fall into place, thus weakening the pressure on the pressed by blood vessels and nerve endings (which is the cause of many diseases).
Cockroach

Starting position
the neck plant a drive shaft, lift up your hands and feet so your feet are parallel to the floor.
Execution
in a position to shake hands and feet together (like the overturned cockroach). Exercise should be performed 1-2 minutes in the morning and evening.
What this gives us
Exercise has the effect of gear, but without straining joints and heart, which is very important for weak people, staying in bed due to illness, for people with limited mobility. Exercise activates the blood circulation not only in the limbs, but also throughout the body.
JOINING HANDS AND FEET

Starting position
lie back on the floor on thin striped blanket or a mattress
Execution
? join hands and gently press down on each other 10 times the fingertips of both hands,
? make your hands parallel to the torso and 10 times to move them toward the feet and back as if slitting the body in half,
? join the foot so that it adhered to each other in such a position to raise your legs and move them 10 times forward and backward bending at the knees, while doing the same movements with your hands at the point above,
? close your eyes and lie down with feet together and hands for 2-3 minutes.
What this gives us
exercise consists of four steps. Allows you to normalize changes in energy in our body. As we know, only in healthy men left and right part of the body has the same load. Any imbalance can lead to disease (based on the diagnosis on the basis of aura.)
Kit No. 3 (Chair)

Starting position
sit on a chair, put his hands on his knees,
Execution
? raise and lower arms 10 times
? in the same position to do bending his head to the right and left side, 10 times in each direction,
? incline the head forward and backward 10 times in each direction,
? rotate your head from side to side, right and left 10 times 10 times
? pull the hands forward in the level, turn palms parallel to each other and shake his head in the right and left after 5 times
? raise your hands up over your head and shake his head in the right and left after 5 times
? place his hands on his shoulders at a right angle, bend your hands back and simultaneously pull the chin forward and up,
? put your hands on your knees, close your eyes and slowly shake his head in the right and left after 5 times, then with eyes closed to do 3 times a deep breath and exhale, open your eyes
? after doing these exercises should be contrast shower - 30 seconds and 10 seconds warm cold or cool.
What this gives us
exercise corrects muscles, nerves, internal organs and blood vessels, normalizes the nervous system works and the food is good for your mental abilities. It is indicated for people who lead busy lives.
SET No. 4 (Chair)

Starting position
sit on a chair, put his hands on his knees,
Execution
? raise and lower arms 10 times
? in the same position to do bending their heads in the right and left side 10 times in each direction, trying to touch the ear, shoulder,
? incline the head forward and backward 10 times in each direction,
? rotate your head from side to side, right and left 10 times 10 times
? pull the hands forward in the level, turn palms parallel to each other and shake his head left and right 10 times,
? raise your hands up over his head, his hands arranged parallel to each other and shake his head in the right and left after 5 times
? place his hands on his shoulders at a right angle bend arms behind his back, pulling the shoulder to each other and simultaneously pull the chin forward and up. Exercise for 3 minutes.
? put his hands on his knees, slide to the edge of the chair, close your eyes and swing the body to the left and right, while rocking to the rhythm of pull and wypinać stomach.
What this gives us
exercise corrects muscles, nerves, internal organs and blood vessels, normalizes the nervous system works and the food is good for your mental abilities.
SET # 5 (massage)

? thumbs of both hands placed behind the ears and press your ear with both hands and rub their ears away from the top to the bottom of the index fingers of 30 times,
? right hand placed on his forehead, so that the little finger lying on the left eyebrow, but now his right hand placed on the left in such a way that the little finger of his left hand was on the right eyebrow, move your hands in the right and left 30 times all the time pressing them to face so that little fingers slipping along the eyebrows,
? roll up your fist, the tips of your thumbs and eyeballs pressed gently with circular movements rub your eyes 15 times in a clockwise direction and 15 times in the opposite direction,
? put your right hand on the abdomen, from the top left and press the rub in a circular motion 30 times according to the clockwise direction, then reverse - left hand on your belly, on her right and 30 of circular motion in the opposite direction (you can do lying down, sitting or standing) ,
? weave his hands on his shoulders and massaged him, moving his hands from left to right 30 times and top to bottom 30 times
? rub the palm of your hand so that his hands grew hot, put your hands on your eyes and count to 30

Condition for success is the systematic and daily exercises. On Sunday, we can forgive, because it is "the day granted ', but doing the double set.

At the end of a set of exercises for the physically efficient:

Exercise 1 - lie on the floor, podłożywszy soft rug, his hands along your palms down, feet firmly toss up, trying to reach the front knees, and feet to leave, repeat 10 times.

Exercise 2 - to stand up, bend forward touching the floor (preferably whole hand, his head inclined forward and backward in time to the torso bends, stand up, feet shoulder-width apart, hands in fists zacisnąć.

Exercise 3 - to perform at the same time the circulation of both hands in the joints of the shoulder circling the circle, 10 times forward and backward 10 times.

Exercise 4 - bending of the spine from side to side, her hands slide on the trunk, down to one knee, the other is raised under his arm, while the slope of the right head turns from right to left, repeating the same thing the other way.

Exercise 5 - deployed feet shoulder-width apart, raise your right hand and touch the left shoulder, then the same with your left hand touching the right shoulder, repeat 10 times.

Exercise 6 - deployed feet shoulder-width apart, raise your hands up over his head and torso rotate alternately left and right 10 times, his hands and head rotate along with the body.

Exercise 7 - we are straight, feet shoulder-width apart deployed, raise your right leg trying to touch the knee of the chest, followed by the same left leg and repeat 10 times.

Exercise 8 - put in front of a chair, both hands grab the back and do squats at least 10 times.

Exercise, even in the office

This is a set of exercises relaxing muscles and fatigue elimination during the long sitting job. It can perform even the most sick people.Any place - office, waiting for the cabinet of the head, waiting for a tram or bus, talking on the phone, literally everywhere, and with a minimum amount of time. Well, maybe just without the last exercise, so as not to expose yourself to the puzzled looks ignorant tribesmen.

Wibromasaż - to climb up on your toes so that the heels broke away from the earth to a height of 1-2 cm, and then the entire body weight to fall on the heel, we do not exercise too quickly, but not more than 1 shot per second and for a period not longer than 1 minute, people who work sitting in Paraje should perform this exercise 3-5 times a day is also an excellent prevention against diseases, varicose veins and heart.

The second group of exercises is called. muscle locks, unique in its simplicity, and invisible to the environment and easing the whole body, improve blood circulation and prevention against diseases of the reproductive organs of women and prostate in men.

Front lower castle - it is achieved through the implementation of muscular contraction involving the ureteral orifice, usually unintentionally kurczymy them when you need to run to the toilet or to expel the urine remains at his passing, to make it easier to do this exercise, try to consciously pause when passing urine, and remember this sense, we practice it 3-5 times a day in an amount of 10 times.

Rear lower castle - as above, but shrinks rectal muscles, as if to stop the emptying of the colon, we practice it, like the above, 3-5 times daily in an amount of 10 times.

Total castle - is the simultaneous execution of two previous exercises, this gives the dual effect of healing, exercise is best performed during expiration a daily repeating them 10 times.

"Between us on the street, prowling around ..." wrote once spent her entire life. This applies not only thoughtful students. Almost all go przygarbieni, dejected, overwhelmed by life. Poles are perhaps the most pessimistic-oriented nation. We know how the government, such a nation. But this is not a reason to sour on the inside. Cheer up, optimists live longer (and healthier non-smokers die). The next exercise will improve for us, although the figure.

We walk up to the wall, cling to it while his heels, buttocks and occiput, and we are just about 3-5 minutes. Then We engage the belly, looking straight ahead, and think positively about yourself.

Exercise can quickly remove the tension from the body muscles. We do it standing up. Bend right leg at the knee and the heel of his left hand pressed to the right buttock right hand while holding the lower part of the knee. We are in this position for 1-2 minutes and change leg.

And please keep in mind. Exercises should be performed regularly and daily. Making them in "a fit of conscience" can not be nothing. It must enter into the daily duties, and then the effects will be visible.The second thing is the daily optimism. The worst thing for a man is only his death. With each situation is out, and the Pole, as everyone knows, he can.

Exercises easy and necessary
 

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