After self massage to add these exercises with a stretching of fat and muscle tissues in belly side, hips.
Inclines back, stay, support with hands on waist side, very lightly, springy shaking, bending out back for a stretching out a front surface a body , leading till maximal stretching a tissues, keeping pose for 10 sec, repeating for 5 times.
Incline to sides,stay, legs together, hands locked, as on occiput, slowly inclining to side a such for a feeling a strong stretching out a side surface for hip and body, keeping such pose for sec 10, slowly returning back, repeating for 5 times, after same exercise doing to other side.
Incline to front, as hands locked behind a spine, slowly incline to front, head does not low, till a feeling a stretching out a back top hips, this pose keeps for ten sec, slowly straighten out, repeats for five times.
Turns to sides, stand up a spine to wall, on a size for small hip, legs are on a widen a shoulders, hands before breast, palms to front, with a turn to right a palms are tighter pressing to wall on a shoulders level, feet from a floor do not move, and on a wall with shoulder does not lie, strengthened hands maximally, and keeps turn with straining for ten sec, slowly strengthening out, repeats for 5 times,same to other side.
As inclines back, stay on knees, hands are on waist, incline back with strengthened spine, head low on breast, keeping condition for straightening for six sec as a feeling a straining of front surfaces a hips, slowly siting on heels, repeats for 5 times.
Inclines to front, stand up, legs together, slowly move a straightened hands to back, raise up, inclining to front, try to bend with fingers of toes legs, fixes pose for 7 sec, slowly straightening out, repeating for 6 times,after exercises doing with a straining out a fat and muscle tissue relax a body side, or muscles groups , which are worked, doing a small shakes with shoulders waist, wrists hands, legs inclined to front.
After massage and gymnastic you can to feel aches on a next day, but before you are feeling lightness in a body, and massage time at ten min, gymnastic at same, and both doing for two times/day, and for a first time as at one, and they are better,than diets for me.
Inclines back, stay, support with hands on waist side, very lightly, springy shaking, bending out back for a stretching out a front surface a body , leading till maximal stretching a tissues, keeping pose for 10 sec, repeating for 5 times.
Incline to sides,stay, legs together, hands locked, as on occiput, slowly inclining to side a such for a feeling a strong stretching out a side surface for hip and body, keeping such pose for sec 10, slowly returning back, repeating for 5 times, after same exercise doing to other side.
Incline to front, as hands locked behind a spine, slowly incline to front, head does not low, till a feeling a stretching out a back top hips, this pose keeps for ten sec, slowly straighten out, repeats for five times.
Turns to sides, stand up a spine to wall, on a size for small hip, legs are on a widen a shoulders, hands before breast, palms to front, with a turn to right a palms are tighter pressing to wall on a shoulders level, feet from a floor do not move, and on a wall with shoulder does not lie, strengthened hands maximally, and keeps turn with straining for ten sec, slowly strengthening out, repeats for 5 times,same to other side.
As inclines back, stay on knees, hands are on waist, incline back with strengthened spine, head low on breast, keeping condition for straightening for six sec as a feeling a straining of front surfaces a hips, slowly siting on heels, repeats for 5 times.
Inclines to front, stand up, legs together, slowly move a straightened hands to back, raise up, inclining to front, try to bend with fingers of toes legs, fixes pose for 7 sec, slowly straightening out, repeating for 6 times,after exercises doing with a straining out a fat and muscle tissue relax a body side, or muscles groups , which are worked, doing a small shakes with shoulders waist, wrists hands, legs inclined to front.
After massage and gymnastic you can to feel aches on a next day, but before you are feeling lightness in a body, and massage time at ten min, gymnastic at same, and both doing for two times/day, and for a first time as at one, and they are better,than diets for me.
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