Century quarter is on an everyday.

Is on 1990 year in issue as Physical culture for health By Korshunov had been formed a book is about Secrets for your youthful by Professor Nikitin.And am learned about a morning gymnastic complex, directing on the deep manufacturing muscles and joints, and health keeping.Am met with theirs and done on an everyday, and within 25 years they are keeping and going in my life, am feeling better  by physically, energy, not thinking about diseases and age, am would enjoy if my experience enjoy and you.
Complex having on hour is, and of 20 exercises,which are having three groups.Are for muscles small pelvis, are strengthening for leg muscles and joints, preventing varicose and small pelvis diseases.
For peritoneum are muscles belly strengthening, stable vertebra condition, preventing osteochondrosis.
For neck and shoulder waist are for strengthening muscles neck, and preventing neck osteochondrosis, manufacturing for joints shoulders and hands,and complex in order as lie on the carpet, on the spine, hands for horizontally is on the floor with palms up.
1.Leg right up, and left hand, relax, and at the same time shake intensively with a feet,and wrist, low,doing same with an left leg, and right hand, repeat are 20 times.
2.On initial position, load and relax hips of legs, doing are ten times.
3.Rise right leg up till support, slightly low, same doing with a left leg, repeat are 20 times.
4.Alternately bend, and bend out are both legs in the knees, repeat are ten times.
5. Bend both legs in the knees and with hands rise theirs to breast, keeping for ten sec, repeat are ten times.
6.Turn with right and left leg alternately is on the clockwise and against her, repeat are ten times.
7.Scissors, in classic variants,repeat are ten times.
8.Bicycle in the same variant, repeat are ten times.
9. Bend legs in the knees, after slowly down, not locking out are knees, to the right and left, try near to the floor theirs, repeat are ten times.
10. Repeat exercise 1.
11.Bend legs in the knees, head behind are hands, higher on slighter an occiput, as exercise is on the press for the right muscle of belly, as classic variant, repeat are 15 times.
12.Rolling exercise is for oblique muscles belly, as classic variant, repeat are 15 times.
13. Half bridge, is on classic variant, repeat are 15 times.
14.As bridge, sit on the floor, straightened legs to the front, feet's are on the widen for shoulders, palms supporting in the floor, fingers are to the front, low head to the front, chin press to breast is breathe in , rise head up, and at the same time rise body on hands on horizontal position is breath out, repeat are ten times.
15.Lie,doing breath exercises with a belly, as slowly is on calculate three is breathe in, on 6 is breathe out, repeat are 15 times.
16. Rise hands to the front, on the level for shoulders, repeat are 20 times.
17. Rise hands to the sides to level of shoulders, repeat are 20 times.
18.Turning with a stretched in sides are hands to the front, after back, repeat are 20 times.
19. Wave inclines of head to the front, after back with straightened spine, and stretched neck, repeat are ten times.
20. Wave inclines of head, to the right shoulder, after to the left, spine is straightened, stretched neck, repeat are ten times.
And physic exercises am combining with a right meal, and aerobe  loads as on winter are everyday walks is middle intensively or walk with sticks for hour, on the summer are everyday on the bicycle is to my garden, as to and back is ten km.