Exercises with chair.

 We are lazy and make excuses , not organized, when asking about on the morning doing exercises, and on the evening to warm up after work And a time is poor, and not having exercise mashine, but if would have, thus am not having a free place, and sensing when osteochondrosis attacked us.

 And not wait,till a doctor needing and good remedies doseas, my advises are simple and acessed. And not needing exercise mashine, just chair is enough. Before beginning ask in doctor about it, and good lisstening his yes, if yes received,thus let s begin! For leading effect feeling recovering, use are these simple rules: Exercises doing regularity are on the same hours, days, if you are persistenly and everyday training thus are 15-20 min are enough, if addingindulgence and remember about exercises in a day,thus for 40-45 min training.

 Build exercises,that exercises affecting for muscles developming are all groups.

 One training containinf from 10-12 exercises, repeat of which till light tiredness.

Attention pay on breathe, breathe in by nose in initial position , breathe out through mouth, nose in doing moving.

Ending exerices with walk, or run light and breathe exercises.

1. Sit on chair edge, legs pulled out, feets are on the width for shoulders, straight spine.Rise straight legs up and doing breathe in, incline to the front  and try with fingers of hands touch feets -breathe out, repeat exercise for 8-10 times.

2. Same position, hands behind head, turn corpus to right and touch with elbow right a chair s spine -breathe in, return back-breathe out, doing these exercoses in one and other side for 8-10 times.

3. Same position, hands with catch for chair s spine , a more higher, bend, for shoulder blades connecting-breathe in, return back -breathe out, repeat 8-10 times.

4. Same position, hands in sides, spine touch for chair s spine, right palm touch a floor -breathe in, return back-breathe out, repeat this exercise in one and other side on 8-10 times.

5. Stand up on chair s spine , face to her ,lean on her with hands, doing swing with right leg to the right , return back, initial breath, repeat this exercise in one and other side for 8-10 times. 

6. Same position, alternately swings by legs back, initial breathe. In ina week,two you are not feeling results from exercises as not stopping doing theirs, as considering himself deceived, as different diseases you are accumulating for many years and decades , and for avoiding theirs are needing many times.

By Kamenzer, methodologist for Physical culture and exercises.