Morning gymnastic for womens.

 Morning gymnastic is a good doing under rhythmic music, energy, and if in pauses between exercises doing a few dance moves, thus  will give for trains a still more emotionality. And in data exercises are having for strengthening for muscles of peritoneum press, correcting posture, improving vertebra mobility, and to do a few exercises with a stick, rubber  tape , exercise machine Grace  . Exercises doing softly and wavily, breathe not delay. Ending exercise by a light  self massage for legs, body, neck, if massage not contraindicated, and water , very benefit is contrast shower.

 Complex of exercises  for women's by middle age.

1. Stay  base , legs together, hands down, on the walking time on calculate 1-8 rise hands through sides up, and doing here turning moves by wrists, on calculate 8-16 down hands , turning wrists in other sides, for 30-60 sec.

2.. Same  position, on calculate 1, step by left leg in side, left hand in side, right up, bend-breathe in/picture 1, on calculate 2 return back, breathe out, on calculate 3 pulling out hands before itself by palms to outward, on calculate 4 return back. Same with other leg , repeat for 3–4 times.

3. Stay, hands on waist, on calculate 1 turn body to left with half squat, hands in side /picture 2/, on calculate 2 return back, on 3-4 same in other side, initial breath , repeat are 5–6 times.

4. Stay, hands to shoulders, on calculate 1 left leg in side on toe, hands up, on 2-3 are two spring inclines to left/picture 3/, on 4 return back , on 5-6 same in other side, initial breath, repeat are 4–6 times.

5. Stay, legs on the shoulders'  width, hands   behind head, turnings pelvis to right, left/picture 4/, initial breath , repeat are 10-15 times in every side .

6. Same pose, on calculate 1 step to left, hands in sides, bend breathe in , on calculate 2 attach left leg, squat, hands on the knees - breathe in/picture 5/, on 3-4 same with right leg, repeat are 5-6 times.

7. Lie on the spine, hands for body along, on 1-4 calculate slowly rise legs up, and by legs doing crossed moves  , on 5-6 slowly low legs, doing by legs alternately swings up and down/picture 6, initial breath, repeat till fatigue.

8. Stress by a lie on a belly, bent hands, on 1-2 calculate straightening hands bending, to turn head to left and look on the legs feet/picture 7, on 3-4 return back. Initial breath, repeat on 4-6 times. 

9. On calculate 1 swing by left leg to the front, by hands back/picture 8, on calculate 2 return back, on 3 swing by left leg in side, hands in sides, on calculate 4 return back. Same with an other leg , initial breath.

10. Run on the place or with moving to the front for 3 min with transfer on the calming walk for minute. On the walk time doing are 2-3 deep breaths in.