Physical exercises at home. Sets of exercises A set of physical exercises to perform

Problem these days excess weight so popular that there is probably no point in talking about it. Millions of women and men around the world struggle every day with extra centimeters, and such a struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little and still not lose weight? It's very simple - reducing your diet will not give the desired result without some physical activity.

It is quite possible that the prospect of fulfilling exercise for weight loss will not bring you great joy. But don't forget that nothing ever happens by magic. But if you are persistent and persistent, then the desired result - a stunning figure - will not take long to arrive.

Things to do?

Choose one type or another physical activity It is necessary not only to follow personal preferences. Choice physical exercise will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping classes or light types of aerobics.

You may ask, where is the best place to perform these physical exercises? Yes, anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is to definitely agree sports activities with your doctor so that there are no contraindications for health reasons.

A few words about proper nutrition

Even if you unquestioningly and regularly perform all the exercises, but do not limit yourself in food, you may not expect a positive result. Please note we're talking about It’s about proper nutrition, not diets. Be sure to give up processed foods (even if after training you are too lazy to cook dinner), do not eat fried foods, ketchups, mayonnaise, or alcohol. Of course, after an intense workout you should have a hearty dinner, but on other days you shouldn’t overeat.

What you will need for classes:

Mat for performing exercises on the floor;
A narrow bench with quite elastic upholstery;
Dumbbells;
Sports uniform, shoes and special gloves;

At home, it is best to do the exercises three times a week with one day in between. The ideal time for training is from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and exclusively with a positive attitude.

Remember that anyone set of exercises for weight loss effective for no more than 4 weeks, and then the body begins to adapt to the stress. It is at this moment that you need to either increase the load or change the set of exercises. Fulfill exercises for weight loss at home It is best not earlier than two hours before meals or before bed. At the same time, you must like them. Otherwise, the result may turn out to be much more modest than you expect.

Each lesson must begin with a warm-up, and for this you will need to remember school lessons physical education.

As we have already said, for each problem area of the body there are special exercises. It is them that we will talk about now.

So, let's begin:

Exercises for losing belly fat

The stomach is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on a woman’s stomach that the most fat accumulates.

First of all, I would like to warn you that you should never do exercises alone to lose belly fat. By themselves, they will not help you lose weight. In this case, you are at risk of strengthening and enlarging your muscles, as a result of which you may be left without a waist.

In order to achieve maximum results, you must alternate between different ones, using different amplitudes for this. Let's look at the most common of these exercises:

Exercise "twisting"

Its action is aimed at the rectus muscles and must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your knees, point your elbows in different directions and place your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.

Reverse crunch exercise

Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, place your hands behind your head and spread your elbows to the sides. As you inhale, lift your shoulder blades and head off the floor, while lifting your pelvis. As you exhale, take the starting position.

Raising the torso

Lie on the floor, bend your knees, place your hands behind your head and spread your elbows to the sides. As you inhale, lift your body off the floor and slowly rise to your knees. As you exhale, return to initial position.

Raise your feet

Large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs towards your body, and as you exhale, return to the starting position.

Exercise for oblique abdominal muscles

To do this, sit on a chair and perform oblique turns of the body. All of the above exercises are also suitable for the oblique muscles, but they must be performed with slight turns.

Exercises for losing weight on legs

First of all, decide in which places your legs should lose weight: on the thighs or on the calves.

The following will help you get rid of extra centimeters and make the skin and muscles of your legs more elastic:

Stand straight, keep your hands on your waist and rise onto your leg, half bent at the knee, then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should get 8 approaches.

To tone the muscles in the front of your thighs and buttocks, lunge with your feet forward. But remember that this exercise must alternate on different knees, and your hands should rest on your hips.

You can remove sagging from the inner thighs in this way: lie on your back and spread your outstretched legs. Make sure that your legs do not lean back or forward during this exercise.

If you are bothered body fat on the outer side of the thighs, raise the top of the straight leg, being in supine position. During this exercise, you must pull the toe towards you. After eight sets, switch legs.

Do you have thick calves? Then be sure to try these exercises for weight loss:

Lie on your back, bend your knees and pull your toes towards you.

You can also stand near a wall and press your hands firmly against it. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget about running in place too. It has been proven that this is one of the most versatile remedies against stored fat.

Exercises for slimming thighs

The hip area is one of the most problematic when fighting excess weight. But don't despair! Do everything described below regularly and you will achieve a significant reduction in the size of your hips.

Borrow horizontal position, place your hands on your buttocks. Make sure your legs are straight. Lift them up and in this position bring them together and spread them 10 times (the muscles should be tense).

Kneel down, arms hanging down and feet straight. At the same time, lower yourself to the floor on the right side near your feet and tilt your body to the left. During this exercise, your arms should be straight and extended in front of you. Then return to the starting position by jerking. This physical exercise is performed 10 times on each side.

The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than shoulder-width apart and turn your toes out. Keeping your arms straight, you need to slowly squat, tensing the muscles of your thighs and buttocks. After sitting down, stay for a while and stand up, making an effort. This must be repeated 10 times, performing 3 approaches.

Lie on your right side, lean on your arm bent at the elbow, and bend your upper leg at the knee. Bring your leg forward. At the same time, raise and lower your lower leg as high as possible. On each side you need to do eight sets of two lifts. This exercise is simply indispensable for training the inner thigh, so it should be performed as often as possible.

In order to reduce the size of your hips, you need to stand on your left knee and lean on your straight arms. After this, you need to move your right leg to the right and back, straighten it and touch the floor with your outstretched toe. You can also lift your leg and do circular movements up and left, and then down and right. This must be done 10 times without stopping. Remember that you cannot bend your leg at the knee and you also cannot bend your lower back. The entire exercise must be repeated for the left leg.

The most effective exercises To reduce the size of the hips, they are performed lying down. To do this, you must completely relax your entire upper body and lie on your side. The upper leg must be bent and placed on the lower leg.

Bend your knees slightly, place them shoulder-width apart, and move your arms back. After this, bend your elbows, bend your pelvis forward and try to rise on your toes. You need to freeze in this position for a few seconds. This exercise must be repeated eight times.

Exercises for losing weight buttocks

To get rid of saggy buttocks, it is enough to regularly perform a set of simple exercises:

Sit on the edge of a chair, place your feet apart. Try holding any object between your knees (cushion, book, etc.). You should sit up straight and hold onto the seat with your hands. Squeeze this object tightly with your thigh muscles and stay in this position for one minute. After this, you can relax and begin the exercise again.

To perform the following, you will need to kneel and place your hands on your waist. After which, sit on the floor, first on the right and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy path - don't sit on your feet. This way you will achieve absolutely no effect. Although this exercise is quite difficult at first, you will learn it very quickly.

For this exercise, you will need to lean the back of your head and back against the wall, bend your knees and tense your muscles. You must sit in this position for at least one minute. This can be quite difficult at first, so at first you can reduce the time a little. When performing this exercise, make sure that the back of your head, buttocks and back do not come off the wall. IN otherwise This exercise will have absolutely no effectiveness.

Grab your right knee with both hands and gently pull it towards your chest, holding this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

Lie on your back and lean your feet against the wall. Strain gluteal muscles, trying to lift your hips and pelvis from the floor, without lifting your back. At first it will be very difficult for you to do this. But over time, you will be able to perform up to 10 such lifts in one exercise.

Unfortunately, we very often have a catastrophic lack of time for ourselves. But here it is important for everyone who dreams of losing weight to learn that if you don’t take care of yourself, then certainly no one else will do it for you. In addition, nowadays you can exercise just as effectively right at home. To do this, now it is enough to familiarize yourself with the methods of performing exercises on the Internet. Your tenacity proper nutrition(don’t forget about it in any case!), a great desire to become even more attractive - and within a few months you will notice how your figure has changed and your parameters have reached the desired size. Stick to it balanced diet, exercise regularly - and you will gain not only beauty, but also health!

Physical exercises are designed to be performed in different parts of the lesson. (MOVEMENT EXERCISES; STANDING EXERCISES; sitting exercises; lying exercises; wall exercises; recovery exercises).

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Complexes of physical exercises.

MOVEMENT EXERCISES

Slow jog up to 3 minutes.
Exercises to restore breathing.
Hands up, inhale, hands down, exhale.
Posture exercises:
Arms to the sides - walking on toes.
Hands on waist - walking on heels.
Hands up with palms facing inward - walking on straight legs. (Do not bend your knees while walking)
Hands behind your back - walking on the inner and outer arches of the foot.
Hands clasped behind your head, elbows to the sides - walking in a semi-squat. (Keep your back straight).
Hands on knees walking in a full squat.
Walking with crabs. (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).

EXERCISES IN A STANDING POSITION.

I.P. legs apart (narrow stance), hands behind your back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
I.P. legs apart (narrow stance), hands behind your back. 1 - head tilt to the left, 2 - to the right, 3 - forward, 4 - backward.
I.P. legs apart (narrow stance), fingers locked 1-8 rotational movements of the hands forward, 1-8 back, 1-8 wavy.
I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotations forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

I.P. Feet apart (middle stance), hands to shoulders. 1- 4 forward circular rotations, 1- 4 backward circular rotations.
I.P. Legs apart (middle stance), hands on the waist (tilt the torso forward) 1-8 circular rotations with the torso to the right, 1-8 circular rotations with the torso to the left (bend as much as possible).
I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 when squatting, we bring our knees inward, 1-4 when squatting, we move our knees outward.
I.P. Hands behind the back, right foot on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Same left leg.
I.P. Legs apart (middle stance), fingers locked with palms facing the chest. 1- arms forward with palms facing outward, 2- I.P. 3- arms up with palms facing outward, 4- I.P..
I.P. Legs apart (middle stance), right hand at the top, left hand at the bottom, 1-4 jerks with the arms. We change the position of the hands.
I.P. Legs apart (middle stance), arms in front of chest bent at elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.
I.P. Feet apart (middle stance), arms to the sides, fingers relaxed. 1 - hands to shoulders, fingers clenched into fists, 2 - hands up, fingers relaxed, 3 - hands to shoulders, fingers clenched into fists, 4 - hands to the sides, fingers relaxed.
I.P. Legs apart (middle stance), arms forward 1 - squeeze fingers with force, 2 - relax 3-4 too.
I.P. Feet apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
I.P. Feet apart (narrow stance), arms forward crossed with palms facing inward (palms facing each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move towards the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.
I.P. Legs apart (middle stance), feet parallel, hands clasped behind the head. 1- turn left, 2- I.P., 3- turn right, 4- I.P..
I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth bends forward (do not bend your knees, try to touch the floor with your hands), 4- bend back.
I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, left hand behind your back. 1-4 springy bends towards the left straight leg, trying to touch the toes with the palm of the hand. We change the position of the legs. We also do the same for the other leg.
I.P. Legs together, arms down in front, palms to feet. Without bending your knees, move your hands one by one down your legs, then on the floor forward until you lie down, do a push-up, and without bending your knees, move your hands one by one to rise into the IP position.
I.P. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4 - bend back (try to touch the floor with your elbows).
I.P. Feet together, grab your calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
I.P. Legs apart (middle stance), feet parallel, hands with palms on the floor. “Bear” We take a few steps forward (right hand right leg, left hand left leg), stop the arms and legs in parallel (leaning on the hands, pushing off with both legs and lifting the legs up), “kick” walking backwards (the same way), stop and "bouncing".
I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
I.P. Feet apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with your right hand to reach your left leg, 2- I.P. 3- with your left hand, reach your right leg 4-I.P.
I.P. Legs apart, feet parallel (middle stance) – arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP.
I.P. Feet together - arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP..
I.P. Legs apart, feet parallel (wide stance) - arms forward, palms down. 1-3 spring squats, 4-IP..
I.P. Right hand bent at the elbow, fingers clenched into a fist (fist at shoulder level), left leg back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P.. Change position of arms and legs.
I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand on the bottom, elbow behind the back).

sit down (back straight)
I.P..
sit down (back straight)

4-I.P.

Change hand positions.

1-4 too.

I.P..Hands behind your back, legs apart, feet parallel (narrow stance).

movement of the pelvis to the left
movement of the pelvis to the right
forward movement of the pelvis
backward movement of the pelvis.

Keep your back straight.

I.P. Legs apart, feet parallel, hands clasped behind the head (narrow stance - half squat).

1-4 - circular movements of the pelvis to the left.

1-4 circular movements of the pelvis to the right.

Keep your back straight.

I.P. Legs apart, feet parallel (middle stance)

1-8 - smooth inhalation (inhale to the maximum).

While inhaling, we stretch the spine and, while holding our breath, hold the stretched spine with our muscles for as long as possible.

1-8 exhale and relax.

I.P. Legs apart, feet parallel (wide stance).

1-2 - spread your arms to the sides and take a smooth breath.

1-2 - hands swish the floor in arcs forward, turn your palms inward, at the same time rise on your toes, exhale smoothly and perform a half-squat while remaining on your toes. Hold your breath (as much as possible) and remain in this position.

1-4 smooth breaths, simultaneously lower your entire foot and straighten up to relax.

I.P. right leg in front, left behind (wide stance), toes pointing forward, hands on the knee of the leg in front.

1-4 - springy swinging with lowering down until pain is felt.

We change the position of the legs.

I.P. Legs apart (wide stance) feet parallel.

We transfer the body weight to the right leg, hands to the knees of the right leg

1-4 springy swings to the right side.

1-4 to the left.

I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.

a roll is performed from the right leg to the left leg.

2-roll from the left leg to the right leg. 3-4 too.

Exercises in a sitting position.

I.P. Sit your legs apart, 1-bend to the left leg, 2-bend to the right leg, 3-bend in the middle, 4-straighten up and, bending slightly back, relax.
I.P. Sit your legs together, 1-3 - bend forward, 4 - straighten.
I.P. In a sitting position, one leg is bent at the knee, the shin is turned outward, the ankle is turned forward, the second is straight, 1-4 bends to the straight leg, 1-4 to bent leg. We change the position of the legs and perform bends.
I.P. Sit on the floor, legs together, arms supported behind you. 1- bend your right leg at the knee, 2- straighten your leg up. 3- bend at the knee, 4- IP 1-4- left leg.
I.P. Sit on the floor with your legs together, support your hands behind you. 1- pull your legs bent at the knees towards you, 2- straighten them up. 3- bend your knees and pull them towards you, 4- put them on the floor.
Lie on your back with your legs apart and relax.

Exercises in a lying position.

I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. “Bicycle”. 1-10 perform forward movements with your legs. 1-10 perform backward movements with your legs.
I.P. Lying on your back, raise your legs straight up. Supporting your lower back with your hands, spread 1 leg apart, 2 legs crossed - right leg in front, left leg behind. 3 legs spread apart. 4 cross – left leg in front, right leg behind. 5 – spread to the sides. 6-right forward, left back, 7-left forward, right back. 8-legs spread to the sides.
I.P. Lying on your back, hands locked behind your head. 1- connect the right elbow and left knee, 2-I.P. 3- connect the left elbow and right knee, 4-I.P.
I.P. lying on your back, hands clasped behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
I.P. Lying on your back, legs together, arms along the body. 1- pull the right leg, bent at the knee, towards you, 2- turn to the left, 3- pull it towards you, 4- turn to the right, 5- pull it towards you, 6- put it down. 1-6 left leg.
I.P. Lying on your back, 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull them towards you and place them on the floor.
I.P. Lie on your back with your legs apart and relax.
I.P. Lying on your back, hands behind your head. 1-raise your torso, trying to touch your forehead to your knees. 2- I.P. 3-4 too.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
I.P. Lying on your back, arms along your body, legs together. 1- Raise your legs straight, trying to touch the floor behind your head. 2- lower smoothly. 3-4 too.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, arms along your body, legs together. 1- raise straight legs to touch the floor behind your head, 2- straighten up, 3- touch the floor behind your head, 4- straighten up (6-10 series are performed).
I.P. Lying on your back, legs together, arms along the body, relax.
I.P. Lying on your back, arms along your torso, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the chest muscles, 4- relax.
I.P. lying on your back, arms along your body – raise your straight legs by 5 cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your right side, right leg bent at the knee, left leg straight.

Swing your left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.

And P. Lying on the right side, raise both legs 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your left side, left leg bent at the knee, right leg straight.

swing your right leg up, 2- lower, 3- swing forward, 4- swing back.

Perform 15-20 times.

I.P. Lying on your left side, raise both legs 5-7 cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, legs straight, arms bent at the elbows. Stick your shoulder blades out - walking on your shoulder blades forward and backward.
I.P. Lying on your back, legs apart, arms along your body, relax.

Exercises in a sitting position.

I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on your buttocks back and forth.
I.P. Sitting on the floor, legs bent at the knees, feet connected by feet. 1- take your feet with your hands and smoothly reach your forehead towards them. 2- hands smoothly move along the legs to the knees, the torso bends back. Relax. 3- hands on your legs smoothly down, take your feet, reach your forehead towards your feet. 4- hands smoothly move along the legs to the knees, the torso bends back. Relax.
I.P. Sitting on the floor, legs apart, 1 - with your right hand, reach for your left toe. 2 - straighten up. 3- With your left hand, reach for your right toe. 4- straighten up.
I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- place it on your knee. 3 - lift your left leg up and perform 10 swings, 4 - place it on your knee.

Complete 2-3 series.

I.P. Standing on your knees, lower your head, pull your hands on your forearms towards you and relax.
I.P. Standing on your knees, arms bent at the elbows, on the forearms, round your back, stretch up, straighten your arms. 2- arms forward on your elbows, bend your back, head up, stretch. 3-p. 4- relax.

10-15 series are performed.

I.P. Lying on your stomach, arms forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2-i.p. 3-4 too.

Perform 3 - 6 times.

I.P. Lying emphasis. Flexion and extension of the arms while lying down (can be on your knees).

Perform 2-3 series of 5-10 times.

I.P. Lying on your stomach, arms forward, relax.

Exercises at the wall.

I.P. Standing facing gymnastic wall, hold on to the pole with your hands (or just against the wall) with your back straight. 1- raise your right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

Performed 10-15 times.

I.P. Standing facing the gymnastic wall with your back straight, place the heel of your left foot towards the middle of the foot of your right foot. 1- lift the leg bent at the knee and move it to the side back. 2- leg bent at the knee forward. 3- to the side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. 1- squat on your entire foot, 2- roll on your toes, 3- on your heels (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower yourself onto your entire foot.

Performed 6-8 times.

I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. Transverse swings: 1-4 with the right leg, 1-4 with the left leg.

3-4 series of 8-10 swings are performed on each leg.

I.P. Standing sideways to the gymnastics wall, hold onto the pole with your hand. Longitudinal swings: 1-4 with the right leg. 1-4 with the left leg.

8-10 swings are performed, 3-4 series for each leg.

Jumping rope. Rotate the rope forward and jump on 2 legs. (30-100 jumps)
Somersaults forward.
Rotation of the hoop.
Headstand. (With help and against the wall).

Recovery exercises.

I.P. Lying on your back, connect 1 right elbow and left knee, hold for 5-10 seconds, 2 relax. 3 - connect the left elbow and right knee and hold for 5-10 seconds, 4 - relax.

Perform 8-10 times on each leg.

I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.

Performed 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the backward movement 15-20 times (imitation of walking). 3-4 too.
I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Roll forward and backward on your back (8-10 times).
I.P. Lying on your back, the muscles are relaxed. 1 - smooth inhalation. 2- do not breathe (30-60 seconds) 3- smooth exhalation. 4-relax. Performed 3-4 times.
I.P. Lying on your back, legs apart, arms along the body. 1-tighten all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Performed 2-3 times.
I.P. Sitting on the floor, legs bent at the knees, feet together. Massage the earlobes and the outer edge of the ear from top to bottom and bottom to top 3-4 times.
I.P. Sitting on the floor, legs bent at the knees, feet together.
Rotational movements palms forward and back. Use your palms to massage both ears at once.

Do you prefer to exercise at home? Doubt their effectiveness? So when the right approach Even at home you can train quite effectively. We'll tell you about this! The proposed exercises can be performed both at home and in the gym.

However, as for this training, physical exercises involve the use of special equipment:

jump rope
horizontal bar (regular crossbar)
push-up bars, and if at home, replace them with a pair of high-back chairs
a pair of dumbbells (you can take weights)

Physical exercises at home in the proposed program cover ten workouts that need to be completed twice in a circle. The duration of the program is 80-100 days. You should train according to it once every 4-5 days, the rest of the time is your complete rest for recovery.

If the training brings the desired results, and we assure you they will, then take a full week break and start this program again from the very beginning.

Nutrition

As with any other workout with a goal, you should eat 4-6 times during the day, not counting light snacks and meals. sports nutrition. As for foods, give preference to protein and grains. You need to drink at least two liters of water daily.

Rest

As for rest between approaches and exercises. You should rest for one and a half to two minutes, no more, but so that you can perform a new approach or exercise with renewed vigor.

Exercise at home

First training

General warm-up, jumping rope for 5 minutes.

on the crossbar. Perform 10 sets of 2-4-6-8-10-12-maximum -12-8-4 repetitions (maximum is also an approach in which you need to perform the maximum number of repetitions).

Triceps push-ups from two benches (chairs). 4 sets with maximum repetitions.

Alternating lunges with feet forward. At the same time, hands are on the belt. Perform maximum repetitions in two sets.

Second training

General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

Squat with own weight. Perform maximum repetitions of 4 sets.
Hanging leg raises. Perform maximum repetitions in 2 sets.

At the end of the workout, just walk around for 3-5 minutes and relax.

Third training

Chest pull-up on the bar. 7 sets of 4-8-12-maximum-12-8-4 reps
Push-ups from the floor. Perform maximum repetitions of 4 sets.
Squats with jumping up. Perform maximum repetitions in 2 sets.

At the end of the workout, cool down. Hang on the bar for 5 minutes.

Fourth training

General warm-up, jumping rope, for 5 minutes

Dips. 10 sets of 2-4-6-8-10-12 - maximum 12-8-4 reps.

Alternating hanging with one hand on the bar for 4 attempts.
Raising arms and legs from a lying position. 3 sets maximum reps.

At the end of the workout there will be a cool-down - hang on the bar for 5 minutes.

Fifth training

General warm-up (bending to the sides, back and forth) - 5 minutes.
Pull-up on the bar. 7 sets of 4-8-12-maximum-12-8-4 reps.

Dips. Perform maximum repetitions in 2 sets.

Alternating lunges with feet forward, hands on waist. Perform maximum repetitions of 4 sets.
Raising the body from a lying position. Perform maximum repetitions of 3 sets.

At the end of the training, stretch for 5 minutes.

Sixth training

General warm-up, 5 minutes of jumping in place.
Squats, arms crossed on chest. Perform maximum repetitions of 4 sets.
Alternate lunges with your feet forward, keeping your hands on your waist. Perform maximum repetitions of 4 sets.
Push-ups from the floor. Perform maximum repetitions in 1 set.

Hanging leg raises. Perform maximum repetitions in 1 set.

At the end of your workout, stretch for 5 minutes

Seventh training

General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
Biceps pull-up. 10 sets of 2-4-6-8-10-12 - maximum 12-8-4 reps.

Push-ups on parallel bars. 4 sets of 4-8-12 - maximum reps.

At the end of the cool down, hang on the bar for 5 minutes.

Eighth training

General warm-up, bending to the sides, forward. Perform for 5 minutes.
Push-ups from the floor. Perform maximum repetitions in 2 sets.

Squats, hands on the back of the head. Perform maximum repetitions in 2 sets.
Alternating hanging on the bar on one hand. 2 approaches each.
Lifting the torso while lying down. Perform maximum repetitions in 2 sets.

Ninth training session

Pull-up on the bar. Approaches: 5, repetitions: 10-12.

Hanging leg raises. Perform a maximum of 5 repetitions.

Five-minute cool-down at the end of the workout - relax, move around.

Tenth training

General warm-up: 5 minutes of jumping rope.
Push-ups on parallel bars with the torso tilted forward. Approaches: 5, repetitions: 10-12.

Lifting arms and legs simultaneously while lying down. 5 sets max reps.

At the end of the workout, do pullovers with light dumbbells for 5 minutes.

These are the physical exercises at home that will help you: gym will fit too.

Train!

Stretching is one of the main means of developing flexibility.

For neck muscles:

Tilt your head to the right with your right hand grabbing your head (then also to the left).
While lowering your hand, add an upward rotation of your head.
Tilt your head forward, hands behind your head, elbows forward.

Biceps brachii:

Hands forward, palms forward, fingers clasped.
Hands back down with fingers clasped.

Deltoids:

Right hand forward to the left, left hand below, forearm up, palm back.

Triceps brachii:

Right hand up, forearm down, left hand up, forearm inward with a palm grip on the elbow or forearm of the right hand.
Bend forward, arms back, with your left hand grab the middle of the forearm of your right hand.

Back muscles:

Half-bend forward with your head tilted forward, arms up, clasping your hands.
Bend your arms on your hips with your head tilted forward.
Bend forward with your head tilted forward, hands locked under your hips.
Sit on the heels of your legs apart with your arms tilted forward. Stretch your arms forward upward.
Sit with your legs bent, hands gripping under your knees. Round your back, stretch up.

Rectus abdominis muscle:

Lying on your forearms, half bend back.

Obliques:

Half bend forward to the right, hands up in the lock.
Tilt to the right, left hand up, right hand resting on the thigh.

Calf muscles:

From a closed stance, step forward with your right hand and lunge.

Popliteal ligament:

Step the right one back into a half-squat with a half-leaning forward, the left one forward on the heel, hands resting on the thigh.
Sit with the left one bent, the right foot extended. Bend forward with hand grip ankle joint.
Sit down with your legs bent and with a grip at the ankle joint, bend your right hand forward or forward upward.

Quadriceps femoris:

Swinging the shin back with one or two hands grabbing the ankle joint.
Standing on your knees. Bend the left one back with a grip of the ankle joint with your left hand, press it to the gluteal muscles.

Biceps femoris:

Right leg forward, shin down, gripping the middle of the shin with your hands.

Adductor and tender muscle:

Lunge right to the side, left to the side with support on the heel.

25. Sit your legs apart, bend forward with your arms, resting on your forearms.

Create a set of physical exercises for women of the first period mature age to develop strength endurance using one of the types of physical training and justify the feasibility of its use. (OK-7, OPK-2, PK-18)

To develop strength endurance, you can use fitness programs of general impact or global, where more than 2/3 of muscle groups are involved and regional from 1/3 to 2/3 using various types burdens.

Strength endurance is developed by the method of non-limiting efforts with a normalized number of repetitions: the weight of the weight is 30-40% of the maximum, the number of repetitions is 16-24, the number of approaches is 3-6, rest is 2-3 minutes, the pace of the exercises is average, the speed of overcoming movements is average. The method helps reduce the fat component and improve strength endurance and muscle definition.

Exercises are performed with weights (body bar, dumbbells).

1. Basic exercises for the muscles of the legs and buttocks (2-3x16):

Squat with narrow setting legs

Wide leg plie squat

Lunge squat in the sagittal plane (forward)

Front lunge (to the side)

2. Isolated exercises for the muscles of the legs and buttocks (3x16):

Leg extension

Leg abduction

Adduction of the leg

3. Exercises for the abdominal muscles in i.p. lying on your back (3x16):

Twisting the upper body

Twisting the bottom of the body

Simultaneous twisting

Twisting movement of the body with simultaneous movement of the arm (for the oblique abdominal muscles).

Compose a set of physical exercises for men in the first period of adulthood to develop their own strength abilities using one of the types of physical training and justify the feasibility of its use. (OPK-2, PK-18)

79. Make a wellness plan physical training for men in the first period of adulthood to develop general endurance using one of the types of physical training and justify the feasibility of its use. (OPK-2, PK-19)

General endurance can be developed using cardio equipment. A wide variety of cardio equipment involves performing movements on them by working only the lower part of the body - the legs, and the whole body at the same time (legs, torso, arms), which implies an increase in the number of muscle groups involved in the work and an increase in energy consumption.

In this regard, cardio equipment can be used:

1 – regional – involving only the legs (exercise bike, treadmill, stepper)

2 – global, where the whole body is involved at the same time (rowing, raider, eleptic).

Various options Methods for developing endurance are used in computer programs of modern cardio equipment.

Uniform method - increases general endurance and is suitable for beginners and people with a low level of physical fitness.

Variable continuous method - combination of loads of different intensity

The interval method consists of alternating intervals with high and low intensity work.

Load-rest cycles are typically repeated five to ten times, depending on program goals and response to training.

Character interval training and the impact on the body of those involved is determined by the following factors:

On cardio equipment: a combination of work of different intensity (for example: 5 minutes - low intensity walking or running, 5 minutes - high intensity).

80. Make a plan for health-improving physical training in step aerobics for girls and justify the feasibility of its use. (OK-7, OPK-2, PK-19)

Step aerobics is a low and low aerobic program high intensity, using a step platform, including a block of strength exercises aimed at developing large muscle groups using various equipment (dumbbells, body bars).

The program offers three levels of difficulty of exercises: beginner, intermediate, complicated.

Target entry level– training in technique and fluency in basic steps and hand movements.

The intermediate level involves coordinated movement of the arms and legs. When learning more complex movements, the method of dismembered learning was used. First, movements are learned with the legs, then with the arms, and only then is a complete motor action. The study of new movements must be strictly consistent, systematic and be a combination of previously learned elements. The finished combination is practiced in its entirety, performed repeatedly to musical accompaniment.

A high level involves conducting a difficult coordination lesson. When performing exercises using a platform, the muscles of the upper body work mainly in a tonic mode, which allows you to keep the torso in the correct position. The main load falls on the muscles of the lower body. Additional hand movements make it possible to simultaneously educate and strength endurance belt muscles upper limbs. Exercises for the arms are selected taking into account the logical, coordination-based relationship with leg movements, as well as taking into account the factor of influence on the main muscle groups.

81. Make a plan for health-improving physical training on slide aerobics for women in the first period of adulthood and justify the feasibility of its use. (OK-7, OPK-6, PK-19)

Slide aerobics is a high-intensity type of athletic-oriented recreational aerobics that trains the cardiovascular system, develops endurance, and also strengthens the leg muscles, especially the adductor and abductor groups of the hip.

Classes on slides are conducted to rhythmic music with an average frequency of 130 to 145 accents per minute.

The duration of the entire lesson is 55-60 minutes. Accordingly, the time is distributed: 8-12 minutes – warm-up, including the simplest combination of basic steps, pre-stretching.

The main part - 15-20 minutes, consisted of four sections:

- “retracting”, associated with a gradual increase in the load on
cardiovascular and respiratory systems. The basic steps used in slide aerobics follow the structure of the basic steps of classical aerobics;

- “peak” aerobic exercise. The main type of movement of this type of aerobics is moving the body by sliding in the frontal plane sideways, face forward, back forward, with arm movements in different planes;

- “transitional” – a gradual decrease in the intensity and amplitude of movements (sliding without hand movements);

- “ground” – power, where they worked out muscle groups who were less involved in the main work. These are the abs, buttocks, back, chest, arms.

The final part included stretching exercises in a static mode. The goal is to prevent muscle pain and accelerate metabolic processes in the muscles.

82. Make a plan for health-improving physical training in fitball aerobics for women in the second period of adulthood and justify the feasibility of its use. (OK-7, OPK-6, PK-19)

Preparatory part: aerobic steps in i.p. sitting on the ball, pre-stretching.

Main part: aerobic exercise in i.p. sitting on the ball: basic steps with and without changing the leading leg. Strength exercises in IP:

1. Sitting on the ball. The squat is performed in the center of the ball, the angle at the hip joint is about 90°, feet shoulder-width apart, back straight. Exercise: single-joint exercises on the arm muscles.

2. Lying with your back on the ball.

Exercises: lifting the pelvis, lifting the body, hands behind the head, also turning to the right (left) side;

3. Lying on your back, legs (shins) rest on the ball. Hands can be behind your head or crossed over your chest.

Exercise: flexion-extension of legs in hip joints

Lying on your back, fixing the ball with your feet (knees). Knees at an angle of 90 degrees.

4. Lying on your side, your upper leg (shin) rests on the ball. The upper leg is straightened, the lower leg is bent at an angle of 90 degrees. One arm lies under the head, the other is bent in front of the body with the hand resting on the floor. Exercise: body lift, leg lift,

5. Stand on one knee, the other straight leg is moved to the side in a non-turning position. Both hands rest on the ball in front of the body (one hand can rest on the floor). The head, torso and abducted leg are on the same line.

6. Side emphasis on the ball. Both hands rest on the ball in front of the body (you can rest your lower hand on the floor). The thigh touches the ball tightly, watch correct position back and pelvis.

7. Focus on your knees with your stomach resting on the ball, hands on the floor. Your knees may be slightly raised off the floor.

Exercise: lifting the leg and opposite arm upward, symmetrical lifting of the arm and leg; hands behind the head, lifting the body up; hands on the floor, lifting legs at the same time;

8. Lying position with your stomach down, the ball under your hips (under your feet). Elbows slightly bent, shoulders above wrists, abdominal muscles tense. From i.p. Push-ups are performed, walking on hands while rolling the ball under the hips.

Final part: stretching in static mode of muscle work.

Select the most effective exercises for people with diseases of cardio-vascular system in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32)

The most optimal physical activity For persons with respiratory diseases, aerobic exercises in the moderate power zone are recommended. The volume of this load should be 15-25 minutes, depending on the condition of the student. Exercises on cardio equipment, basic low-intensity aerobics, swimming and water aerobics can be used as remedies. During classes strength exercises It is recommended to use primarily the starting positions sitting and lying down, minimizing the vertical load. Under the influence of FU, BMD increases, more intense work is achieved without manifestations of ischemia, and the ability to perform a load for a longer time increases. Improved lipid profiles (lower total cholesterol and higher high-density lipoprotein cholesterol) that occur when FNA is combined with an appropriate diet (limiting dietary saturated fat)

Hypertension - aerobic strength exercise of low power, long-term, start working with the leg muscles, be sure to include breathing and relaxation exercises.

It is forbidden: inverted positions, straining, maximum weights, static exercises on the press

Hypotonic disease - actually power loads (Special attention - top part back).

It is forbidden: long-term cyclic loads, inverted positions, allow hyperventilation during breathing exercises

Varicose veins veins – load on calf muscles with large amplitude, stretching back surface thighs, between approaches - drainage position with raised legs, elastic bandaging.

It is forbidden: perform exercises in a standing position for a long time, static load on the lower leg muscles, eliminate the exercise “seated leg extension.”

Select the most effective exercises for people with diseases respiratory system in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32).

Complex breathing exercises, like any other, you need to start with a warm-up: walk around the room for 5-6 minutes, preferably barefoot on a carpet or heated floor. First, make several circles around the room on your toes, arms spread to the sides, then 2-3 circles on your heels, place your hands behind your head. And at the very end of the warm-up - at outside feet, hands on the belt. Breathing is free.

1 exercise

Stand straight, arms along your body, lowered down, legs together, toes slightly apart. Inhale to the count of 1-2-3 and raise your arms up, and exhale to the count of 1-2-3-4-5 while lowering your arms down. Then hold your breath for a count of 1-2-3-4, and then, if possible, increase this pause to 8. Repeat the exercise 2-10 times.

2 Exercise

This exercise is good for the lungs - increasing their volume. Stand straight, relax your knees a little and lean forward, reaching your arms towards your legs, while exhaling completely. Then slowly return back to the starting position and straighten up. Slowly inhale deeply and hold your breath for a few seconds. After this, raise your arms above your head while exhaling air and drawing in your stomach. Repeat the exercise 2-10 times depending on how you feel.

3 Exercise

This exercise is very useful for the bronchi - it relaxes and strengthens them well after an illness. Sit on a chair, put your hands on your knees, lean forward a little, but do not bend your back! Start breathing correctly: inhale through your nose on a count of 1-2, pause on a count of 1, exhale through your nose too - on 1-2-3-4, then pause again, but longer (1-2-3-4-5 -6). As you exhale, make the sound “mm-mm-mm-mm” with your mouth closed. Repeat the exercise 2-10 times depending on how you feel.

4. Exercise. Mixed breathing

There are 4 types of breathing: clavicular, thoracic, abdominal and mixed. The latter is the most correct, since with it all parts of the lungs work, and the body receives the maximum amount of oxygen. If you learn to breathe like this, then all diseases will recede. Therefore, now I will describe to you in detail how to carry it out correctly: calmly fill with air bottom part lungs, the stomach moves forward. Then the middle section begins to work, while the chest and ribs rise. The last part to turn on is the upper section - the collarbones rise, and at this time the stomach is pulled towards the spine. As you exhale, the stomach is drawn in even more, the diaphragm rises, and the chest and shoulders fall. After a full inhalation, pause. To begin with, 2-3 correct breaths will be enough, and after 3-4 weeks regular classes you will burn to bring them to 10-15. I also want to tell you that you can perform this exercise both standing and lying down - choose a position in which it is easier for you to control the correctness of the exercise. For example, I like to spend it lying on the floor, spreading a soft rug.

5. Exercise. Yogi cleansing breath

Inhale air through your nose, filling all sections of your lungs - lower, middle and upper, and hold your breath for several seconds. Purse your lips and, without puffing out your cheeks, exhale a little air loudly and forcefully. Then stop for a second and exhale the next breath with even more force. And so exhale air in portions until all the air is out of the lungs. Repeat the exercise 2-3 times. This exercise is the cleansing breathing of yogis, it is very useful, since it cleanses and strengthens the lungs, resulting in the healing of the entire body.

During the First World War armed forces The US commissioned Walter Camp to develop a set of exercises to maintain fighting shape, and he proposed the "daily dozen" - short, regular workouts that keep the body healthy and agile, but not exhausting.

Camp came up with this routine in part because existing exercises seemed too complicated and boring to him. Another reason was the already familiar idea that modern technologies are taking away from people the health and agility characteristic of our distant ancestors.

After the war, this set of exercises spread throughout the world. Brochures describing the “Daily Dozen” sold millions of copies, as did audio recordings with instructions. The Camp complex became known throughout the world.

What is the "daily dozen"

This is a simple workout that should be easy and fun. It develops flexibility, improves posture, muscle coordination And .

Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also improves cognitive functions, improving brain function.

The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who experience some tightness in their bodies and sit most of the day.

Daily Dozen Exercises

Exercise 1. Arm circles

Develops the muscles of the shoulders, back and chest, improves posture.

Stand straight, raise your arms straight to the sides at shoulder level, palms facing up.
Slowly draw small circles with your hands about 15 centimeters in diameter. Most of the movement comes from the shoulders, tension is felt in the back of them.
Perform five circles forward and five back.

Exercise 2. Bend over with hands behind head

Stretches the abdominal muscles, strengthens the back, improves posture.

Stand up straight, put your hands behind your head.
As you exhale, bend your body forward to 45 degrees, your neck in line with your back, and look at the floor in front of you.
With an inhalation, straighten up and raise your head.
Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
Stand up straight. The head remains raised.
Repeat 10 times.

Exercise 3. Raising your arms

Develops shoulder strength and strengthens the arch of the foot.

Stand up straight, raise your arms straight to the sides at shoulder level, palms facing down.
With an inhalation, rise onto your tiptoes and raise your arms up 45 degrees.
As you exhale, stand on your entire foot and lower your arms until they are parallel to the floor.
Repeat 10 times.

Exercise 4. Deep bend to the side

Develops shoulder and waist muscles, stimulates the liver and intestines.

Stand straight, raise your arms to the sides at shoulder level with your palms down - this is the starting position.
Raise your left hand up, lower your right hand down along the body.
Start tilting to the right from your hips, your right hand creeping along your leg to your knee, your left hand twisting around your head. At the extreme point, the left palm rests on or near the right ear.
Slowly straighten up, turning your arms to the starting position.
Perform a similar tilt in the other direction.
Repeat 10 times.

Exercise 5. Twisting

Lifts and expands chest. Stretches the abdominal muscles.

Stand up straight, inhale, bend your elbows, place your fists under your armpits.
As you continue to inhale, move your shoulders back, bend your chest slightly, expanding your chest, lift your head up and look at the ceiling.

Exhale, move your arms forward, then spread them to the sides.
While holding your breath, bend forward until parallel to the floor, move your arms back.

Straighten up and move your arms forward, and then spread them to the sides.
Repeat 10 times.

Exercise 6. Squat on toes

Strengthens the arch of the foot, calf and back muscles.

Stand straight, feet shoulder-width apart, raise your arms to the sides at shoulder level, turn your palms down.
Inhale and rise onto your toes.
As you continue to inhale, lower yourself into a squat.
As you exhale, rise up from the squat.
Continuing to exhale, lower yourself onto your full foot.
Repeat five times.

Exercise 7. Shoulder rotation

Strengthens shoulder muscles.

Stand straight, inhale and raise your shoulders.
As you continue to inhale, move your shoulders forward.
Exhale and lower your shoulders.
As you continue to exhale, move your shoulders back.
Repeat ten times.

Exercise 8. Arm swing

Develops the muscles of the shoulders and chest.

Stand up straight, cross your arms in front with your palms facing you.
Raise your arms in a circle crosswise (the right palm outlines the circle on the left side, the left palm on the right), with your palms facing outward at the top.

Lower your arms in a circle without crossing them (the right palm draws a circle on the right, and the left palm on the left).

Repeat five times.
Lower your arms, don't cross them. The palms are next to the hips.
Raise your arms in a circle, turning your palms outward.
Lower your arms crosswise, turning your palms towards you.
Repeat five times.

Exercise 9. Head tilts

Strengthens the neck muscles and improves control over them.

Stand up straight, tilt your head forward.
Tilt your head to the left.
Tilt your head back.
Tilt your head to the right.
Repeat five times.

Exercise 10. “Mill”

Develops flexibility of the back muscles.

Stand straight, feet shoulder-width apart, raise your arms straight to the sides at shoulder level.
Bend over, turning your body to the left and bending your right knee. The right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
Return to the starting position and repeat on the other side.
Perform five times in each direction.

Exercise 11. Body bends

Strengthens the back muscles, opens the chest and stretches the abdominal muscles.

Stand up straight, raise your arms above your head and interlace your fingers, turning your palms towards your head. The closer your hands are to your head, the more effective the exercise.
Gently lean forward. The movement is controlled, without jerking or extreme bending.
Lean to the right.
Lean back.
Lean to the left.
Do five bends in each direction.

Exercise 12. “Wings”

Strengthens the muscles of the back and shoulders, develops the diaphragm.

Stand straight, feet together, toes slightly turned outward, arms hanging freely along the body.
As you inhale, raise your arms straight in front of you.
Continuing to inhale, spread your arms to the sides.
As you finish inhaling, raise your arms above your head, palms facing forward.
As you exhale, bend over, place your arms behind your back and lift them up. The head is raised, the gaze is directed forward.
Return to the starting position and repeat the exercise nine more times.

Because the exercises don't cause fatigue and don't require much time, Camp recommended doing them at least once every day, and ideally three times: morning, afternoon and evening.

Camp also advised supplementing your workouts with ten hours of outdoor exercise per week (a little less than an hour and a half a day) to maintain health and longevity.