Complex exercise for women by the Japanese healer Katsudzo Nishi. These exercises are easy to implement and useful for women at any age. They form a perfect line of the female body - tighten saggy muscles, remove excess fat and help create a beautiful figure. Such exercises not only improves the female form, it strengthens the joints, keeping them flexible and prevents salt deposits.
To perform this complex, you will need only 15 minutes a day of free time. Choose for yourself the appropriate time during the day to hurry. The main thing - not to delay the exercise late in the evening so as not to disrupt your circadian rhythm. Always accompany movement pleasant emotions and motivation, while the benefits of these exercises will be more.
Wear loose clothing so that it does not hinder your movements. Wash your face with cold water and bows. Place the mat on the floor and get to the first exercise.
7 exercises for women from Katsudzo Nishi.
1. Lie on your back and relax. Imagine yourself on a green meadow with blossoming gentle sunshine. Raskinte hand in hand. Legs connect together and bend the knees. Pull your knees to your chest. Take a deep breath and turn your knees to the right until it touches the floor with them. Turn left and head slowly. His left cheek should touch the floor, and the arms and shoulders remain motionless. Return to starting position and again take a deep breath. But now my knees turn to the left until it touches the floor, turn right and head. Right cheek should touch the floor. Breathe out. Exercise over. On the first day perform this exercise no more than 4 - 5 times. In the following days, increase the number of repetitions to 25 times.
2. Lie on your back, arms along the body, place the palms down. Legs set at a distance of 30 cm and bend at the knees. Feet rest against the floor. Take a deep breath and pull your abdominal muscles. Relying only on the shoulder, buttocks lift with your back up. Freeze in this position for a few seconds. Exhaling, slowly lower to the starting position. Relax. Perform this exercise 5 times.
3.Lyagte on his stomach and one cheek hug the floor. Hands free place along the body, palms down. The legs are separated by a distance of 15 cm and tighten the muscles of the buttocks. Pull the toes and lift one leg 15 cm above the floor. Leave the other leg fixed on the floor. Freeze for a moment and then lower your leg to the floor. Do this exercise for each leg 50 times.
4. Lie on your stomach. Hands bend your elbows, lift your head and shoulders. Place the palms on the floor at shoulder width. Lift the two legs at the same time to a height of 15 cm, and so linger for a few moments. Keep alternating kicks down - up, simulating swimming. Each leg make 25 - 50 strides.
5. Get on all fours, with its hands and feet shoulder width apart. Straighten the right leg and lift it to a height of 30 cm from the floor. Do 25 swings right foot down - up. Return to starting position. Straighten your left leg and make it 25 consecutive strides.
6. Get on all fours. Hands and feet shoulder-width position. Head dropped down, and lift up your pelvis. Pull your right knee forward so to touch his forehead. Then straighten the leg, pulling it to the ceiling and at the same time raise your head. Repeat with right leg 10 times in a row and go to the left leg swings.
7. Get on your knees, keeping the torso upright. Hands along the lower body. Keeping straight posture, lean back and Freeze for a few moments. Return to starting position. Exercise repeat 5 times.
After completing this exercise program slowly walk around the room until then, until the breath calms down and returns to normal. During a walk to think about - something pleasant - the beauty of the flowers or the gentle waves lapping the shore.
And that the effect of exercise was more, it does not take water treatments or perform chores around the house, related to water, for at least two hours.