the floor with the foot touching the floor. Hands alternately perform swings forward.

Movement down - legs apart, up - legs together. Starting position - standing on the center of the platform, turning along the step. Step right down to the right, and left step down to the left. Then raise the right leg up to the platform, and put the left leg to the right. All movements are recommended to be repeated at least 4-8 times each. Then repeat the whole bunch. The recommended tempo of music is 118-122 bpm.

Stretching is a system of exercises, developing muscle flexibility and elasticity. Performing them regularly will help muscles recover faster after exertion and prevent painful sprains. The joints become more mobile, the muscles receive more oxygen and relax. Stretching usually begins and ends many fitness workouts.

The very word "stretching" (sipping, stretching) speaks of the nature of the exercises: during their execution, the muscles of individual parts of the body are stretched, remain in this state for a few seconds, and then return to normal.

Stretching is not suitable for enhancing blood circulation, all movements are too slow, but stretching has its advantages:

due to the stretching of the muscles, more blood flows to them, they relax and become elastic;

joints acquire greater mobility, resulting in increased flexibility, which is good for any sport;

concentrated, deep breathing has a beneficial effect on the brain, especially after a busy day;

the alternation of load and relaxation makes stretching an ideal complex that can be used to start and end workouts: as a warm-up, it warms up the muscles and muscle tissue is less prone to sprains; After a workout, stretching helps to restore the heart rate that increases during exercise.

The most important rule when doing stretching is better to stretch less than too much! Only slight tension should occur in the stretched muscles. If the muscle is overstressed, then the opposite effect may occur: instead of relaxing, it will contract reflexively.

Each stretch pose should be held for 10-30 seconds, in any case long enough for even slight tension to disappear. If it doesn't, then the stretch was too strong and needs to be loosened to get the feel you want.

Breathe slowly, deeply and evenly, you can not hold your breath. Begin each new stretch with an inhalation. Only when bending should always exhale first.

While stretching, keep a stable position, otherwise the muscles will tense up, and in this state they are inelastic. If the stretch is not enough, you should continue moving. During each exercise, focus on the part of the body that you are stretching - this way you will be faster. Feel if your muscles are tense enough. To do this, you can vary the exercises, for example, slightly change the angle of the stretch.

Exercises:

1. Stand straight, legs slightly apart and slightly bent at the knees. First, raise one hand up and reach for an imaginary object. Then the hand is freely "dropped" down. Do the same with the other hand. The head is slightly thrown back.

2. Sit down, spread your legs, palms on the back of your head. Tilt the upper body forward, slowly stretch to the right knee. Slowly return to the starting position, then stretch to the left knee.

3. Get on all fours, straighten your arms. Then stretch the right arm forward and the left leg back to a horizontal position and stretch well. Repeat with left arm and right leg.

4. Lie on your back, spread your arms, legs as straight as possible. Slowly raise your right leg to a right angle, stretch it out, and then lower it to the left, touching the floor. Turn your head to the right. Performing the movements in reverse order, return to the starting position. Repeat with the left leg.

5. Stretch like a cat! Get back on all fours. Sit on your heels, "drop" your head between your hands, round your back. Then straighten your torso, tearing your arms off the floor, and stretch your head up.

6. Lie on your back, raise straight closed legs, slowly bring them over your head and touch the floor with your feet. If you manage to stay in this position for a while so that easy and natural breathing is restored, then you can do the exercise only once. Try holding the pose for 1 minute. Then sit down and stretch very slowly.

Fitball is aerobics with the use of special gymnastic balls with a diameter of 55 to 70 cm. The use of balls brings a certain game moment to the lesson, and also creates a unique emotional lift. In addition, the fitball is an effective simulator for a variety of problem areas.

This is a new form of exercise with a new distribution of impact load accents: on the one hand, its almost complete absence on the lower extremities, and on the other hand, an increase in the role of the back muscles in maintaining balance on the spherical surface of the ball.

Fitball classes provide a unique opportunity to influence the muscles of the back and spine, the vestibular apparatus, and coordination of movements. This allows children with spinal problems and overweight feel comfortable enough when doing fitball.

The main function of the fitball is to unload the joints when necessary. Fitballs are used in various sizes, depending on the height of those involved.

Fitball - sparing, but effective aerobics.

Exercises:

Twisting with the ball

Twisting on a fitness ball

"Bridge" on fitball

Leg abduction with support on the ball

Stretching

Twisting with the ball. Lie on your back with knees bent, feet flat on the floor. Holding the ball with both hands, take it behind your head, do not straighten your elbows to the end. Tighten your abs and relax your buttocks while maintaining the natural curve of your spine. Приподнимите верхнюю часть корпуса together с руками. Stretch your chest to your hips, lifting your shoulder blades off the floor. Hold for a couple of seconds at the top, then slowly return to the starting position.