Those wishing to start with aerobics

There is an opinion that there is no single complex rhythmic gymnastics for all. And those that exist are designed for young and healthy people, prepared in some degree physically. Meanwhile, aerobics today was fond of all ages. In the proposed complex includes a simple physical exercises that are available for people of any age who are not contraindicated motor activity. To them, everyone can taste to choose vinyl or tape recordings with modern rhythmic melodies and prevalence of percussion instruments. The rate does not necessarily have to be fast. They especially do not be carried away the people after 45 years. You should start with 10-15-minute lessons, then gradually increase the duration is 30-40 minutes.
Correctly identify opportunities can learn yourself. For this purpose it is necessary to monitor the heart rate (HR). To determine your maximum heart rate, it is necessary from 220 (maximum heart rate at a well-trained Person) to take a number corresponding age. Then immediately after a session count the pulse for 10 seconds and multiply by 6. If the resulting number will make 70-85% of maximum heart rate, the classes can be continued. For example, if the age of 40 years, the maximum heart rate is 180 beats per minute. 70% of this amount will be 126 beats, and 85% 153 strike. This means that the load torque curves can range from to 153 126 beats per minute (recommendations MD Century Matt, "Soviet sport", June 15, 1984).
Getting started lessons, try to stick to first lower boundary curves and remember that these recommendations are given for the basic, the most intensive part of the session. In the preparatory and final phases of the heart rate should be much lower.
Each exercise of the complex is carried at first slow, then faster pace.
You: 4 first exercises to work slowly (preparatory stage), 6 later at a fast pace (the main stage). To complete the exercises 10-13 in a slow rhythm, fully relaxing exercises 14, 15.
The list of diseases that aerobics is contraindicated: moved myocardial infarction, eremicus-CA heart disease, cardiac and pulmonary insufficiency, hypertension, infectious diseases, chronic diseases in the acute stage, diseases of the muscular and bone systems.
1. I. p. - main hour. Rotate the torso to the right, his hands relaxed passively follow the trunk. The same left. Turns to run smoothly, one after another, the head to rotate in the direction of rotation.
2. I. p. - bend your arms to her shoulders. Lifting on his toes, pulling with the force of arms in hand, and one foot to put on a sock ago, the head to rotate in the direction set aside feet. To return to I. p. to do The same with the other leg. In I. p. shoulders to deploy, elbows pressed against the trunk.
*3. I. p. - feet together. Arms bent in front of chest. Proprietaria with the simultaneous extension of the arms forward and inclination of the head to the left shoulder. Straightening up, back in the I. p. do with alternate inclination of the head to the right and left shoulder.
* 4. I. p. - feet at shoulder width apart, hands up, legs bent. To perform hip motion in a circle to the left with the simultaneous movement of the hands in a circle to the right. Knees keep on the same level. The exercise first to one and then the other way.
5. I. p. - put his feet apart, left hand bend behind, right, raise up. Bending your right leg at the knee, tilted to the left. Straightening right leg and bending to the left, to lean to the right simultaneously to change the position of the hands.
6. I. p. - hands on his belt, feet together. To make the Mach left foot to the side, combining curved arms in front of you, pick them up and slam his hands. To return to I. p. The same to be done right leg.
7. I. p. hour: feet at shoulder width apart, hands on his belt. Movement belly: to involve in itself - to relax, I. p.
*8. I. p. - sitting on the floor, leaning back on straight hands. Bending the legs, pull up their hands to the body (grip the lower leg), straightening legs in I. p., tilt your head back, bend.
9. I. p. - sitting on the floor, bend your legs, bearing back on straight hands. Keeping socks feet from the floor, put his knees on the floor on the right and then the left of the body. To ensure that your knees, toes and the heels are held together.
10. I. p. - to lie face down, hands folded hands to rely on the floor, legs diluted in hand wider than shoulders. While straightening your hands, put the weight of a body on the left hand, rotate the torso to the right, the right hand take a side up. Supporting hand to straighten up, head to turn in the direction of the extended hand.
At difficulty in the exercise 10, it can be replaced by the following:
10A. I. p. on all fours. To do vigorous turning the torso to the right diverting the right hand side up. The same in the other direction.
11. I. p. - sit down, cross your legs, arms to take in hand. To describe the direct hands of a small circles in the air from front to back and from back then.
12. I. p. - standing with arms in hand. To touch the heel of the right foot of the left knee. Then, standing on the right foot. At difficulty can be touched by the heel below the knee.
13. I. p. - hands on his belt, left leg lift up ahead. Jump become the left foot on the right place, the right to raise ago. Jump to change the position of the feet.
*14. I. p. - standing, feet at shoulder width apart, arms in hand. Hand over hand up to cross them over his head. The reverse movement to return to I. p. Exercises to work at a slow pace, raising hands - breath, his head up, dropping in and out, head down.
15. I. p. - dilute your arms, hands free omitted. Relax, to bend the legs to proprietaria, hands relaxed throw down cross-legged in front of the torso. Then straighten his legs, and arms again diluted in hand. The tilt - exhalation, at straightening - breath.

*Exercises marked with an asterisk are taken from complex for beginners L. Bogdanova ("Soviet sport", June 15, 1984).