To your calves have been tightened, the foot does not tuck and shapely legs looked to varicose veins did not threaten you with their unpleasant signals, make it a habit to perform the following set of loads.
Before you begin to exercise, stretch, relax, prepare the muscles to work. You should be comfortable clothing, and it is desirable to find employment for at least a small space where you will not disturb anyone.
Spread the mat and start charging. From a seated position pull the arms back and lean on them. Bent knees to lift the chest, straighten them and fix on several accounts. The higher you while you pull the socks, the load will be stronger. But do not rush: flexibility develops gradually, and your feet will take time to do the exercise slowly getting better and better. Return to starting position. This task must be repeated 10-15 times.
Squatting, rising on his toes and arms out to the side. Find a balance begins to turn his feet to the left, then right, left, and right again. Repeat the process 10-15 times.
Staying in the same position, fall on the whole foot, put his hands on the floor. At the same time straighten the arms and legs, pull back up (feet and hands are pressed to the floor), taking a deep breath. On the exhale, return to the starting position.
The following exercise is performed from a position in her lap with her hands outstretched follow tilted back (exhale) and forward (inspiration). Both described the exercises also require 10-15 repetitions.
Take a small magazine or any other object on which you can put your toes: the thickness of the object to be about eight inches. From a standing position (hands on the belt) rise on tiptoe and falls. As the flexibility of muscles, gradually start to do the exercises while standing on one leg.
Lie on the mat. Try to simultaneously raise the legs and torso as possible while at the same time the back should be pressed against the floor. Slowly lower and repeat the procedure. Like its predecessors, this task is performed 10 to 15 times.
The last exercise is enough to do 6-10 times. Roll over on your stomach, get your hands back. Raise your legs and begins to describe their circular motion, dropping left and right.