First, make exercise in warm neck. To do this, gently tilt your head to the left and turn right, forward and backward. Next, make circular movements of the head (25 laps). Do not rush and do not strain.
Raise your hands to the sides so that the forearm parallel to the floor turned out. In this position, make a circular motion with the hands from the elbow. Initially, in the direction away from you, then - to yourself. A total of 30 times.
Make torso turns left and right. When tilting the one hand hold on the belt, and the other drag in the direction of inclination. Back and legs remain straight. This is an exercise in stretching back muscles need to do 20 times.
Exercise on stretching the spine. Stand with your feet shoulder-width apart, arms lift up and carefully pull the spine.
Also pull straight arms, but not up and forward. Body leaning forward so that it is parallel to the floor. Each call lasts about 15 seconds.
Make kicks, first one foot, then the other. Load test external thigh muscles and calf muscles. Must be made on 20 swings to the side, back and forth with each foot.
Shake abs. Hands hold for the head and drag alternately left elbow to right knee, and then vice versa. Keep your back straight and pull the socks on. Perform 10 lifts each leg.
Lying on his stomach, lift up the hands stretched forward and straight legs. This exercise, do 20 times.
Pull the rear leg muscles and back. Sitting on the floor, lean forward and stretch your hands to toes. Legs and back straight. The voltage at 20 seconds.
To train the inner muscles of the thigh and groin muscles sit on the floor, feet wider than shoulder width, toes, pull over, and hands - forward, back straight. Voltage 20 seconds. In the same position, try to put the body on one leg and then the other. 20 seconds for each leg.
Now go to workout legs. To do this, lie on your side with one hand under his head, and the second a little lean on the floor in front of you for balance. Do foot moves upward at an angle of 90 °. Keep leg straight, toe stretch.
During charging, do not overreach. The main goal - warm joints and stretching muscles.