In the program “Ranok z with Ukraine” on TV channel “Ukraine” started heading “the rhythm of the sport with Marina Poroshenko.” Every morning the wife of the President shows the audience a simple but effective exercise, and proves that just a few minutes of sport a day can make us strong and healthy.
“We’ve been thinking about the General idea of healing the nation and settled on the idea of the morning program. No matter if you’re a student or a top Manager, physically healthy people or with disabilities — a few minutes of sport every day will benefit everyone,” explains Maryna Poroshenko.
The aim of the section is to improve the health of Ukrainians and to realize the dreams of athletes with disabilities. That is what prompted the President to keep a personal sports page in one of the most popular morning show. At the end of the project is scheduled flashmob in Facebook: each sports photos with the hashtag will be converted into the Charity Fund Poroshenko in money, and the Fund will purchase sports equipment for municipal establishment “Luhansk regional children and youth sports school for persons with disabilities” (city of Uzhgorod).
Activity 1: Warm-up
Any exercise starts with a warm-up, the aim of which is to stretch the muscles and prepare the nervous and cardiovascular system to the intense work.
Start with the neck: stand straight, body relaxed. Gently turn your head to the side. Now warm up the shoulders: raise them up and back and forth, doing rotational motion. Next — hands: doing the strokes back and forth, then bend at the elbows and again do move in circles, first to itself, then from itself. Do 8 repetitions. Now put your feet shoulder width apart, and your right hand to drop the belt. Left raise up and lean to the right, then change hand and do the slopes of the left. Do on 8 slopes. And last, stretch the hands forward, one leg aside and squat. Pruinosa and transfer weight from one foot to the other. Repeat 8 times.
EXERCISE 2: Chest and back
Start with exercises for development of chest muscles is the bench press the dumbbells. It can be done on the bench (at home — lined up stools). Tilt the bench at an angle of 15-35 degrees, take a dumbbell and lay down. Lean back on the bench, elbows bred in hand. Raise your forearms so the dumbbells are slightly above chest level. Breathe. Exhale, straighten arms and lift them up. On the inhale return arms to starting position. Repeat 8-10 times.
Now go to the exercises for the back: it is performed traction of dumbbells in the strap. Take up the dumbbell and the position occupied in the bar on straight arms. Keep body straight, look down. Alternately pull the dumbbells to your chest, elbow taps as before. Inhale in the starting position, exhale while lifting dumbbells. Repeat 10 times. This exercise will help to strengthen the muscles from the lumbar to the shoulder blades and strengthen the muscle corset.
EXERCISE 3: Hands
Let’s start with the exercises with dumbbells: take dumbbells (you can start with 2 kg) and start alternately bend the arm at the elbow: exhale — bend, breathing — straighten. This should be done slowly: the only way is the maximum load on the muscles of the biceps. You can start with 8-12 repetitions.
Next — exercise the triceps, which often accumulate fat. Stand with legs shoulder width apart. Take a dumbbell with both hands and raised it over his head. Bending hands, start the dumbbell behind your head (elbows pointed toward the ceiling, forearms perpendicular to the floor). It is important to keep hands close to the head. Repeat the exercise 10-12 times. Bend — inhale, straighten — out.
Also for triceps you can do reverse push-UPS.
Starting position: with your back to the bench, resting her hands on width of shoulders. The legs can be kept straight (so exercise is harder to perform) or bend at the knees (easier version). Inhaling, slowly lower the body and bend your elbows up until forearms are parallel to the floor. Hand in hand, don’t dissolve! Using the power of triceps, straighten arms and raise body to the starting position. Descend slowly, pushed himself up hard and fast. The back should be straight. Performed for 10-15 repetitions.
EXERCISE 4: Press
I. p.: let’s Start to swing the top press with twisting. Lie on the floor, bend the knees at a 90 degree angle. Hands behind head, elbows bred in hand. The force of the abdominal muscles raise the shoulders from the floor to the pelvis, with the top point slowly return to the starting position. Do 10-15 repetitions.
The next exercise is leg lifts.
Starting position: on back, lower back pressed to the floor, arms stretched along the body or behind the head. Brought together legs raised to an angle of 45-60 degrees, hold in raised position for 1-2 seconds and slowly lower to the floor. There are two variant of the technique of this exercise: in the first drop the legs so that the heels touched the floor, and the second to keep the legs at a height of 1-2 inches from the floor. This is the most effective option of exercise, because the press in suspense all the time. Do 10-12 repetitions.
EXERCISE 5: Plank
The plank — this exercise aimed to build a strong muscle corset and a strong character.
Starting position: on the floor, focus on your elbows and toes. Stand with legs hip distance apart, keeping them straight and tight. Hands put on his forearm at shoulder width apart, body straight. If performed correctly, planks, it is important not to slouch and not to stoop, to prevent sagging or protrusion of the buttocks. Stand in this position from 30 seconds to 2 minutes depending on your fitness level. Hold your breath impossible!
You can do the side bar. It runs on the same principle, but the body is deployed to the side and focus on moving one hand. The exercise is performed on each hand in turn. The requirements are the same: a straight line of the body, breathing smooth.