A series for women, consisting of 5 short complexes. The series will be useful primarily for girls who are recovering from childbirth, but it will also be relevant for all women for self-practice at home. Series - means that this is not a course designed for a certain period and is detailed according to the execution schedule, but a set of short training sets from which you can independently combine full-fledged long workouts, or perform short sets throughout the day if long-term practice is not possible.
The program consists of:
joint gymnastics, which prepares the body for more complex loads, developing a healthy and mobile body (should be performed as a warm-up before practice).
exercises to stabilize the pelvic bones and strengthen the muscles of the perineum, which normalize blood circulation in the pelvic organs, preventing the lowering and overstretching of the internal organs.
three sequences of easy, medium and hard difficulty levels that will help you gradually increase the load as needed.
So, during the day, you can practice both short self-sufficient sets, and if you have time, make up a full-fledged workout from them by combining sequences with articular gymnastics and other exercises.
The series consists of the following complexes:
Joint gymnastics
Exercises to stabilize the pelvis and internal organs
Light level complex
Intermediate level complex (you can see the level of exercises in the screenshots)
High-level complex (you can see the level of exercises in the screenshots)
Комплекс на 20 минут для освоивших предыдущие 2 комплекса. Хорошая нагрузка на все группы мышц, конечно же, с фокусировкой на проблемные зоны женщин после родов.
Ukrainian
russian
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A series of lessonsInformative
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