How you can lose 3 kilos a week. Simple moves which helps you to lose 3 kilos a week!

Exercise is a great way to get energized in the morning. But if you don’t have time for a full workout, there are still some specially selected exercises you can do to wake up your body and get pumped for the day. Called magical, this training routine includes yoga poses and elements of Qigong practice that will help you to both awaken your body in the morning and get healthier.

Before starting the exercises, it’s vital to ventilate your room and warm up your muscles. The next thing you should do is just follow the instructions.

1. Post with ropes

What it is meant for? Relaxation of hands and shoulder girdle.

How is it done? Imagine that your body is a post and your hands are the ropes tied to it. If someone turns the post sharply, the ropes will wiggle from side to side. This is what you should do. Stand with your feet shoulder-width apart, relax your hands completely and start rotating your body around the axis of your spine with full weight transfer, gradually increasing exercise intensity.

Duration. Do this exercise for as long as you feel comfortable, but be sure to count the number of breathing cycles (inhale-exhale). Remember, they should be divisible by six. For example, 6, 12, 18, 36 etc.

2. Heron

What it is meant for? Developing agility, balance and coordination and improving blood flow in the legs.

How is it done? Stand on the left leg, lift the right leg so that the thigh is parallel to the ground or even higher. Or you can just bring your leg up as high as you can. Pull your toes towards you. Pull the right arm forward but don’t straighten it fully. Keep the left arm down. The palms should be rounded and relaxed as if holding two balls. Then close your eyes and try to keep your balance. Finally, get up on your toes. Repeat 3-5 times.

Duration. Do this exercise for as long as you feel comfortable, but no less than 10 seconds.

3. Roll

What it is meant for? Strengthening your spine, improving spinal cord blood flow, relieving stress and fatigue.

How is it done? Sit on the floor. Pull your legs towards yourself, clasping them with both hands. Round your back as much as possible. Lean backwards, roll on your back and return to the starting position.

Duration. Do this exercise for several breathing cycles, but not less than 12 times.

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