12 simple exercises every day

The complex of exercises from the father of American Football Walter Camp takes only 8 minutes, to help strengthen the body, increase flexibility and maintain health.

During the First World War, US forces assigned to the Walter Camp to develop a set of exercises to maintain combat shape, and he proposed a "daily dozen" - short, regular exercise, which keeps the body healthy and agile, but not exhausting.

Camp came up with this complex, partly because the existing exercises kalisteniki it seemed too complicated and boring. Another reason was the familiar idea that modern technology is taken from health and agility characteristic of our ancestors.

After the war, this set of exercises spread throughout the world. Brochures describing the "daily dozen" diverged millions of copies, as well as record the instructions. Camp complex became known all over the world.

What is the "Daily Dozen"

This simple exercise, to be carried out easily and with pleasure. It develops flexibility, improves posture, muscle coordination and sense of balance.

Camp argued that exercise a positive impact on the internal organs, especially the intestines, as well as pumped cognitive function, improve brain function.

"Daily Dozen" is suitable for any adult, but it is especially useful for people of middle age, who note a certain stiffness in the body and sit most of the day.

Exercise "daily dozen"

Exercise 1. Followed hands

Develops the muscles of the shoulder, back and chest, and improves posture.

• Stand up straight, lift the arms straight to the side to shoulder height, palms facing up.
• Slowly his hands describe small circles with a diameter of about 15 centimeters. Mainly comes from motion of the arms, the tension felt in their rear part.
• Perform five laps ahead and five years ago.

Exercise 2. The slopes with his hands behind his head

It stretches the abdominal muscles, strengthens the back and improves posture.

• Stand up straight, get your hands behind your head.
• On exhalation tip housing forward to 45 degrees, the neck is aligned with a back view of a direct floor ahead.
• With breath straighten up, raise your head.
• Slightly arch your back to feel the tension of the abdominal muscles. A look at the ceiling.
• Straighten. The head remains elevated.
• Repeat 10 times.

Exercise 3. Lifting arms

It develops strength shoulders and strengthens the arch of the foot.

• Stand up straight, lift the arms straight to the side to shoulder height, palms facing down.
• With inhalation go up on tiptoes, arms lift up to 45 degrees.
• With an exhalation, stand on the foot as a whole, lower your arms parallel to the floor.
• Repeat 10 times.

Exercise 4. A deep inclination towards

It develops the muscles of the shoulders and waist, stimulates the liver and intestines.

• Stand up straight, put your hands up to the sides at shoulder height, palms down - it's original position.
• Left arm lift up, right down along the lower body.
• Start by tilting to the right thigh, right hand crawls along the leg to the knee, the left is twisted around the head. At the extreme end of the left hand is on the right ear, or near it.
• Slowly straightens up, turning his hands to the starting position.
• Take a similar inclination in the opposite direction.
• Repeat 10 times.

Exercise 5. curling

Raises and expands the chest. It stretches the abdominal muscles.

• Stand up straight, with an inhalation, bend your elbows, fists put under the arms.
• Continuing a breath, pull your shoulders back, a little rotten in the thoracic region, expanding the chest, lift your head up and point at the ceiling.

• On exhalation hands move forward, then spread to the sides.
• Breath-hold lean forward to parallel with the floor, his hands pull back.

• Straighten and move the hands forward and then moving them apart.
• Repeat 10 times.

Exercise 6. Squatting on toes

Strengthens the arch of the foot, leg and back muscles.

• Stand with your feet shoulder-width apart, lift arms to the sides at shoulder level, turn palms down.
• With inhalation go up on tiptoes.
• Continuing breath, fall in the squat.
• On the exhale, rise from the squat.
• Continuing the exhalation, descend on the full foot.
• Repeat five times.

Exercise 7. The rotation of the shoulders

Strengthens shoulder muscles.

• Stand up straight, with an inhalation, lift your shoulders.
• Continuing to inhale, apply his shoulders forward.
• With an exhalation, lower the shoulders.
• Continuing to exhale, pull your shoulders back.
• Repeat ten times.

Exercise 8. reversal of hands

Develops the muscles of the shoulders and chest.

• Stand up straight, cross your arms in front of his hands to himself.
• Raise your hands in a circle diagonally (right hand outlines the left side, the left - right), turn the palms outwards at the top.

• Dip your hands in a circle, not crossing over them (right hand draws a circle on the right and the left - on the left).

• Repeat five times.
• Dip your hands, do not cross them. The palms are located next to the hips.
• A circle raise your hands up, turning palms outward.
• Dip your hands crosswise, turning his hands to himself.
• Repeat five times.

Exercise 9. head tilted

Strengthens the neck muscles, improves control over them.

• Stand up straight, tilt your head forward.
• Tilt your head to the left.
• Tilt the head back.
• Tilt your head to the right.
• Repeat five times.

Exercise 10. "Mill"

Develops flexibility of the back muscles.

• Stand with your feet shoulder width apart, arms straight, lift the sides at shoulder level.
• Bend, turning the body to the left and bending the right knee. The right hand touches the floor between legs, the left stretched upwards. The head is turned to the ceiling, the look is directed to the left hand.
• Return to starting position and repeat to the other side.
• Perform five times in each direction.

Exercise 11. body tilts

It strengthens the back muscles, opens the chest and stretches the abdominal muscles.

• Stand up straight, lift the arms above the head and weave your fingers into the lock, turn the palm to the head. The closer the hands to the head, the more effective the exercise.
• Gently lean forward. Controlled movement, without jerks and extreme slopes.
• Lean to the right.
• Lean back.
• Lean to the left.
• Make five slopes in every direction.

Exercise 12. "Wings"

Strengthens the muscles of the back and shoulders, develops iris.

• Stand with your feet together, toes slightly turned outwards, arms hanging loosely along the body.
• On the inhale, lift arms straight in front of him.
• Continuing breath, you open your arms to the side.
• Ending breath, raise your arms above your head, palms facing forward.
• On the exhale, make a slope rewound hands behind his back and lift. Head up, eyes directed forward.
• Return to starting position and repeat nine more times.

Because exercise does not cause fatigue and do not require a lot of time, Camp recommended to perform them every day at least once, and ideally - three times: in the morning, afternoon and evening.

Camp also advised to supplement training with ten hours of walking in the fresh air per week (a little less than one and a half hours per day) to maintain the health and longevity.