Strengthening exercises. Bend one leg at the hip and knee. On the other leg, pull the foot towards you, tighten the knee and raise the stretched leg a little off the ground. Hold for six seconds. Do it six times. Every next day, the number of repetitions increases by 2, up to 12. After that, a load of 0.5 kg is taken and the number of repetitions returns to six.
Next exercise: Bend one leg at the hip and knee. On the extended leg, pull the foot towards you. Lift it a little off the base, spread it to the side and bring it back. Do it six times. Every next day, increase the number of repetitions by 2, up to 12. After that, take a load of 0.5 kg, and return the number of repetitions to six.
Bend both legs at the knees and hips. Raise them at a right angle to see your toes. Hold for six seconds. Do it six times. Do two more every next day, up to 12. Then take a weight of 0.5 kg and return the number of repetitions to six.
Next exercise: Bend the lower leg at the hip and knee. Extend the upper leg, pull the foot towards you, tighten the knee, raise the leg to the height of the hip and pull it back a little. Hold for six seconds. Do it six times. Repeat the same with the other leg. Do two more repetitions every day, up to 12. After that, take a weight of 0.5 kg and return the number of repetitions to six.
Next exercise: Bend one leg and then the other at the knee up to 45°. Hold for 6 seconds. Repeat the exercise six times. Every next day, increase the number of repetitions by two, up to 12. After that, take a weight of 0.5 kg and return the number of repetitions to six.
Next exercise: Turn your head to one side, and lift the opposite leg from the side to which the head is turned, springing from the hip. Hold for six seconds. Repeat the exercise six times. Then turn your head to the other side and do the same with the other leg. Every day, increase the number of repetitions by two, up to 12. After that, take a weight of 0.5 kg and return the number of repetitions to six.
Next exercise: Hands are next to the body. Gather the shoulder blades, raise the arms and raise the trunk. Hold for six seconds. Repeat the exercise six times.
Next exercise: Stand on your toes, hold for six seconds, then on your heels for six seconds. Repeat the exercise six times.
Next exercise: Standing position next to the ladder. Lower into a half-squat. Hold for six seconds. Do it six times.
Next exercise: Back against the wall. Make a fist. Raise your shoulder and raise your arm to shoulder height, shoulder width apart. Hold for six seconds. Do it twice with one hand, then twice with the other hand and that's one series. Do three sets. Take a weight of 0.5 kg and repeat the same.
