12 simple exercises for every day

12 simple exercises for every day

12 simple exercises for every day

The set of exercises from the father of American football, Walter Camp, will take only 8 minutes to help strengthen the body, increase flexibility and maintain health.
During World War I, US forces commissioned Walter Camp to develop a set of exercises to keep fit, and he suggested the “daily dozen” – short regular workouts that keep the body healthy and deft but not exhausting.
Camp invented this complex in part because the existing exercises by calistienics seemed to him too complicated and boring. Another reason was already familiar to us the idea that modern technology takes away from people the health and dexterity characteristic of our distant ancestors.
After the war, this set of exercises spread throughout the world. Brochures describing the “daily dozen” were distributed in millions of copies, as well as audio recordings with instructions. The Camp complex has become known worldwide.

What is the “daily dozen”

This is a simple training session that should be easy and fun. It develops flexibility, improves posture, muscle coordination and a sense of balance .
Camp argued that the exercises have a positive effect on the work of the internal organs, in particular the intestines, and also pump cognitive functions, improving brain function.
The “daily dozen” is suitable for any adult, but is especially useful for middle-aged people who notice some tightness in the body and sit most of the day.

Exercises “daily dozen”

Exercise 1. Circles hands

Develops the muscles of the shoulders, back and chest, improves posture.
  • Stand up straight, raise your arms straight to shoulder level, palms look up.
  • Slowly describe small circles with a diameter of about 15 centimeters. Basically, the movement comes from the shoulders, the tension is felt in their back.
  • Perform five laps forward and five laps.

Exercise 2. Incline with arms behind head

Stretches the abdominal muscles, strengthens the back, improves posture.
  • Stand straight and put your hands behind the head.
  • With an exhalation, tilt the body forward to 45 degrees, the neck is in line with your back, look forward to the floor in front of you.
  • Straighten with a breath, raise your head.
  • Slightly bend back to feel the stretching of the abdominal muscles. The look is directed to the ceiling.
  • Straighten up. The head remains raised.
  • Repeat 10 times.

Exercise 3. Raising arms

Develops the strength of the shoulders, strengthens the arch of the foot.
  • Stand up straight, raise your arms straight to the shoulder level, palms pointing down.
  • With a breath, get up on your toes, raise your hands up 45 degrees.
  • With the exhale, stand on the foot entirely, lower your arms to the parallel with the floor.
  • Repeat 10 times.

Exercise 4. Deep tilt to the side

Develops the muscles of the shoulders and waist, stimulates the liver and intestines.
  • Stand up straight, raise your arms to the sides of your shoulders, palms down – this is the starting position.
  • Lift your left hand up, lower your right down along the body.
  • Begin to tilt to the right of the hips, the right hand crawls along the leg to the knee, the left one twists around the head. At the extreme point, the left palm lies on or near the right ear.
  • Straighten slowly, turning your arms to the starting position.
  • Make a similar tilt to the other side.
  • Repeat 10 times.

Exercise 5. Twisting

Raises and expands the chest. Stretches the abdominal muscles.
  • Stand straight, with a breath, bend your elbows, put your fists under your arms.
  • While continuing to inhale, move your shoulders back, slightly arch in the chest section, expanding the rib cage, lift your head up and direct your eyes to the ceiling.
  • Exhale, move your hands forward, then spread to the sides.
  • When holding your breath, bend forward to parallel with the floor, arms back.
  • Straighten up and move your arms forward, then spread them apart.
  • Repeat 10 times.
  • Exercise 6. Squatting on socks

    Strengthens the arch of the foot, leg muscles and back.
    • Stand up straight, feet shoulder-width apart, arms raised to the sides to shoulder level, open with palms down.
    • With a breath, get up on the socks.
    • Continuing inhale, lower yourself into a squat.
    • On the exhale, rise from the squat.
    • Continuing to exhale, descend to the full foot.
    • Repeat five times.

    Exercise 7. Rotation shoulders

    Strengthens the muscles of the shoulders.
    • Stand up straight, lift your shoulders with a breath.
    • Continuing inhale, move your shoulders forward.
    • With the exhale, lower the shoulders.
    • While exhaling, move your shoulders back.
    • Repeat ten times.

    Exercise 8. Turning hands

    Develops the muscles of the shoulders and chest.
    • Stand straight, arms crossed in front of your palms.
    • Raise your hands in a circle crosswise (the right palm forms a circle on the left side, the left palm – on the right), at the top, turn your palms outwards.
    • Dip your hands in a circle without crossing them (the right palm draws a circle on the right and the left palm on the left).
    • Repeat five times.
    • Lower your arms, do not cross them. The palms are near the hips.
    • In a circle, raise your hands up, palms turned outwards.
    • Keep your arms crossed, turning your palms toward you.
    • Repeat five times.
    • Exercise 9. Head slopes

      Strengthens neck muscles, improves control over them.
      • Stand straight, tilt your head forward.
      • Tilt your head to the left.
      • Throw back your head.
      • Tilt your head to the right.
      • Repeat five times.

      Exercise 10. “Mill”

      Develops flexibility of the back muscles.
      • Stand straight, feet shoulder-width apart, straight arms raised to the sides to shoulder level.
      • Bend over, turning the body to the left and bending the right knee. The right hand touches the floor between the legs, the left one is extended to the top. The head is turned to the ceiling, the look is directed to the left hand.
      • Return to the starting position and repeat in the other direction.
      • Perform five times in each direction.

      Exercise 11. The slopes of the body

      Strengthens the back muscles, opens the chest and stretches the abdominal muscles.
      • Stand straight, raise your hands above your head and twist your fingers into the lock, turning your palms to your head. The closer the hands are to the head, the more effective the exercise.
      • Gently lean forward. The movement is controlled, without jerks and extreme inclinations.
      • Lean to the right.
      • Lean back.
      • Lean to the left.
      • Make five bends in each direction.

      Exercise 12. “Wings”

      Strengthens the muscles of the back and shoulders, develops the diaphragm.
      • Stand with your legs together, your socks slightly outward, your arms hanging loosely along your body.
      • While inhaling, raise your straight arms in front of you.
      • Continuing inhale, move your arms apart.
      • Finishing inhale, raise your arms above your head, palms facing forward.
      • On the exhale, do the tilt, turn your hands behind your back and lift. Head up, look forward.
      • Return to the starting position and repeat the exercise nine more times.
      Since the exercises do not cause fatigue and do not require much time, Camp recommended doing them every day at least once, and ideally three times: in the morning, in the afternoon and in the evening.
      Camp also advised supplementing training with ten hours of outdoor exercise a week (a little less than an hour and a half a day) in order to maintain health and longevity.

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