An antiseptic solution for wood protects the surface of boards, beams and other wooden products from the effects of fungi, algae, bacteria and insects. It is necessary to destroy and scare away these living organisms regularly, because through their activity they accelerate the process of destruction of the material, rendering the product unusable. There are many antiseptics that differ in action and composition.

How biological factors destroy wood structure

The main harmful effect of fungi on wood is that this type organisms grows into all tissues, forming a mycelium. They can settle in a tree trunk in the forest, reaching the surface in the form of spores, at the site of a cut or during operation finished products from natural material. Fungal infections actively spread in warm, wet conditions with no air exchange. The most favorable temperature for the development of organisms is up to 20 °C, and humidity is about 75%. Algae require similar conditions to infect a tree, but they do not penetrate the trunk. The listed organisms feed on wood, reducing its density and strength.

Bacteria settle on the tree in limited space, because they cannot actively move along the trunk. With their vital activity they cause decay processes. Bacteria reproduce only in conditions high humidity. Many insects, like microorganisms, destroy wood by feeding on it or living in the trunk. Of the pests in this group, the most dangerous are furniture grinders, termites, woodcutters, and bark beetles.

Types of antiseptics - understand the classification

There are industrial and homemade impregnation compositions. You can make it yourself using oil, organic matter and water. It is better to select the composition depending on the type of material. It is preferable that wood impregnation, mixed with your own hands, contains natural environmental components. Such means will not harm the material.

The primer composition is intended for pre-treatment of the wood surface in order to reduce the consumption of antiseptic solution, varnish or paint. In addition, such impregnation levels the wood and ensures better application of subsequent layers. Many primers prevent water from penetrating the material. In order to paint wooden products, surfaces are impregnated with colored liquids. Stain gives wood color of varying intensity, depending on the number of layers, and in addition, emphasizes the texture of the material.

Multifunctional solutions work in several directions:

1. 1. protect wood from high temperatures;
2. 2. prevent the destructive effects of biological factors.

Compositions based on organic solvents take a long time to dry - two to three days. Water-based antiseptics, made by hand or purchased ready-made, are easier to apply to wood, and the treated surfaces dry much faster - in a matter of hours.

Features of the use of compositions and selection of tools

We recommend applying the impregnation composition to a sanded wood surface that has been cleaned of debris and dirt. The air temperature during operation must be at least 5 °C, and relative humidity– up to 80%. When treating the surface, follow the rules fire safety, because flammable materials are used to compose the mixture. In addition, you need to wear a respirator due to the fact that some substances evaporate. If there is a high level of air humidity in the room, and moisture condenses on the walls (in saunas, bathrooms), then we recommend carrying out antiseptic impregnation of wooden surfaces two to three times during the year.

Designed for treating bath rooms special compounds, forming a thick, durable film on the wood surface for protection. If the treatment is carried out efficiently, using such a product, then subsequent impregnation is allowed to be carried out after 3-4 years. When re-impregnating the wood, the previous layer of antiseptic must be thoroughly cleaned and sanded. After applying a solution containing oil or having water base, apply glazing compound. He will provide additional protection from pests and will give decorative look wood surface.

To work you will need the following tools:

• nitro thinner;
• brush;
• brass brush;
• 3. paint sprayer;
• roller;

Biocides for wood - how to use at home?

Quantity natural remedies for processing is constantly increasing. Their composition may differ depending on which surfaces need to be impregnated. The main reason for this diversity is the human need to be in safe health conditions. The use of natural impregnations is not limited, so people with various ailments (allergies, asthma) can safely stay in rooms with such a coating.

Such impregnations are available for making yourself at home and are easy to use. Most affordable way To make a solution is to purchase an antiseptic concentrate, pour the composition into a container and, stirring thoroughly, add water.

Natural waxes and fats protect the wood surface from the effects of temperature, weather changes and moisture. The oil impregnates the material, creating an impermeable layer for liquids and gases. This barrier effectively protects wooden products. More often, linseed oil is used for impregnation. The composition containing it is natural and harmless. Linseed oil added to solutions for interior and exterior use. It quickly evaporates from the surface, oxidizing and forming a durable film. This oil gives the wood a natural, beautiful shade.

After treatment with an oily antiseptic, subsequent painting of the wood is difficult. Therefore, this impregnation option is suitable for garden furniture, open gazebos or bathhouses from the outside.

Making your own solution - let's get down to business

The components in a homemade solution can be very different. For the first recipe you need to take:

1. 1. bitumen;
2. 2. oil enamel;
3. 3. diesel fuel;
4. 4. varnish over primer.

Pour the bitumen solution into a metal bucket or other convenient container. Place on the fire and wait until it boils. Please note that the impregnation components are fire hazardous. Then remove from heat and pour in diesel fuel in small portions until the mixture becomes fluid. If the mass is very viscous, then add some more diesel fuel. The finished mixture should not harden when cooling. This antiseptic is capable of penetrating into wood to a depth of 6 mm, effectively preventing colonization by pests. To make the coating dry faster, use gasoline instead of diesel fuel.

For the second recipe you will need:

1. 1. purified water;
2. 2. sodium fluoride;
3. 3. paint sprayer;
4. 4. oil, varnish or natural wax.

Mix sodium fluoride with water until you obtain a homogeneous, thick solution. Then pour the mixture into a spray bottle, setting the pressure high enough to release the liquid. Apply antiseptic to the previously cleaned wood surface. Cover the top of the product with wax, varnish or oil.

Many of the modern compositions for impregnating wood protect not only from harmful organisms and rotting processes, but also from fire, fading and cracking under the influence of ultraviolet rays and weather changes. By following the rules of wood processing, you can extend the life of your products, protecting yourself and your loved ones from contact with fungi and other organisms.

The OBI online store offers antiseptics, stains, primers, oils, waxes, impregnations and bleaches for wood. One of the market leaders is the Belinka brand. The Slovenian manufacturer specializes in the production of protective and decorative coatings for wood. Paint and varnish materials have environmentally friendly and highly effective compositions. Products from Russian manufacturers HUSKY, Tex, NEOMID is inexpensive and is not inferior in quality to foreign analogues.

Features of products for protecting and decorating wood

The catalog assortment includes more than 300 product items.

• . Antiseptics contain special additives and components that reliably protect wooden surfaces from the destructive effects of insects, mold and fungi;
• . Fire retardant impregnations penetrate into the deep layers of wood and, in the event of a fire, form a layer of non-flammable foam coke. The products preserve the structure of the wood and are practically odorless;
• . Waxes and stains are used for decorative design surfaces. The compositions allow you to give the wood a rich shade, spectacular shine and emphasize the wood texture;
• . Varnishes are used for finishing decoration of parquet, verandas, gazebos, and furniture elements. Elastic durable coating Gives the surface waterproof properties, matte or glossy shine.

Payment and delivery methods

1. Buy goods online with delivery

• . You can pay for your order in cash or by bank card.
• . You will agree on the date and time of delivery with the operator by phone when confirming the order.
• . The conditions for the free provision of the service depend on the city, amount and weight of the product.
• . Unloading of goods, lifting and carrying refers to additional services and may be paid separately. Check with the store operator.

Detailed information about intervals and zones by city, conditions for unloading and picking up orders is available on, where you can independently calculate the cost of your delivery in advance. To calculate, please indicate your postal address and unloading parameters.

1. Order and pick up where you want

• . When filling out the order form, indicate the date and time convenient for you to visit the hypermarket.
• . You can pay for your purchase in cash or by credit card at the store's cash registers.

Purchased goods can be picked up independently at any of the OBI stores in Moscow, St. Petersburg, Ryazan, Volgograd, Nizhny Novgorod, Saratov, Kazan, Yekaterinburg, Omsk, Krasnodar, Surgut, Bryansk, Tula and Volzhsky.

As a result of overvoltage of the central nervous system neurohumoral regulation is disrupted blood pressure, the muscle tone of the arteries and especially the arterioles increases, which leads to an increase in blood pressure to 160/90 mm Hg. Art. and higher, hypertension develops. Depending on the physical condition, five levels of physical development are distinguished (I - high, II - above average, III - average, IV - low, V - very low), a program is drawn up exercise therapy classes. At a low level, exercise therapy begins in the hospital, and as the patient’s physical capabilities increase, it continues on an outpatient basis.

Objectives of exercise therapy and massage: strengthen the patient’s body, reduce the reactivity of the nervous system, strengthen the inhibitory process and develop mental stability, reduce increased vascular tone, improve blood supply to organs, increase redox processes, delay the development of atherosclerosis, reduce and relieve symptoms of the disease (heaviness in the head, headache, feeling unwell etc.).

Features of exercise therapy

Forms Exercise therapy: for stages I and II of the disease: morning hygienic exercises, therapeutic exercises, dosed walking, health path, swimming, tourism, rowing, outdoor games, skiing, massage of the collar area; at stage III - therapeutic exercises and dosed walking. Patients with high level physical development do not require special therapeutic exercises.

1. General strengthening exercises are used, alternating them with breathing exercises.
2. Special exercises (reduce vascular tone): for muscle relaxation, breathing, for coordination and training of the vestibular apparatus (standing with closed feet, on one leg with support on the toe of the other, on one leg without support, standing on a line, walking along the corridor, walking along the line).
3. The duration of classes is from 15 to 60 minutes.
4. The exercises are performed at a calm pace, without effort and stress, in the IP lying, sitting, standing.
5. Exercises for the arms are performed carefully, as they cause a greater increase in blood pressure than for the legs.
6. Exercises with bending, turning and rotating the head and torso in the first days of classes are performed at a slow pace and repeated two to three times with an incomplete range of movements. The tempo is gradually accelerated, the number of repetitions increases and moves on to deeper inclinations.
7. In the third or fourth week, exercises are included to develop strength, including isometric ones, which are performed for 30-60 seconds, after which muscle relaxation and static exercises are required. breathing exercises for 20-30 seconds in stage I of the disease and 1.5-2 minutes in stage II.

Contraindications : general, increased blood pressure over 200/110, decreased blood pressure by 20-30%, accompanied by a sharp deterioration in the patient’s well-being, an attack of angina pectoris, severe cardiac arrhythmias, a condition after a hypertensive crisis, severe shortness of breath and severe weakness.

Massage

Indicated for stages I and II of hypertension; contraindicated for stages III. They massage while sitting in IP back surface neck, shoulder area, back, paravertebral zones. Apply continuous stroking, rubbing, kneading. They recommend massage of the scalp and frontal part of the face (especially carefully massage the mastoid processes), massage lower limbs and belly. The duration of the massage is 10-15 minutes.

Scheme of constructing therapeutic exercises for stage II-III hypertension

An approximate set of gymnastic exercises for hypertension

1. Individual entrepreneur sitting on a chair with his arms down, legs together, alternately raising and lowering his arms (up - inhale, down - exhale); repeat 4-6 times with each hand;
2. IP sitting on a chair, arms bent at elbow joints at shoulder level, legs together, making circular movements with arms in shoulder joints; repeat 5-6 times, breathing is arbitrary;
3. IP sitting on a chair, arms spread to the sides, legs together - inhale, left leg bend in knee joint and press the thigh to the chest and stomach with the help of hands - exhale; the same movements with the right leg; repeat 2-3 times;
4. IP sitting on a chair, arms spread to the sides, legs shoulder-width apart - inhale, torso tilted to the side, hands lowered to the waist - exhale; return to IP (3-5 times);
5. Individual entrepreneur sitting on a chair with his arms down, feet shoulder-width apart, arms raised up - inhale; lowering your arms, take them back and bend forward without lowering your head - exhale (3-4 times);
6. IP - in straightened, lowered hands, a gymnastic stick, legs together, taking a step back with the left foot, raise the stick up above the head - inhale; return to IP - exhale; the same movements with the right leg (3-5 times);
7. IP standing, gymnastic stick in straightened and lowered arms, feet shoulder-width apart, torso turned to the side, stick raised up - inhale; return to IP - exhale; the same movements in the other direction (3-5 times);
8. IP standing, arms along the body, legs together; hands and right leg take them to the side, hold them in this position for two seconds - inhale; lower your arms and legs - exhale; the same movements with the left leg (3-4 times);
9. IP standing, arms apart, legs together; make wide circular movements with their arms forward, then back; voluntary breathing (3-5 times);
10. IP standing, hands on the belt, feet shoulder-width apart; make circular movements with the body alternately left and right; voluntary breathing (2-3 times);
11. IP standing, arms along the body, legs together, calm walking in place for 30-60 seconds.

Primary arterial hypotension (hypotension)

Characterized by a decrease in systolic pressure below 100 mm Hg. Art., diastolic - below 60 mm Hg. Art. Distinguish physiological hypotension, without signs of pathology (no complaints, work ability is not impaired) and pathological, with pathological symptoms (headaches, dizziness, weakness, drowsiness, tendency to orthostatic reactions, etc.).

Objectives of exercise therapy and massage

Normalization of processes of excitation and inhibition in the cerebral cortex and vascular tone. Increased myocardial contractility. General strengthening body and increasing the emotional tone of the patient.

Features of the exercise therapy technique

Similar to exercise therapy for stage I circulatory failure. Class time is 15-40 minutes. Balance and coordination exercises, dynamic and isometric exercises are widely used to develop strength without subsequent muscle relaxation exercises. Frequent change of IP. With good physical training – sports games according to simplified rules, skiing, etc. It is recommended to take a contrast shower and visit the bathhouse (sauna). Stay in the sauna for 3-5 minutes (two or three visits), after which you take cold shower (warm shower or a bath lead to a decrease in blood pressure).

Massage

The collar area is massaged, but more vigorously than with hypertension, excluding massage of the scalp. A general massage is also carried out for 15-35 minutes.

Unfortunately, deviations of blood pressure from the norm are quite common in patients, and one of the ways to alleviate the disease is exercise therapy (physical therapy) for hypertension. In chronic disease, the cardiovascular system is affected. Hypertension affects more than 20% of people worldwide.

Due to disruption of the nervous and endocrine systems expansion of the lumen of blood vessels occurs. Due to accelerated blood circulation, the heart begins to work as intensely as possible. You will learn in the article how daily gymnastics will help normalize blood pressure.

What can precede the appearance of symptoms of this complex disease? The undulating course of hypertension allows patients to feel good for some time, but changes in the body lead to deterioration. The main reasons may be:

• atherosclerosis;
• excess weight, heredity;
• alcohol and smoking;
• stress;
• excessive salt intake;
• brain injuries.

Hypertension is also usually diagnosed in diabetics and patients suffering from kidney disease. If the disease is left to chance, it is fraught with complications such as stroke, ischemia, renal and heart failure.

The stages of the disease are determined by blood pressure levels. With borderline hypertension, blood pressure can vary from 140/90 to 160/100. The norm is considered to be blood pressure not exceeding 140/90. If the readings exceed 160/95, then this indicates arterial hypertension. The disease can progress rapidly or develop very slowly.

A set of therapeutic exercises to improve well-being is selected according to the individual condition of the patient and the stage of the disease. Typically, exercise therapy is prescribed along with salt-free diet and autogenic training. If these measures do not bring the desired result, then apply drug treatment. Hypertensive patients are prohibited from:

• lifting weights;
• lifting up with a load;
• rhythmic and aerobic exercise;
• classes at critical temperatures air.

The physical training complex is designed in such a way as to strengthen the central nervous system, heart, and immunity. Gymnastics helps restore vascular tone, normalizes motor skills and metabolism. Thanks to special therapeutic exercises, you can slow down the progress of atherosclerosis. At different stages of the disease, the complexes differ. What is common is the combination of relaxing exercises and general developmental exercises.

Hypertensive patients are prohibited from exercising with a wide range of movements of the body and head, as well as fast and sudden movements in dynamics. Complex therapeutic exercises consists of introductory, main and final stages.

In the introductory part, the body prepares for increased stress, and at the main stage, the patient performs exercises to improve the functioning of internal organs and blood vessels. It is important to create a positive attitude in the patient. The final stage is breathing exercises. The basic rules of exercise therapy are:

• all exercises are performed without overexertion;
• breathing is free, even;
• at difficult stages, gymnastics are performed in bed;
• You can rest between approaches;
• loads increase as the condition improves.

1. Walking on your toes, raising your knees high, twisting your body for several minutes.
2. Sitting on a chair. Rotation of the arms, bent at the elbow joints, raising the arms to the sides. Straightening and stretching the legs, rotating the feet.
3. Standing. Shaking your hands alternately, gently tilting left and right. With support on the back of a chair, swing your legs without tension.
4. Lying on your back. Alternately pulling the knee to the stomach. Alternate leg lifts. Taking your legs to the side. Maximum relaxation of the arm muscles one at a time.

Number of executions – up to five times. You can gradually increase the number of repetitions. Diaphragmatic breathing can improve the patient's condition. Starting position – lying on your back, stomach relaxed. Inhale through the nose while “inflating” the abdomen, and exhale through the mouth. In this case, the lips are folded into a tube. To master the technique of proper breathing, the patient can place his hands on his stomach.

Exercise therapy cannot be performed if blood pressure is above 180/110 and with arrhythmia. Shortness of breath, palpitations and swelling are contraindications for gymnastics. If, while performing the complex, the patient experiences severe weakness and shortness of breath, the exercises should be stopped.

Walking on level ground improves blood circulation in the legs and venous drainage. This load is simple and familiar to everyone, but at the same time, it is one of the best methods for improving the health of the heart and blood vessels. Gradually you can lengthen the distances and speed up the pace.

Walks begin with a length of 1000 meters, and subsequently increase to 3000 meters. At first, you should choose a slow pace, and then reduce the rest time and the duration of the distance. The slowest walking pace is sixty steps per minute, and the fastest is one hundred and twenty steps per minute.

An exercise bike and an elliptical are popular exercise machines for hypertension. Since the purpose of the classes is to improve endurance and strengthen the cardiovascular system, such training is recommended for patients. Thanks to heart rate measurement, you can monitor your heart activity during training. You cannot do cardio if you have asthma, edema, tachycardia and thrombophlebitis. Three to five lessons a week for half an hour is an acceptable norm.

Swimming in the pool not only relieves stress, but also improves the gastrointestinal tract, appetite, normalizes sleep and relieves excess weight. By alternating exercise therapy with swimming and walking, you can minimize attacks of hypertension and improve your health.

Moderate physical activity – effective method treatment various diseases. Physical activity normalizes the functioning of internal organs, reduces the risk of complications of the disease and helps improve the patient’s quality of life. Therapeutic exercise when prescribed to normalize blood flow, it prevents the consequences of a sedentary lifestyle.

Hypertension is a chronic disease of the cardiovascular system, which is manifested by increased blood pressure. This disease affects 20% of the entire adult population, and in recent years hypertension has become significantly “younger”.

High blood pressure occurs due to a violation of nervous and endocrine regulation: vascular tone, water-salt balance are disturbed, and cardiac activity increases. As a result of disruption of the functioning of the higher parts of the central nervous system, the lumen of the blood vessels narrows, and this leads to an increase in blood pressure.

The following causes of hypertension and factors contributing to its occurrence are identified:

• Neuropsychic stress. Constant stress disrupts the functioning of the central nervous system and leads to heart and vascular diseases.
• Overweight. Obesity and closely related diabetes mellitus– frequent companions of hypertension. Increased consumption of table salt also contributes to the development of the disease.
• Unfavorable heredity. It has been noted that cases of hypertension usually occur in several generations of relatives.
• Physical inactivity. Reduced physical activity leads to blood stagnation and disruption of metabolic regulation mechanisms.
• Closed brain injury. Hypertension can develop as one of the consequences of damage.

Hypertension is characterized by a chronic wave-like course, but over time the symptoms become more and more pronounced. Over time, hypertension can cause coronary heart disease.

What are the benefits of exercise for hypertension?

Physical exercise for hypertension is one of the most effective means prevention of complications. A few decades ago, experts said that any exercise is contraindicated for hypertensive patients, but now this point of view has been radically revised.

Smart dosing approach physical activity helps prevent harm to health, as well as prevent heart failure, strokes and other serious complications.

Physical therapy for hypertension is prescribed for several reasons:

1. Reducing the level and normalizing its metabolism in the body. Excess “bad” cholesterol provokes the formation of plaques on the walls of blood vessels and narrowing of their lumen.
2. Vasodilation and normalization of blood supply. Improving blood flow normalizes the patient's well-being.
3. Strengthening the walls of blood vessels. Physical exercise maintains the elasticity of arteries and veins, which also helps prevent complications.
4. Prevention of headaches. Physical education prevents dizziness and reduces the risk of hypertensive crises.

The rate of physical activity must be agreed with the attending physician. Excessive tension can have the opposite effect, so it is important to observe moderation in everything.

The best exercises for hypertension

The purpose of exercises for hypertension is to give a moderate load on all muscle groups. Cardio training improves heart function, increases the elasticity of blood vessels, and promotes improved oxygen saturation of tissues. TO

In addition, they fill the body with vigor, improve well-being, relieve headaches and improve the overall tone of the body.

The most useful species physical activity for hypertensive patients:

• Walking at a slow, moderate and fast pace. Duration of daily walks fresh air must be at least 40 minutes. Walking is beneficial at any stage of chronic disease.
• Bike. Cycling is a load on all muscles at the same time; moving at a moderate pace will not harm your health. You can replace cycling with exercise on an exercise bike.
• Water aerobics. This is an indispensable sport for those who suffer from hypertension. Exercising in water does not put excess stress on the joints, which is very important if you are overweight. Swimming or aerobics in water is enough 3 times a week for 45 minutes.
• Gymnastics. Quite simple for beginners morning exercises. It includes rhythmic movements, bending forward and to the sides, turning the body, walking and running in place without excessive load.
• Dancing. One of the most effective methods to lose weight and restore flexibility to the body is to practice ballroom and oriental dancing. It’s beautiful, interesting and exciting, classes lift your spirits and help expand your social circle. You can dance the waltz at any age.

In addition to targeted sports or gymnastics, you can reduce physical inactivity with normal everyday activities. Stop using the elevator, walk more, take breaks during sedentary work, doing a short set gymnastic exercises.

Exercises according to Shishonin

Therapeutic exercises according to the system of Dr. A. Shishonin were originally developed for people suffering from osteochondrosis of the neck, which leads to constant headaches, drowsiness, dizziness and high fatigue.

However, this exercise system is perfect for those who want to improve their well-being with hypertension and prevent complications. The technique is intended for people who are constantly engaged in sedentary work and lead a sedentary lifestyle.

The exercises can be seen in the training video; they are very easy to perform. The system includes only 7 exercises, each of them is performed 5 times in each direction. Set of basic movements:

1. Metronome. Starting position – sitting on a chair. The head slowly, smoothly tilts towards the shoulder until you feel tension in the muscles. Stay in this position for a few seconds, and then just as smoothly tilt your head towards the other shoulder.
2. Spring. Starting position – sitting or standing. The head slowly lowers until tension appears in the neck. Hold this position for 30 seconds, and then pull your chin forward to the maximum. Hold this position for another 30 seconds, then relax.
3. Looking to the sky. Turn your head to the side and up until tension appears, stay in this pose for 30 seconds. After this, return to the starting position.
4. Fakir. The principle of the exercise is the same, but the starting position changes. Raise your arms, bend your elbows and clasp your palms together, then turn your head forward and up. Hold for 30 seconds, then relax.
5. Frame. The exercise is performed according to the same principle, but the shoulder girdle is also involved in its implementation. Right hand you need to lower it onto your left shoulder, while keeping your elbow parallel to the floor. After this, turn your head sideways and up, hold for half a minute, then relax.
6. Heron. Starting position - sitting - hands on your knees. The chin needs to be pulled up and forward, while the elbows are pulled back. Hold this position and then return to the starting position.
7. Goose. Starting position – standing. Smoothly pull your chin forward, then turn your head towards your left shoulder and tilt until there is strong tension in the muscles.

During the exercises, you must ensure that your back and neck are straight, otherwise you will not be able to achieve the maximum effect from the exercises. In the first week, a set of exercises is performed daily. In the future, when the condition improves, it will be possible to carry out the complex 2-3 times a week. To consolidate the results of therapeutic exercises, it is recommended to perform a massage or self-massage of the neck.

Breathing exercises and yoga

Yoga and breathing exercises are an effective method of lowering blood pressure without excessive exercise. The use of eastern techniques requires accuracy and a sense of proportion; excessive load can cause harm. However, with dosed exposure it will be as useful and enjoyable as possible. It is better to discuss acceptable postures and asanas with your doctor in advance.

It is best to do yoga in the morning before breakfast; all exercises are performed only on an empty stomach. In any case, it is recommended to do yoga no earlier than 3-4 hours after eating or 30 minutes after drinking water or tea.

Basic rules for performing yoga exercises:

• Feeling good. Exercises should not be performed if you are overtired.
• Pre-emptying your bowels to prevent discomfort.
• solid, flat surface. You can purchase a special yoga mat, which is placed on the floor. You cannot study on a bed or sofa, soft surface does not provide optimal support for the spine.
• Well ventilated area. It is advisable to ensure a constant flow of air to the training area.
• Mandatory rest between exercises. To prevent overload, rest should take up a quarter of the entire duration of the lesson.
• Comfortable, loose clothing that does not restrict movement.

Women should not practice yoga during menstruation. Exercises during pregnancy must be agreed upon with your doctor.

What exercises should you not do?

It is undesirable for people suffering from allowing the frequency to increase above a certain norm. It is calculated using the formula: 220 subtract the number of complete years. Because of this, excessive stress on the heart is unacceptable; exercise should bring joy and well-being, not pain and fatigue. You need to get used to the exercises gradually; at the first stage, training only 2-3 times a week is enough.

Prohibited exercises include walking uphill and climbing high stairs. If you still need to get up, you need to do it gradually, with breaks. Mountaineering is completely prohibited for hypertensive patients. In case of hypertension, lifting weights is contraindicated; any loads associated with sudden jerks are prohibited.

You need to be especially careful when starting to run.

The duration of the first workout should not exceed 15 minutes; in the future, its time is gradually increased to half an hour. You cannot start running immediately after leaving the entrance: it is recommended to first walk for a few minutes, gradually increasing the pace.

More information about exercise therapy can be found in the video:

After a run, you also can’t stop right away: you need to do a cool-down, that is, walk or do a few exercises at a slow pace.The right approach helps the muscles quickly adapt to the new load and prevent negative influence on the body.