A complex of strength and flexibility that will not take your breath away.
Pumping: 5 exercises for the prevention of a “wooden” body
There are almost no jumps, burpees, and other cardio elements in this workout. But there is a lot of work on muscle strength and elasticity. In 20 minutes of training, you will properly load your hips and buttocks, exercise your abdominal muscles and stretch your shoulders well. I promise you it will be fun.
How to do the training
The complex includes five exercises:
- “Dance of the Predator”
- Bend your knees back and straighten your shoulders.
- Change of pose of a chair and a dog with the muzzle up and down.
- The rise of the body and the “scorpion”.
- Seated leg lift and return to reverse plank.
- Do each move for a minute and immediately move on to the next. Don’t worry: the movements are designed so that certain muscle groups rest while others work.
In addition, thanks to the stretchy elements, you will not suffocate and you will be able to train without interruption. Try to do this, but if you still need to breathe, stop when the forces are exhausted, wait for the end of the minute and start the next element.
Next, we’ll take a closer look at move sets and show how to simplify complex moments.
How to do exercises
Dance of the Predator
Jump into a squat position with arms outstretched. Keep your back straight, lower your shoulders and open your chest. If you run out of energy before the minute is up, pause longer at the top of the movement.
Lie on your knees and stretch your shoulders
Get on your knees, clasp your hands behind your back, interlock your fingers in a lock. Lower your shoulder blades and shoulders as you stretch your chest. Contract your belly, squeeze your glutes and rock back while keeping your body straight. Go down as far as you can.
Step back and, without letting go of the brush, lean forward and lower your belly to your hips, while raising your hands. Gently stretch your shoulders, trying to point your arms forward, but don’t overdo it.
Changing postures of a chair and a dog with the muzzle up and down
Stand straight (feet together) and lower yourself into a shallow squat, raising your arms above your head – this is chair pose. From there, transfer your hands to the floor and jump your feet back, point-blank.
Then push your pelvis up and back, lower your chest and head down, straighten your arms and legs – that’s a downward facing dog. Make sure your back is straight from your tailbone to your neck. If you pull under your knees, bend your knees and lift your heels off the ground.
After that, lower your hips to the floor and pull your chest up to the ceiling, arching your back – that’s an Upward Facing Dog. Get into the position slowly so as not to injure your lower back. Feel how your stomach stretches.
From this position, return to downward-facing dog, jump to the hands, and return to the chair position from which you initiated the connection. Continue in the same sequence, holding the positions for 1-2 seconds.
Ascension of the body and the “scorpion”
Lie on the floor on your stomach, straighten your legs and extend your arms to the sides so that the body looks like a cross. Raise all limbs as high as possible, look at the floor in front of you, squeeze your buttocks.
Hold the position for a few seconds, then come back down to the floor, bend your right leg at the knee, turn your body to the right and touch the floor with your right toe on the left side of your body. . Feel the stretch in your left shoulder.
Return to the stomach and repeat the series first on the other side.
Seated Leg Lift and Reverse Plank
Sit on the floor, stretch your legs out in front of you, press your palms on the floor next to your hips. Lift your legs off the floor as high as you can, lower your back, slide your feet forward, and step into a reverse plank.
Tighten the buttocks, try to stretch the body in a straight line. Look at the wall behind you. Sit down and repeat the sequence.
If the reverse plank isn’t working for you, try replacing it with a tabletop pose. After raising your legs to a seated position, bend your knees and place your feet on the floor, then lift your pelvis off the floor and get into position. Also squeeze your glutes so that your body is in a straight line from your shoulders to your knees.