Universal workout to any workout

Such variant proposed dynamic warm coach Julie Vandzilyak (Julie Wandzilak). She advises to rely on their feelings and, depending on them to perform two or three cycles.

Thigh Workout

Sit on the floor, bend both knees at an angle of 90 degrees and point to the left side, hands are placed over the hips. From this position, lift both knees up. Without taking his feet off the floor, turn in the opposite direction through the center and put your feet on the floor. Perform 16 such reps - eight on each side.

If you are unable to make a complete rotation, linger at each side deployed on hips on the floor for 30 seconds.

Zhabko with alternate lifting shanks

Stand in lath with focus on the forearms, knees and bend them rest against the floor, and then spread the legs apart so that between the thighs and the pelvis angle was 90 degrees. In this position, try as much as possible to spread his legs apart. Hold for 1 minute and proceed to the dynamic part of the exercise.

Continuing to keep the legs bent at the knees, lift your right heel off the floor and lift it diagonally, trying to send directly to the ceiling. The second leg remains in place, and the body simultaneously with the heel moves forward. The weight is transferred to the palm. After that, return the heel of the right foot and the body to the starting position and repeat on the left side.

Perform 12 repetitions - six to the right and left leg, with each movement trying harder to spread his legs to the side and lower the hips to the floor. If you are unable to perform the dynamic option, stay in a standard Zhabko periodically rocking back and forth and trying to drop as low as possible.

dead beetle

Lie on the floor, his hands pull ahead, bend your legs at the knees at an angle of 90 degrees. Shoulders flat on the floor, feet relax. Strain the press, press your lower back into the mat, stretch out your right arm and left leg, without touching the floor with them. Then return to starting position and repeat the movement with the change of hands and feet.

Perform 16 total reps. If you find it difficult to control the body, leave the hand in the starting position and straighten alternating feet only. Add hand, when you feel that you have enough power for that.

Crab with hand change

Sit on the floor, bend your knees, keep your feet on the floor. Take hands behind his back and rest against them on the floor, fingers send the opposite side from you. Raise your body up, pushing his hips as if you were going to stand on the bridge at the same time lift your right hand on the floor and pull it through the torso in the opposite direction. Drop down to the starting position and repeat the movement in the other direction.

Perform 16 reps - eight on each side. If you have enough mobility of the shoulder joint, just push the body up, palms flat on the floor and hold this position for 20 seconds.

Lunges with twist in the strip

Starting position - bracket with an emphasis on the wrist (palm are located directly under the shoulders, stomach in, back without sagging, feet, body and head make up a single straight line). Perform lunge forward right foot, placing the foot directly beside the eponymous hands. Expand the right body and at the same time raise your right arm up so that it was a straight line with his left hand. Hold this position for 20 seconds. Return to starting position and repeat the same thing on the other side.

Perform four repetitions - two on each side. If you are short stretches, beneath the hand blocks for yoga.

Try to do all the exercises very carefully, without jerks or sudden movements. Try it, and next time you will want to include in their standard workout at least one of these options.