Leveling up: 5 exercises for those who miss the movement, but are afraid to get tired
Miscellaneous / / May 18, 2021
In this workout, there will be no active jumps, push-ups and other serious work for the muscles or lungs. You will warm up your muscles pleasantly, increase the range of motion of your joints a little, and you will certainly enjoy the movement.
How to do a workout
Do the following exercises for the specified number of times or seconds if the movement is static:
- Cat-bull and bird-dog - 10 times.
- Deep squat, bend and "caterpillar" - 10 times.
- Wall Squat - 30 seconds
- Circle your hips and run in place - 10 times.
- Kicking circles in the side plank - 10 per side (5 in each direction).
Perform three laps as a charge. And one lap will replace a warm-up before training or a session during a short break if you are working at home.
How to do the exercises
Cat-bull and bird-dog
Try to move in full range, but do it smoothly. When raising your arm and leg, try to keep your body straight without falling to one side.
Deep squat, bend and caterpillar
In a deep squat, push your knees with your elbows, try to straighten your back to the maximum, press your heels to the floor. In the slope, also leave your back straight, if it is rounded, bend your knees slightly.
If you want a little more load, push up at the end of the penetration. If not, just go back with your hands and return to a deep squat.
Static wall squat
Keep your legs bent at right angles, keep your back straight and press your lower back against the wall.
Hip circle and running in place
Take your time - perform the hip circle smoothly and in full range. When you move your leg back, strain buttocks. Alternate your legs every other time.
Circles with legs in side plank
Make sure that the body is stretched in a straight line and remains in the same plane. If the shoulders are leaning forward or the pelvis is moving back, correct the position. Do five circles in each direction, then stand to the side plank on the other hand and repeat the same.
Write how it feels. Do you feel how light and obedient the body has become?
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