Leveling up: 10 minutes of pleasant warm-up and stretching

This small complex is suitable for those who want to warm up their muscles, increase joint mobility and feel alive after a long sitting. You can use it any time the fitness tracker requires you to get up and move. Or include it in your pre-workout warm-up.

How to perform the complex

Make the following ligaments of movements:

• Exit from the bearish bar - 4 times in each direction.
• Stretching the gluteal muscles - 2 times in each direction.
• Changing the dog's pose face down and up - 4 reps.
• Stretching the hips - 2 times in each direction.

You can do more or fewer reps depending on your free time. The only requirement: do all exercises smoothly and under control, do not try to increase the range of motion in jerks. Don't hold your breath and have fun.

How to do exercise bundles

Exit from the bearish bar

Stand in support, place your hands under your shoulders, bend your legs at the hip and knee joints at right angles. Raise your left arm, twist your torso to the right, and extend your right leg to the side. Straining your buttocks, fully straighten your hip joints.

Stretch your left hand back, stretching your stomach, and lock the pose for a couple of seconds. Return to bearish plank and repeat on the other side.

Stretching the gluteal muscles

Sit on the floor, bend your right leg at the knee at a right angle and put it in front of you, leave your left leg bent at the back. Lean forward and lie with your stomach on your thigh.

Raise your body, move your left foot forward and place your foot on the floor. Move your pelvis forward and feel how stretch muscles on the front of the thigh, close to the groin. Return to the starting position and repeat again.

Changing the dog's pose face up and down

Stand upright, push your pelvis up and straighten your arms so that your body resembles an inverted V. Feel the back stretch from the tailbone to the neck. If it pulls under your knees, bend them and lift your heels off the floor.

Spread your back to the maximum. To do this, spread your shoulder blades and imagine that you are going to unfold your arms. biceps outward, but do not lift your palms off the floor.

Spend a few seconds in the pose, then lower your stomach to the floor, straighten your legs and, resting your palms on the surface, lift your shoulders and chest up. Straighten your arms and stretch your chin toward the ceiling.

Lower yourself to the floor again and return to the first position. Repeat from the beginning.

Stretching the hips

Lunge deeply and lower the knee behind your standing leg to the floor. Raise the lower leg up, unfold the body and grasp the foot with your hand. Feel the front of your thigh stretch.

Return to the starting position, lower the pelvis to the heel, straighten the leg in front, and bend over. Feel the stretch in the back of your thigh. Get back on one knee and switch legs through a deep squat. Repeat the same for the other leg.

Write how you warm up. Nice, right?

Iya Zorina