4 weeks of training for those who want to return to the sport
Miscellaneous / / January 13, 2022
Any person can cope with these complexes.
What is this program and who is it for?
This plan for four weeks suggestedFrom the Couch to Crushing It: A 4 Week Plan to Get Moving / Breaking Muscle strength and conditioning coach Shane Trotter in an article on Breaking Muscle.
He claims that most of the complexes that can be found on the Internet are too complicated for beginners. Heavy exercises and intense formats scare beginners, overwork the body, not ready for stress, and kill motivation.
There is not a single complex exercise in the Trotter program - all movements are performed smoothly and calmly, warming up and gently stretching the muscles. Small complexes take about 10 minutes and are designed for every day.
This approach helps to form the habit of movement, smoothly return the body to physical activity, enjoy it and not lose the desire to do it.
The Trotter program is suitable for everyone who has long reduced their physical activity - led a sedentary lifestyle or refused to exercise due to injury. And also for the elderly and those who are significantly overweight.
However, if you have health problems, you should still consult your doctor before starting classes.
How to do the first and second week
To start, choose one of the circuit workouts and do one circle for five days - it will take 10 minutes. You can do the same complex or alternate them - as desired. On one of the days of rest, go to walk. Perform the following movements in order for the indicated number of times.
In the second week, do the same, but now do two rounds of training for two days. For example, your graph might look like this:
- Monday: two rounds of workout #1.
- Tuesday: one round of workout #2.
- Wednesday: One round of workout #1.
- Thursday: two rounds of workout #2.
- Friday: walking.
- Saturday: one round of each workout.
- Sunday: rest.
Workout #1
1. head tilts
Do five flexion and extension neck. Move smoothly, without jerks.
2. Circular head movements
Perform three circles in each direction. Try to move in full range.
3. Hand circles
Perform five rotations forward and backward.
4. Walking in place with high hips
Perform 20 times in total. try to lift knees higher, keep the body rigid, the back straight. Do not bend the knee of the supporting leg.
5. Standing leg raise
Try to raise the limbs higher, but make sure that the knee of the supporting leg does not bend, and the pelvis does not go forward. strain Press and keep your back straight. Perform 10 lifts with each leg.
6. Lying Y spread
Complete 10 lifts. If you want to increase the load, pick up light dumbbells or 0.5 liter plastic bottles filled with water.
7. T laying
Place your hands clearly on the sides, raise and lower. Perform 10 times.
8. Wiring W prone
Bend your elbows so that they resemble the letter W, raise and lower in this position. Perform 10 times.
9. plank
Get into a plank position on your forearms, stretch your body in one straight line, tighten your abs and buttocks. Hold the position for 5 to 30 seconds. When you feel like muscles do not cope and the pelvis begins to fall - get out of the pose.
10. Bird - dog
Get on all fours and simultaneously straighten the opposite arm and leg. Make sure that the lower back does not fail, tighten the press. Do five repetitions on each side.
11. Lowering and lifting from the floor without hands
Sit on the floor, cross your legs in a Turkish way, and then try to get up without using your hands. How exactly doesn't matter. If you are unable to do this, use one hand, but try to lean on it as little as possible. Do 10 reps.
12. Glute bridge hold
Lie on your back, bend your knees and place your feet on the floor. tear off pelvis from the floor and stretch the body in one line from the knees to the shoulder blades. Hold the tension without letting your butt sink to the floor. Swipe in position for 5 to 30 seconds.
Workout #2
1. Head tilts on all fours
Get on all fours, bend and unbend your neck, trying to move in a full range. Do five head ups and downs.
2. Rocking on all fours
Without lifting your arms and legs from the floor, move your body back and forth, stretching your shoulders and stretching the muscles on the back of your thigh. Perform five reciprocating movements.
3. Leg extension on all fours
Remaining on all fours, raise your bent leg to a thigh parallel to the floor or slightly higher. Feel the tension in gluteal muscle, you can additionally strain it at the top point of the movement.
Watch your lower back - it should not bend when you lift your leg. Return your knee back to the floor and repeat on the other side. Do five times with each leg.
4. plank
Keep your body straight. If there are no problems with the wrists, you can try the emphasis lying on the palms.
5. Mahi hands
Raise your arms over your head through the sides and lower back. Move vigorously. Perform 10 times.
6. Y-incline
Bend until your body is parallel to the floor or close to it. Raise and lower your arms, feeling the tension in your back muscles. Perform 15 times.
7. Body turns
Set your feet wide, raise your arms to the sides to shoulder level, straighten your back. Turn your body to the left, look behind your back, repeat the same on the other side. Do five turns.
8. Wall static squat
Lower yourself into a squat next to a wall, leaning back against it. Ideally, you need to reach the parallel of the hips with the floor so that the legs are bent at the knees at a right angle. But if it's too difficult, you can reduce squat depth. Hold the position for 5 to 30 seconds.
9. Wall push-ups
Stand a step away from the wall, place your palms on it at shoulder level with your fingers forward. Bend your elbows, dropping closer to the wall, then rise back up. Make sure that the body remains rigid, and the back is straight. Do not spread your elbows to the sides - they should look back.
If you feel discomfort in your wrists, try placing your fists on the wall, but in this case, be sure to turn them with your thumbs up so that during push ups elbows went back.
10. Side leg raises
Raise and lower your leg, keeping your body straight. Perform 10 times on each side.
11. Superman
Lie on your stomach and lift your chest and shoulders, straight arms and legs at the same time. Lower back and repeat four more times.
How to do the third and fourth week
Now, in addition to the daily complex, every morning you will start with a little warm-up. Use as charging first workout from the previous week. Perform all exercises, except for the glute bridge, in the same amount as indicated earlier.
As for the main workouts, their frequency and number of circles remain the same, and the complexes themselves change to slightly more complex ones.
During the third week, do one circuit per day, alternating between the training options below. Practice for 5 days, and on one of the days of rest, go for a walk.
In the fourth week, do the same, but add one more round of training on two selected days. You can use the same regime as in the second week.
Workout #1
This complex consists of static exercises to different muscle groups. Smoothly take each position and hold it for 5 to 15 seconds. Watch your technique: if it starts to go bad and you can't fix it, get out of the pose.
Do the following exercises in turn.
1. squat
Sit down to the parallel of the hips with the floor or slightly higher, stretch your straight arms forward and freeze in a pose. Make sure that your back remains straight, your chest looks forward, and your heels do not come off the floor.
2. plank
Fix the position of the body, tighten the press and buttocks.
3. Glute bridge on one leg
Do the usual gluteal bridge, and then lift one leg off the floor. Try to keep your hips straight, without tilting in any direction. The raised leg does not have to be straightened (as in the video) - you can leave it bent at the knee if you feel more comfortable.
4. Lunge
Lower into a lunge, but do not touch the floor with your knee behind your standing leg - it should be in weight. Slightly tilt the body forward, keeping a straight back, and fix the position. Stand an equal amount of time for each leg.
5. Rise on toes
Stand on your toes and fix the position. Make sure that the feet do not deviate to the sides, and the body remains rigid and tense.
6. side plank
Get up in side plank resting on the palm or forearm. Check that the body is extended in one line, do not lower the pelvis. Hold an equal number of seconds on both sides.
7. Superman
Lie on your stomach, lift your shoulders, chest and hips off the floor, stretch your arms and legs. Hold the position by tensing the gluteal muscles.
Workout #2
Move smoothly and under control, follow the exercise technique.
1. child pose
Sit on your knees, put your big toes together and slightly spread your hips. Tilt the body forward, place the stomach between the hips, stretch your arms in front of you and lower your forehead to the mat. Spend three to five breathing cycles in the position.
2. Downward facing dog pose
Stand in an emphasis lying, move the pelvis up and straighten your arms and legs so that the body resembles inverted V. If it pulls under your knees, bend them and lift your heels off the floor. Try to bend in the thoracic spine, pull the chest to the hips. Hold the pose for three to five breaths.
3. Glute bridge in frog
Lie on your back, bend your knees and touch the soles of your feet. Lift your pelvis off the floor and raise it as high as you can. Lower back and repeat. Do 10-20 times.
4. «Bearish" penetration
Get on all fours, then lift your knees off the floor. Move on the palms and feet, while rearranging the opposite arm and leg. Walk like this for 15-30 seconds.
5. Squats with arms outstretched forward
Keeping your arms straight in front of your chest, perform regular air squats. Make sure that your heels do not come off the floor, and your back remains flat. Sit as deep as possible while maintaining good technique. Do 10 reps.
6. Rise on toes
Lift your heels off the floor, stepping on your toes, and lower yourself back down. If you lose your balance, do the exercise next to a support - a chair or a wall. Do 10 reps.
7. Lifts Y - W lying on the stomach
Alternate lifts with straight and bent elbows. you can take weighting in the form of light dumbbells or water bottles. Do 10 reps.
8. Jumping "legs together - legs apart"
Stand up straight, with a jump spread your legs wide, raise your straight arms through your sides and clap above your head. Also jump back to the starting position and repeat. Perform 5-10 times.
9. Bird - dog
Do 10 lifts - five on each side.
10. Lifting from the back and from the abdomen
Lie on your back, stretch your legs. Get up to a standing position without using your hands if possible.
Then lower yourself back to the floor, but now lie down on stomach and make a rise from this position. It will be more difficult to do without hands here, so you can first get on all fours, and then straighten up.
Do 10 lifts: five from the back and five from the stomach.
How to choose the right intensity
Focus on your condition. If at the end of the session you feel alert and energetic, the intensity is right.
If the load is not enough, try the following measures:
- Don't rest between exercises.
- Increase the number of repetitions or hold the poses.
- Increase the number of circles - up to three or five.
- Do more difficult exercises.
You can also add more cardio activity: brisk walking and light running, swimming, cycling. When the body gets used to the loads and wants to increase them, try our home workout programfor four months.
Read also🧐
- 30 minutes of pleasant activity to restore the body and reboot the mind
- What muscles are the most neglected and how to train them
- How to choose the load in the first workouts to love the sport
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