Pumping: a workout for which you don’t even have to get up
Miscellaneous / / January 18, 2022
Lazy complex for 3 minutes.
Any activity is better than no activity. If you have no energy at all, try this little workout. And you will definitely feel much more energized.
How to do the workout
Set a timer and do each movement for 30 seconds:
- Glute bridge and twist press.
- Side plank with swing on the right arm.
- Side plank with swing on the left arm.
- Stomach pull.
- Circle legs lying on the back.
- Child's pose.
If strength appeared in the process and you feel better, do two more circles.
How to do exercises
Glute bridge and twist press
Bend your knees and move your feet together. Bend your arms at the elbows and keep your forearms perpendicular to the floor. Tear off the pelvis from the floor so that the body stretches in one line from the knees to the shoulder blades, tighten the buttocks. Sit back on the floor, tighten your abs and sit up.
Place your left hand on your feet and turn your torso to the right so that your chest is facing the wall to your right. Look over your right shoulder. Stretch for a couple of seconds, and then return the body to a straight position and lie back on the floor.
Repeat first, but now at the top point, turn to the left.
Side plank with swing
Lie on your left side, place your left hand on your forearm, keep your right hand bent next to your shoulder. Leaning on your forearms and feet, tear your hips and body off the floor, going into a side plank.
Straighten your right arm and reach into the wall behind your head. Return to starting position and repeat. Do 30 seconds on each side.
Traction on the stomach
Lie on your stomach, straighten and connect your legs. Stretch your arms forward and slightly spread apart so that the body resembles the letter "Y". Tighten your legs and buttocks, tear your shoulders and chest off the floor, trying to rise higher.
Bend your elbows, pulling them towards you. At the same time, try to raise your chest even higher. Don't relax your legs. Return your hands to the letter "Y" and lower your chest to the floor. Repeat first.
Circle legs lying on the back
Lie on your back, spread your arms to the sides and turn them over with your palms down, straighten and connect your legs. Lift your feet off the floor, bend your knees and bring them as close to your right shoulder as possible.
Return to the starting position and repeat the same on the other side. Keep your heels on the floor until the end of the interval. Keep your abs tight and try not to lift your lower back off the floor when your legs are in a straight position.
child pose
Sit on your knees, connect your big toes, slightly spread your hips to the sides and lower yourself on them with your stomach. Stretch your arms forward, lower your forehead to the mat and relax.
Well, how did the forces appear?
Read also🧐
- What Happens To You If You Plank Every Day
- The child's pose will help relieve tension from the back and neck. Try
- Pumping: 10 minutes of pleasant warm-up and stretching
I write about sports and fitness. Candidate Master of Sports in weightlifting, performing athlete in functional all-around, a fan of yoga and running. I dig into scientific research and meta-analyses with Pubmed so that readers receive only verified information. I make interval workouts for home and always test them on myself. I love people and I want everyone to be happy.