Pumping: 5 easy exercises for a cheerful start to the day

If in the morning your body does not want to turn on before the first cup of coffee, try this five-minute workout. It will perfectly warm up the muscles and drive the fog out of the head. You can also use this complex to prepare the body for the main load.

How to do the workout

The complex includes the following elements:

1. "Bear" penetration.
2. Turns of the body on one knee.
3. Twisting in a deep lunge.
4. Transition from foot to foot.
5. Diagonal stretch.

Set a timer and do each exercise for a minute. Do everything smoothly, do not try to increase the range of motion in jerks.

How to do exercises

1. "Bear" penetration

This simple exercise will warm up the muscles of the whole body well: it will load both the arms and legs, and the muscles of the body.

Get on all fours and then lift your knees off the floor, keeping your legs bent at a right angle. Move on the palms and balls of the feet.

Do not pull your shoulders to your ears, spread your shoulder blades. And make sure that the lower back does not sag, keep the press tense.

2. Turns of the body on one knee

Lunge back with your right leg and drop to one knee. Turn the body to the left and touch the heel of the leg standing behind with the left hand. Then do the same on the other side: turn to the right and touch the foot with your right hand.

Rise from the lunge, take a step forward with your right foot, kneel down and repeat the turns of the body.

3. Deep lunge crunches

Get down in the deep lunge with your right foot, place your palms on the floor. Turn to the right and place your left thigh on the floor. Make sure your chest and shoulders are turned to the side. Try not to bend the knee of the leg standing behind.

Return to a deep lunge, bring your legs together and repeat the same on the other side.

4. Transition from foot to foot

Place your feet twice as wide as your shoulders and lower yourself into a squat. Shift your body weight onto your right leg, bending it at the knee. Straighten the left. Use your shoulder to push your bent knee out to the side, opening your hips.

Then smoothly change to the other leg and spend a few seconds in this position, pushing the knee. Continue shifting your weight from foot to foot until the end of the interval.

5. Diagonal stretch

Get down in deep squat. The back should be straight and the heels pressed to the floor. Bend your arms at the elbows and keep them close to your chest.

Raise up slightly, leaving your left leg out to the side to go into a lunge. Tilt the body, direct the chest to the floor and stretch your left arm forward. Look down, keep the other arm bent next to the body.

Feel the side stretch. Hold the pose for a few seconds and then drop back into a squat and repeat on the other side.

How do you like the complex? Tell in the comments.