Pumping: a 7-minute complex for those who want to sit on the splits
Miscellaneous / / April 04, 2023
Do it every day.
The main secret of success in stretching is regularity. So if you want to sit on the twine, but do stretching once a week or less (when you remember it again), then there will be little benefit.
We have compiled a small complex that can be easily performed every day. It consists of warming up and stretching, allowing you to gently stretch the muscles and increase the range of motion in the hip joints.
Exercise every day, preferably in the evenings or after a workout when muscle temperatures are warmer.
How to perform the complex
The workout consists of the following exercises:
- Hip rotation - 5 times in each direction.
- Mahi sideways - 10 times in each direction.
- Crossing from foot to foot in a deep squat - 30 seconds.
- Transition 90/90 - 30 seconds.
- "Butterfly" - 30 seconds.
- "Frog" - 30 seconds.
- Forward fold - 30 seconds.
- Twine hold - 120 seconds.
Exercise caution while exercising. Do not increase the range if you feel severe pain and discomfort. The body needs time to get used to the new position, and sudden and strong movements can lead to injury.
How to do exercises
Hip rotation
Bend your knee and rotate your hip as much as possible. You can hold on to the support if you lose your balance.
Mahi sideways
Perform swings with a straight leg, trying to raise it higher. If you lose your balance, do the exercise against the wall.
Transition from foot to foot in a deep squat
Lower yourself into a deep squat, trying to keep your back straight. Rest your elbows on your knees to spread them wider. Shift your weight from foot to foot, lifting the inside of your foot slightly off the mat.
Transition 90/90
Sit on the floor with one thigh in front of your body and the other behind it. Bend both legs at the knees at a 90° angle. Without lifting your feet from the floor, change position, turning from side to side.
Butterfly
Sit on the floor, bend your knees and place your feet together. Try to drop your knees. Can you deepen stretchingstretching your arms forward.
Frog
Bend your knees and spread them out to the sides. Leaning on your hands, try to get as low as possible, ideally lie on your stomach on the floor.
Forward fold
Spread your legs to the sides, straighten them at the knees. Lean forward, trying to lie on your stomach on the floor.
Twine hold
Spread your legs apart and slowly lower yourself. Rotate your pelvis back so that the back of your foot and knees point forward. You can use yoga blocks, as in the video, and as you get used to it, move your hands to the floor or even put them on your elbows.
Spend as much as you can in the position. If you can’t immediately stand like this for 120 seconds, divide the exercise into four intervals of 30 seconds or two of a minute and add a little rest.
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