Pumping: a nice warm-up for those who feel wooden in the morning
Miscellaneous / / April 04, 2023
Six minutes of quiet exercise.
This set of exercises will help you wake up, get rid of the feeling of stiffness in the muscles and tune in to an active day. All you need is a timer and a mat, but the latter can be replaced with a blanket.
How to do the workout
The lesson consists of six exercises, each of which will need to be performed for a minute:
- Circular slope.
- Warm-up shoulders, lying on the floor.
- Transition from squat to cobra pose.
- Deep squat and bend.
- Shoulder spreads on the floor.
- Transition to the table pose from the "corner".
Don't try to deepen the poses with jerks or do them perfectly. The main goal is to warm up the body after sleep and have fun.
How to do exercises
Circular slope
Stand with your feet hip-width apart or slightly wider. Take a deep breath, and as you exhale, turn your body slightly to the right and lower yourself until your right foot touches with your fingertips or palms.
If pulls under the knees, you can bend them a little - feel how the spine lengthens from the coccyx to the neck. Without straightening, move the body to the left, touching the left foot, and with an inhalation, slowly straighten up, rounding the back.
Next time, start on the left side: go down to the left foot, and rise, turning the body to the right. Alternate sides through time.
Shoulder warm-up lying on the floor
Lie on the floor on your stomach, stretch your arms forward. With an inhalation, tear your chest off the surface, bend your elbows and bring your hands to your shoulders.
Return to starting position and repeat. Move smoothly and make sure that during the ascent neck was on the same line with the back: look not forward, but at the floor in front of you.
Transition from squat to cobra pose
Lower yourself into a deep squat, pressing your heels into the floor and keeping your back straight. From this position, walk forward on the floor with your hands and come out into the cobra pose - in emphasis on the palms, with an arched back and straight legs.
Stretch your crown to the ceiling, lower your shoulder blades. If it pulls lower backslightly bend your arms. Straighten your legs, but do not put your hips on the floor.
Spend one breathing cycle in the pose - inhale and exhale, and then, moving your hands, return back to the squat. Repeat the exercise.
Deep squat and bend
Stay in squats, turn your knees to the sides and rest your elbows on them. Make sure your back is straight and your heels are flat on the floor. Spend a couple of breathing cycles in this pose, shifting from foot to foot.
Then raise the pelvis, and lower the body, going into a slope. Straighten one leg, bend the other at the knee and put it on the toe, then change them. Do four shifts of leg curls and leg extensions, and then return to the squat.
Repeat the exercise. While bending over, try to relax your back.
Shoulder reversals on the floor
Sit on your knees and place your palms on the floor in front of you, placing them twice as wide as your shoulders, fingers to the sides.
Move your body to the right, lower your left shoulder and press it to the floor. Hold for one breath, return to the starting position and repeat on the other side.
Transition to the table pose from the "corner"
Sit on the floor, stretch your legs forward and place your palms next to the pelvis. Leaning on your hands, lift your pelvis. From this position, leaning on your heels, swing forward and come into a table pose. Raise the pelvis as high as possible so that the body from the knees to the shoulders stretched out in one line.
Spend one breath cycle in the pose, squeezing your buttocks with all your might, and then return to the “corner” and repeat from the beginning.
Try not to lower the pelvis to the floor until the end of the interval - this will make both the buttocks and the abs work well.
Let me know how you like your morning workout. Muscles become softer?
Read also🧐
- Pumping: 5 exercises with dumbbells for beautiful hips
- Pumping: home cardio workout with a good load on the hips and buttocks
- Pumping: a complex with one dumbbell for a steep load on the legs and body