Pumping: a simple complex that will help you wake up and warm up properly

This small complex will help raise your heart rate a little, relieve muscle stiffness, which is often felt in the morning, and tune in to an active day. You can use the exercises both as a small exercise and as a warm-up before training.

How to do the workout

You will need a small pillow or a rolled up blanket. It is also desirable to free up space next to the wall.

The complex consists of the following movements:

1. Flexion and extension of the body through squats.
2. Lateral lunge with a turn of the body.
3. "Mill" against the wall on one knee.
4. Stretching chest and slope.
5. 90/90 and side stretch.
6. Rise from the floor.
7. Free shake.

Set a timer and do each exercise for one minute.

How to do exercises

1. Flexion and extension of the body through squatting

Stand up straight, place your feet hip-width apart. Place a pillow or rolled-up blanket in front of your feet if you have one. Thanks to them, kneeling on the floor will be more comfortable.

Press your chin to your chest and place your palms on the back of your head. Spine by vertebrae, bend your back until you lower yourself into a full tilt. Hold this position for a second and then take a deep

squat. Raise your pelvis up again, do another squat.

Then place your knees on the floor or on a pillow if you have one. Place your hands on your shins and bend well, stretching the front of your body.

Be careful with the lower back: if you feel tension, squeeze your buttocks harder and try to bend in the thoracic region.

Come back into a squat, then into a tilt with your hands behind your head. Slowly rise, rounding your back. At the top, bend again in the thoracic region, and then start again.

2. Lateral lunge with body turn

Lower yourself into a deep side lunge, stretching hips. Rest your elbow on your thigh and turn your body towards the outstretched leg, point your other hand up.

Try to turn your chest to the side, look at the raised hand. Return the body to its original position and, without rising, switch to the other leg. Continue in the same spirit.

3. "Mill" against the wall on one knee

Stand with your right side against the wall and get down on your right knee. Turn the body as far as possible to the right and bend to the parallel of the spine with the floor. Stretch your left arm above your head. Keep your right hand bent next to your chest.

From this position, lift the body, turn your chest to the wall and stretch your right hand to the right. Repeat first.

Do the exercise for 30 seconds, then switch sides. Stand with your left side against the wall on your left knee and repeat a bunch of movements in this direction.

4. Chest stretch and tilt

Get on your right knee. Place your left hand on your right heel or shin, and then arch your back and stretch your right arm up and back.

Come out of the arch, push your pelvis back and sit on your heel. Straighten your front leg and bend your stomach to your knee. Hold the pose for a few seconds and then get back up on one knee and do the link again.

Do 30 seconds with each leg.

5. 90/90 and side stretch

Sit on the floor with your right foot in front of your body and your left behind. Both bend in knees at a right angle.

Bend forward to lie on your stomach on your knee. Then straighten up, place your right palm on the floor and stretch your left hand to the right through your side.

Straighten up, roll over to the other side and repeat the same.

6. Getting up from the floor

Sit on the floor for a minute and get up. No need to straighten up completely - stay in a half-bent position. Fold your legs as you like, you can lean on the floor with one or two hands.

7. free shake

Stand up straight, close your eyes. Step from foot to foot, run in place, jump. Shake your arms, sway from side to side. Your task is to relax and enjoy as much as possible.

You can finish the complex with a breathing exercise - perform 6-8 deep breaths and exhalations. Make sure that while inflating and deflated belly.

And be sure to share your impressions of the complex in the comments!