Pumping: a short home workout that will lead to muscle tone

This small complex will take no more than 15 minutes, but during this time you will properly load the muscles of the arms and legs, pump the press and back.

How to do the workout

The complex consists of the following exercises:

1. Push-ups with legs on a support - 12 times.
2. Pistol squats - 10 reps per leg.
3. Change of hands in the boat - 10 times.
4. Hold on the press - 40 seconds.
5. Plank on toes - 60 seconds.

You can rest between exercises, but no more than 60 seconds. After completing one circle, start again. All you need to do is three.

How to do exercises

Push-ups with legs on a support

Find a low, stable support, such as a chair or sofa. Stand in an emphasis lying, putting your feet on a raised platform, and perform push ups.

Tighten your abs and buttocks so that your torso stays rigid and your lower back doesn't sag down. Keep your elbows close to your body, do not spread your arms at your sides.

Pistol Squats

Fulfill sit-ups on one leg, stretching the other in front of you. Make sure that the heel of the supporting leg does not come off the floor at the lowest point.

If you can't complete the move without support yet, stand next to a wall or counter and hold on to it as you lift.

Change of hands in the boat

Lie on your stomach, stretch both arms above your head, clench your hands into a fist and point them with your thumbs up. Lift your chest off the floor, trying to raise it as high as possible. Bend one arm at the elbow and pull the wrist to the shoulder, leave the other in place. Then change hands.

Continue to alternate arm positions without lowering your chest to the floor.

Hold on the press

Roll onto your back, lift your shoulder blades and shoulders off the floor, bend your legs and pull your knees to your chest. Stretch your arms along the body and hold them in weight on the sides of the body.

Hold this position for 40 seconds.

plank

Stand in an emphasis lying, and then tuck your feet so that your feet are on your toes. Shift your weight onto your arms, tighten your abs and buttocks, and check that your body is in a straight line. Look at the floor. hold out 60 seconds, trying not to change positions.

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