Pumping: an easy complex for those who want to warm up a little
Miscellaneous / / June 06, 2023
These five exercises won't take much of your time.
Try this stretch if you feel like moving around a little without being too hard. For example, the day after a hard workout or after a whole day of work spent sitting. The complex will help to warm up and stretch well, as well as slightly reduce the pain in clogged muscles.
How to do the workout
Perform the following exercises 4-6 times in each direction:
- "Cat-bull" and the pose of a dog.
- Pulling the leg back.
- "Needle".
- Reversal lunge.
- Stretching the back of the thigh with a turn.
Do the exercises smoothly, do not try to increase the range of motion by applying force. Do not hold your breath and try to relax in extreme positions.
How to do exercises
"Cat-bull" and the pose of the dog
Get on all fours. Pull the middle of the back to the ceiling, press the chin to the chest. Then arch your spine and lower your shoulders.
Push your pelvis up and straighten your knees, going out into dog pose. Hold the position for a couple of seconds, stretching your shoulders and back of your thighs, and then return to all fours.
This counts as one time. Perform four such bundles of movements. At the end, stay on all fours.
Pulling the leg back
Straighten your right leg and move it to the left, while lowering your pelvis to the floor. Feel the stretch in your left gluteus muscle. Lower your body onto your leg and hold the position for a few seconds. Then return to all fours and repeat with the other leg.
Needle
Stay on all fours. Bend your left arm at the elbow, place your right shoulder on the floor and extend your right arm to the left. Feel it stretch shoulder and neck muscles. Return to starting position and repeat on the other side.
Lunge with a turn
Stand in an emphasis lying, then bend your right leg and place the foot next to the palm. Resting your hand on your knee, turn your body to the right. Hold this position for a few seconds, and then return the body to a straight position, go into a prone position and repeat with the other leg.
Stretching the back of the thigh with a turn
Lie on your back, bend one leg at the knee and pull it closer to your chest. Grab your thigh with your hands. Straighten your leg as far as possible. Spend a few seconds in this position, bending and extending your leg at the knee.
Then release your hip, rotate your pelvis, and lower your knee to the floor. With one hand, press the knee to the floor, take the other to the side. Make sure both shoulders touch the floor. Then return to the starting position on your back and repeat with the other leg.
Write how the stretch went. Do you feel good?
Read also🧐
- Pumping: 6 exercises with a kettlebell for a complete workout of the whole body
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- Pumping: 3 exercises for those who want an iron press