Pumping: a 12-minute complex that will help you warm up well
Miscellaneous / / August 22, 2023
Smooth and calm movements will allow you to better feel your body.
If the body requires movement, but you are not yet ripe for training, try this small complex. It will perfectly warm up and stretch the muscles of the hips and buttocks, help get rid of tension and tightness in the shoulders and pump the muscles of the body a little.
If you are working from home, try doing it during your lunch break or right after you turn off your computer at the end of the day. You can also use it as a good warm-up before exercising in the gym.
How to perform the complex
It consists of the following exercises:
- Warming up the hips in transitions on the floor.
- Coups from the "crab" to the "bear" plank.
- Raising the pelvis with stretching.
- Movement of the shoulder blades with turns.
Set a timer and do each exercise for a minute, resting between them for 30 seconds. When you complete one circuit, rest for the prescribed 30 seconds and start again. Complete two circles.
Take your time - move slowly and under control, without jerks and sudden movements.
How to do exercises
Warming up the hips in transitions on the floor
Sit on the floor, bend both legs at the knees and position them so that the shin of one is in front of the body and the other is behind it. Raise the pelvis and change the position of the shins to the mirror.
Then rise to your knees, pushing your pelvis forward. Move the leg behind you forward and place your foot on the floor. Move your pelvis forward - feel how the muscles of the hips and lower leg are stretched. Then place the second foot on the floor, coming out in squat.
Now do everything in reverse order. Return your leg to your knee, rock back, sit up and take your shin back behind your body. Change legs again, rising off the floor, and repeat the same on the other side.
Coups from the "crab" to the "bear" plank
Get on all fours with your toes tucked in so that your feet are on the balls. Then lift your knees off the floor, keeping right angles at the knee and hip joints. This is the "bearish" plank - the starting position.
Lift your right arm and left leg off the floor and turn your stomach up through your right side. Return your raised foot and palm to the floor - this is the “crab” position. Then lift your right leg and left arm off the floor and again through your right side return to the "bear" bar.
Continue like this until the end of the interval.
Pelvic lift with stretch
Sit on the floor, place your palms behind your body, bend your knees. Place the ankle of the right leg on the knee of the left, tighten the buttocks and lift the pelvis up to full extension in the hip joint. Get back down and repeat. Don't fall into shoulders. Make sure that they are lowered throughout the exercise.
Perform the movement for 30 seconds, then switch legs: put the ankle of the left foot on the knee of the right and finish the interval in this position.
Scapular movements with reversals
Get on all fours. Bring your shoulder blades together as if you were about to squeeze a pencil between them. Hold the position for a couple of seconds, and then spread your shoulder blades as wide as possible.
Lift your right hand off the floor and place it behind your head. Turn your chest to the side, trying to direct your elbow to the ceiling as far as possible. Hold for a couple of seconds, then lower your right hand, pass it under your left and lower your right shoulder to the floor. Lay your head on the right side and stay in this position for a while, stretching back muscles and shoulder.
Get back on all fours and start the combination again. Only now, after reducing and diluting the shoulder blades, perform movements to the left side.
Share your impressions of the complex in the comments!
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