This small complex will take no more than 15 minutes, but during this time you will properly load the muscles of your arms and legs, pump your abs and back.
The complex consists of the following exercises:
You can rest between exercises, but no more than 60 seconds. After completing one lap, start over. In total, you need to complete three.
Find a low stable support, such as a chair or sofa. Stand at point-blank range lying down, with your feet on a raised platform, and perform push-ups .
Strain the abs and buttocks so that the body remains rigid and the lower back does not sag down. Keep your elbows closer to your body, do not place your hands on the sides.
Perform squats 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 bottom point.
If you cannot perform the movement without support yet, stand next to a wall or a rack and hold on to them during the ascent.
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 the position of the arms, without lowering the chest to the floor.
Roll over on your back, lift your shoulder blades and shoulders off the floor, bend your legs and pull your knees up to your chest. Extend your arms along the body and hold them in the air on the sides of the body.
Hold this position for 40 seconds.
Stand at point-blank range lying down, and then tuck your feet so that your feet stand on tiptoes. Transfer your body weight to your hands, tighten your abs and buttocks, check that the body stretches in a straight line. Direct your gaze to the floor. Hold on for 60 seconds, trying not to change positions.
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