For this complex you will need a stable chair and two dumbbells. If you do it in the hall, you can use a wooden box or bench.
As for the weight of dumbbells, beginners should try shells weighing 5-8 kg, advanced — 12-16 kg.
The complex consists of the following exercises:
Perform all the exercises in a row, resting between them for 30-45 seconds. After finishing the last one, rest for 60-120 seconds and start again. Do 3-5 laps.
Find a stable chair and stand with your right side to it. Take dumbbells in your hands. Put your left foot on the edge of the chair, transfer your body weight to it and perform pacing.
Go back down and repeat the movement. Try to keep your back straight and not push yourself with the supporting leg — this will take away the load from the working hip.
Sit on the floor, lean against the chair with your back in the area of the shoulder blades and lift the pelvis off the floor. Place the dumbbell on your hip and hold it with your hands. Straighten at the hip joints while lifting one leg at the same time.
Tighten the gluteal muscles at the top point, then lower to the starting position and repeat . Do not sit on the floor until the end of the approach.
Take the dumbbells and hold them in straight arms. Perform a lunge to the side and tilt the body forward with a straight back.
Then, without getting up, go into a lunge on the other leg, and then straighten up, returning to the starting position. Do the same, but now start on the other side.
Put your feet hip width , shift the weight to the right, and put the left on the toe slightly behind. Take dumbbells in your hands. Slightly bend the knee in front of the standing leg, straighten your back and bend at the hip joints, bending down. At the same time, twist the body so as to bring the left hand from the dumbbells to the right foot.
Feel the muscles on the back of your thigh stretch. Climb back up, keeping your back straight, and repeat again.
Stand a step away from the chair with dumbbells in your hands. Make a lunge with a straight right leg back, while bending the left and tilting the body forward.
From this position, straighten up abruptly and transfer your right leg to a chair, while at the same time going out on a sock. Again, go into a lunge, lowering the dumbbells down. Continue in the same spirit, alternating these positions.
Write how you like the training. What dumbbells did you work with?
