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Trickben.com » Fitness » Pumping: easy stretching for those who do not like static poses

Pumping: easy stretching for those who do not like static poses

29 Jan 2024, 00:02, parser
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This complex will take only 5-10 minutes and will allow you to gently warm up and stretch your muscles, as well as load your abs and legs a little. You can use it as a warm-up or a small workout when you don't have time to practice at all.

How to do a workout

The complex consists of the following exercises:

  1. The pose "dog face down" and the change of legs.
  2. The translation is upside down.
  3. Changing legs with a knee lift.
  4. Jumping to the side with a leg extension.
  5. Lunges with a leg extension.

Do each of them for a minute, and then move on to the next one. If at the end of one lap you feel that the load is not enough, rest for 60 seconds and repeat again.

How to do exercises

The "dog face down" pose and the change of legs

Get on all fours, then bring the pelvis up, straighten your arms and legs. Your body should resemble an inverted letter V — this is the "dog face down" pose.

Make sure that your back is straight and your lower back is in a neutral position. If it pulls under your knees, you can bend your legs slightly and lift your heels off the floor.

Spend a few seconds in this position, stretching the back of your thigh. Then bend your right leg at the knee and bring it forward, sit down and put your hip on the floor in front of you. Leave the bent left leg behind the body.

While sitting on your butt, change your legs: move the left one forward, and put the right one back. Place your palms on the floor in front of you and go back to the "dog face down" pose. Repeat from the beginning.

Translation upside down

Lie on your back, connect and straighten your legs. Keep your hands close to your body, with your palms on the floor.

Lift your straight legs up, lift your pelvis off the mat and try to touch the floor behind your head with your toes. If you can't do this with straight legs, bend them slightly at the knees.

Gently lower your feet back to the floor and repeat.

Lunges with leg extension

Perform a lunge forward with your right foot. Without straightening up, take a step back, going into a squat. Place your right hand on the floor and, leaning on your palm and left foot, straighten your right leg to the left side.

Return to the squat and repeat the combination in the other direction. Now you will lunge with your left foot and then turn to the right.

Changing legs with a knee lift

Sit on the floor, bend your knees. Put the right one in front of the body, and the left one behind it. Lift the pelvis off the floor and kneel down. Move your left leg forward and place your foot on the floor. Leaning on it, rise up and bring your right knee forward. Then get down on it and sit on the floor, moving your bent left leg behind your body.

While sitting on your butt, change the position of your bent legs so that the left one is in front of the body and the right one is behind it. Repeat the whole combination in the other direction.

Sideways jumps with leg extension

Drop into a deep squat and place your palms on the floor in front of your body. Leaning on your hands, make a jump to the left. Land on your left leg, and take your right leg to the side and straighten it, while simultaneously raising your left arm bent at the elbow.

Then, with a small jump, return to a deep squat with your hands on the floor and repeat the jump with a leg extension. Perform five jumps in one direction, and then the same number in the other. Repeat until the end of the interval.

And be sure to share in the comments how you like the workout!

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