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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-07-28 10:38
Finally please your body.
This small complex will help you not only stretch your muscles and increase joint mobility, but also warm up. Since there are no static exercises here, you can use it as a warm-up before your main workout, or simply do it after a full day of sitting in a sitting position.
How to do a workout
The complex consists of five stages:
- Bending and squatting to the toes.
- A circular motion with the hip and a change of legs in a lunge.
- Raising the pelvis in the reverse plank and stretching the side.
- Cobra and scorpion pose.
- Raising the legs in the reverse plank.
Do each step for a minute, then move on to the next. Since the exercises are done at a calm pace, you will not need to rest.
If you want not only to stretch, but also to load the muscles more, you can increase the number of circles to three or five and, if necessary, add a rest of 30-60 seconds between them.
How to do exercise
1. Bending and squatting to the socks
The exercise will stretch the back of the thigh and warm up the legs, back, and buttocks.
When bending over, try not to bend your knees too much and keep your back perfectly straight. Feel the muscles on the back of your thigh stretch, and each time try to lower yourself down so that your toes touch the floor between your legs.
In the squat, make sure that your knees are turned to the sides, your back remains straight, and your heels do not come off the floor. After coming out of a bend or squat, stand on your toes and reach with your arms towards the ceiling.
2. Circular movement of the hip and change of legs in the lunge
Exercise will warm up the hips and buttocks, increase the mobility of the hip joints.
Raise your knee and, moving it first to the side and then back, describe a wide circle. Take your time: let the movement be slow - but you will not tear your muscles and lose your balance.
In lunges, try to go down lower, change your legs with a soft springy gesture. Do three times so that after lifting, start a circle with the thigh on the other limb.
3. Raising the pelvis in the reverse plank and stretching the side
The exercise activates the glutes, stretches the shoulders, back, and hip flexors.
Turn your hands to the sides with your fingers so as not to injure your shoulders while lifting. Pay attention to the work of the gluteal muscles: squeeze them at the top point to better load.
Alternate between the normal pelvic lift and the side stretch. Try to turn your chest to the side, and pull your raised hand further behind your head.
4. Pose of the cobra and "scorpion"
The exercise will warm up the muscles of the back and buttocks, increase the flexibility of the spine.
While doing the cobra pose, try to bend more in the thoracic spine, lower your shoulders and stretch your chest up. After that, do two side crunches. Try to reach the opposite hand with the toes of your foot, without turning your chest and shoulders to the sides.
5. Raising the legs in the reverse plank
The exercise will stretch the back of your legs, stress your gluteal muscles and hip flexors.
Climb into the reverse plank while pulling one leg up. Try not to bend the knee of the raised limb too much in order to better stretch the back of the thigh. Alternate sides every other time.
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