Leveling up: a simple complex for a toned body

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Any beginner can handle this workout.

This complex is suitable for those who want to warm up well, strengthen the abdominal muscles without risking the lower back and load the arms and shoulders without push-ups.

How to do a workout

The complex consists of four exercises:

1. Calf squats.
2. Shoulder-touch placket.
3. Lunge with a twist of the body.
4. "Worm".

Do each of them 10 times - this will be one circle. Then take some rest, if necessary, and start over. Make three circles.

You can also use these movements as a warm-up before your main workout. In this case, make one circle and start your lesson.

How to do exercise

Calf squats

Perform a squat while tilting the body forward and touching the floor with your fingers. Then go out onto your toes and stretch your arms up. Go back to the squat, and on the way out, jump. Alternate lifting on toes with jumping out.

While bending over, keep your back straight, while squatting, do not lift your heels off the floor.

Shoulder-touch plank

To begin with, stand upright and take turns touching the opposite shoulders with your palms. Tighten your abs and glutes to protect your lower back from excessive bending.

After that, bend your legs at the knee and hip joints, going into the "bear" bar. Repeat the slaps on the shoulders again and return to the starting position. Continue to alternate positions.

Twist lunge

Stand up straight with your hands behind your head. Lunge forward and at the lowest point turn the body first in one direction and then in the other direction. Return to starting position and repeat on the other leg.

Try to lunges with a full range so that your back knee is almost touching the floor.

Worm

Bend over and place your hands on the floor. Pass them forward, lying down, come back and straighten up. Repeat from the beginning.