Leveling up: a cool complex for good posture and healthy shoulders

How to do a workout

The complex consists of five movements:

Jumping "legs together - legs apart" and squat with the work of the arms.
Push-up with abduction of the hand behind the back.
Squat "pistol" with a roll back.
Locust pose with hand work.
Twisting on the press with the transfer of hands behind the back.

Do each of them for a minute and move on to the next. There is no rest between exercises, but don't worry: the movement cords are built in such a way that you have time to rest in the process.

At the end of the circle, take a breath for one minute and start over. Do three circles - this will take 18 minutes.

How to do exercise

Jumping "legs together - legs apart" and squat with the work of the arms

Make three legs together, legs apart jumps, keeping your bent arms close to your shoulders. After the third jump, go into a squat and spread your elbows to the sides.

Lower your shoulders and bring your shoulder blades together, raise your arms up until the elbows are fully extended, and then lower them in the same way. Imagine that you are standing next to a wall and press your hands against it - they slide in the same plane both up and down.

With a jump, collect your legs and repeat the bundle from the beginning.

Push-up with abduction of the hand behind the back

Stand in support and perform a push-up, keeping your back straight and your abs tense. Do not spread your elbows to the sides, keep them close to your body.

Raise a straight arm forward, draw it in a circle to the side, bend at the elbow and wrap the hand behind your back. Put it back in the same way and put it on the floor. Repeat the ligament at first, but now follow the movement with your left hand.

If you don't know how to do full push-ups, do the same from your knees.

Squat "pistol" with a roll back

Raise one leg and lower yourself into a pistol squat. Then sit on the floor on your bottom, roll onto your back, leaning your straight arms on the floor, return back to your foot and rise in the "pistol".

If you do not know how to stand up on one leg, after the roll, go up on two, and then lower on one again. Alternate your legs every other time.

Locust pose with hand work

Lie on your stomach, straighten your legs and extend your arms over your head. Raise your arms and legs at the same time, tighten your buttocks. Then, in a circular motion, move your hands behind your back so that your fingers connect in the lumbar region, return them back and lower them to the floor with your legs.

Repeat the movement from the beginning.

Twisting on the press with the transfer of hands behind the back

For this exercise, you will need a PVC stick, mop handle, expander, or rope. The main thing is that the subject is long enough.

Sit on the floor and pick up the stick. Trying to keep your back straight, bend your legs and move them over the stick from the bottom up. Straighten your legs and reverse the movement, pulling your knees closer to your chest and swinging your legs over the pole from top to bottom.

After that, lower your legs to the floor and move the stick behind your back in outstretched arms. Put back and repeat the bundle from the beginning.

If your shoulders are not particularly flexible, grab the stick wider for more comfort.