Leveling up: easy warm-up for those who are tired of lying on the beach

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

15 minutes of pleasant activity, and you can go swimming.

This short workout will invigorate you well and tone your body muscles. Due to the circular format, you will spend no more than 15 minutes per session, stretch well and strengthen your arms and shoulders, hips, buttocks and hip flexors.

How to do a workout

The complex consists of four exercises:

• "Worm" - 10 times;
• lifting from knees and jumping out - 20 times;
• walking bar with a jump to the feet - 10 times;
• touching the legs in the crab pose - 20 times.

Do the exercises the specified number of times without rest, then take a breath for one minute and start over. Make three circles.

How to do exercise

Worm

The movement warms up the arms and shoulders well, but at the same time it is perceived quite easily.

Stand up straight, then bend over and walk your hands over the sand until you are lying down. Go back in the same way. If there is not enough load, try push-ups before going back.

Kneeling up and jumping out

The exercise will pump the hips and buttocks, load the core muscles.

Stand up straight with your arms folded in front of your chest. Take turns lowering your legs to your knees, then rise into a squat and jump up, helping yourself with your hands. Repeat the same, but this time kneel down on the other leg.

Walking bar with a jump to the arms

In this exercise, the arms and shoulders, abdominal muscles and hip flexors will receive a good load.

Stand in support, tighten your abs and buttocks so that the body stretches in one straight line from shoulders to feet. In turn, lower your hands to your elbows and again rise to the support position. Then jump with your feet closer to your hands, return to the lying position and repeat from the beginning.

Crab Feet Touch

If you are training on the beach, first shake off the sand from your feet so that it does not fall into your face from careless movement.

Sit on the sand, bend your knees and place your feet on the surface, place your palms behind the body close to the pelvis.

Lift the pelvis away from the sand, keeping the weight on your palms and feet. Raise your leg and touch it with the fingers of the opposite hand. Lower back and follow on the other side.

Continue in the same spirit, alternating sides every other time.