Workout of the day: 3 warm-up movements after work

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

The pleasant short complex will pump up the mobility of the joints and activate the muscles of the buttocks.

If you sit for a long time during the day, the gluteal muscles stretch and lose strength. To tone them back and stretch your thighs and back muscles, try this gentle little workout.

You can do it just before cardio or strength training. There are no static positions here, so movement will not degrade your performance. On the contrary, they will help develop the mobility necessary for good technique and activate the muscles to properly load them with strength movements.

Also, this warm-up can be done on rest days - for example, after a working day. It will help stretch clogged muscles, speed up the blood a little and enjoy the movement.

The complex consists of three bundles of exercises:

1. Glute bridge → side stretching with the hand behind the head → lifting on the press with straightening one leg - 6 repetitions of the ligament in total.
2. Transition from a cross-legged pose to a squat → lowering the knee to the floor - 4-6 repetitions of the ligament in total.
3. Glute Bridge with Straight Leg Abduction - 3-5 reps per leg.

Follow the movements one after the other, and then repeat from the beginning. Make 2-3 circles.