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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
Iya Zorina has put together another workout of the week that will strengthen your muscles and build endurance.
What is needed
Jump rope, stable chair or other piece of furniture 50 centimeters high, rug, 6 meters of free space.
How to do a workout
Do each exercise the specified number of times, and then move on to the next without interruption. When you finish the last one, rest for 1-2 minutes and start over. Perform 3-5 circles, focusing on how you feel.
- Jumping rope - 100 single or 50 double.
- Bulgarian split squat - 10 times on each leg.
- "Scissors" - 20 times.
- Chameleon - 10 steps.
- Glute bridge with body lift - 10 times on each leg or 20 on two legs.
- "Rock climber" - 20 times.
How to do exercise
If you know how to jump double - do, if not, do the usual. Keep your elbows close to your body, twist only with your wrists, and lock your forearms in one position.
Bulgarian split squat
Experiment with the distance from the support to get a right angle at the knee of the supporting leg at the bottom of the squat. Do 10 reps with your right foot, then 10 reps with your left. If the load is too heavy, change your legs more often, for example after 5 squats.
If you can't keep your balance, do regular air squats, do 20 reps.
Straighten your knees, do not lower your legs to the floor until the end of the exercise. Try not to slouch.
At each step, touch the floor with your chest, try to pull your leg up as far as the stretch allows. If you have enough room, take 10 steps one way, if not, take 5 steps, and then back.
If this is too difficult, do the movement in half the range: do not push up completely, only bend your arms slightly.
Practice doing this exercise before starting the complex so as not to get confused in the process.
Glute bridge with body rise
Do a one-legged movement to build your glutes better. Do 10 times for each leg. If it's too difficult, do it on two legs.
Try to keep the body in one position, not to raise the pelvis too much during the exercise. Work hard.
If you haven't tried our previous workouts, be sure to do so. There are a lot of interesting strength and cardio exercises in circle and interval formats.