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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Exercises for the home that will make you more tired than at the gym.
What is needed
A rug and timer to keep track of your rest.
How to do a workout
Perform all the exercises in a row a specified number of times, then rest for a minute and do four more such circles. If at the end of the circle you are very out of breath, you can increase the rest time to 1, 5–2 minutes in order to have time to restore your breathing.
Depending on your pace, the workout will take 15 to 25 minutes. Try not to rest between exercises, just between circles.
- Jumping hips - 20 times.
- "Dance of the Predator" - 10 times.
- T-turn from a lying position - 10 times.
- Plyometric gluteal bridge with leg changes - 10 times.
- Explosive push-ups forward - 10 times.
- A side lunge jump with touching the floor - 10 times.
- Crucifix "Crucifixion" - 10 times.
In order not to crunch your joints for the whole house, first do a warm-up: twist the joints of all limbs, make bends and turns of the body. Of course, if you perform the complex as an independent workout, and not as the end of a run or strength session.
How to do exercise
Jumping with hips
Exercise warms up the body and loads the core muscles. Maintain a high pace and try to extend your hips more to the sides.
Dance of the Predator
At the bottom, keep your back straight, turn your knees to the sides.
T-turn from the lying position
Do not lift your socks off the floor, just turn the body to the side and point your hand towards the ceiling.
Plyometric glute bridge with leg change
Push harder with your feet so that the pelvis comes off the floor. Change legs in the air.
Explosive push-ups forward
This unusual push-up will work well on your shoulders and arms. Dash forward quickly and explosively, touch the floor with your chest at the bottom. Do not spread your elbows to the sides, let them look back.
Side lunge jump with touching the floor
When bending over, keep your back straight.
Crucifix "The Crucifixion"
Press the lower back to the floor, during the exercise, only the shoulder blades come off. Touch your toes, do not lower your feet to the floor until the end of the exercise in order to better load the abs.
Write in the comments how the training went. Did you manage to complete the circle without rest between exercises, was there a minute to restore your breathing? And of course, try the rest of the complexes, they are just as interesting and intense.
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