5 circles of hell: training will tone the muscles of the whole body

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

This week, Iya Zorina has prepared for you frog push-ups, an interesting climber and crab pulls.

What is needed

Timer, rug.

How to do a workout

To begin with, warm up: warm up all the joints of the arms and legs, make bends forward and to the sides. If you do the complex after the main workout, you can skip this point.

Perform all the exercises on the list a specified number of times without rest. At the end of the circle, rest for one minute and start over. If you have not managed to regain your breath, you can rest a little longer - 1, 5-2 minutes. Make 3-5 circles, be guided by the state.

• Jumping Jacks with hands closed in front of you - 20 times.
• A bunch of steps in push-ups and stretches in the "crab" - 6 times.
• Jumping with the leg back - 5 times for each.
• Runner's lunge - 20 times.
• "Rock climber" from side to side - 20 times.
• "Scissors" while sitting - 20 times.
• Push-ups "frog" with jumping up - 10 times.

How to do exercise

Jumping Jacks with hands closed in front of you

Exercise will warm up the body well and raise the pulse. Jump at a pace.

A bunch of steps in push-ups and stretches in the "crab"

During push-ups, make sure that your elbows do not go out to the sides, touch the floor with your chest at the lowest point. In the "crab" stretch back well, stretching your side. If you do not know how to do push-ups, just reach the stop while lying down and come back.

Jumping with the leg back

Jump higher, lean forward with a straight back. If you lose your balance, place your foot on the floor.

Runner's lunge

Do not lower your knee behind your standing leg to the floor, keep your legs taut. You need to do 20 hand swings, then change legs and repeat the same. Move your arms vigorously, as if you were sprinting.

"Rock climber" from side to side

This exercise will require more free space, otherwise you will be kicking the furniture with your feet. Try not to throw your pelvis up strongly during the jump.

Seated scissors

Keep your back as straight as possible. Keep your feet flat on the floor throughout the exercise.

Frog push-ups with jumping up

For push-ups, keep your elbows close to your body. If you can't do full range push-ups, do it in half.

How long did it take to close the circle? Did you recover in one minute or rest more? Write about your impressions in the comments and try other workouts.