2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A simple complex will remind you that you actually have muscles.
For this complex, you will need a short elastic band-expander. You can also take a long expander and fold it in half, or do the exercises without resistance at all.
Perform the following movements:
1. Reverse lunge with activation of the shoulders and back
Put the expander on your wrists and stretch your arms in front of you, lower your shoulders and bring your shoulder blades together. Lunge back to parallel with the floor in front of your thigh, and then spread your arms, overcoming the resistance of the elastic band. If you do not have an expander, after the lunge, simply strain your arms with all your might - imagine that you are pushing the walls apart. Do 10-12 times on each leg.
2. Jumping in the lunge
With a jump, change your legs in a lunge, while stretching your arms forward. Continue to spread your arms (or tense them if doing without an elastic band) throughout the exercise. Work for 20 seconds, try not to pause.
3. Stepping in the plank and stretching in the downward dog pose
Place the expander around your wrists and stand on the plank. Contract your abs and glutes to keep your core firm. Take a step to the side with one hand, turn it back and repeat on the other side. Then do a push-up, swing your pelvis up and into a face-down dog pose.
Spread your shoulders and shoulder blades to the sides, stretch your spine, feel the stretch in the muscles on the back of your thigh. Return to the lying position and repeat again. Do this chain of movements six to eight times.
4. Steps in the plank to the right and left
Throw the expander over your wrists and stand at the support position. Take a step with your right hand and left foot to the left at the same time, and then step with your left hand and right foot in the same direction. Follow this link again to the left, and then repeat two of the same steps to the right. Continue the exercise for 30 seconds. Make sure that the lower back does not fall down, and the body remains rigid.
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