2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
It is unlikely that you have ever done such movements.
All you need for this workout is a free space next to the wall and a timer.
In 20-30 minutes of training, you will pump well the front and back sides of the thigh, buttocks, shoulders and arms. Moreover, the muscles will have to work both dynamically and statically. Your core muscles will tense without respite in all movements, helping you to maintain difficult positions.
The complex consists of six exercises. Perform them in a row without rest for the specified number of times or seconds.
- Plank with feet on the wall and pulling knees to chest - 30-40 seconds.
- Extension of the legs in a squat against the wall - 10 times for each limb.
- Jumping with feet on the wall in a lying position - 30-40 seconds.
- Split squats with the leg on the wall - 10 times per leg.
- Walking bar supported on a wall - 30-40 seconds.
- Glute bridge on one leg - 10 times each.
If some exercises do not work out for you, replace them with simpler counterparts on the floor. After one lap, rest, if necessary, for 60-120 seconds and start over. Do three to five circles.
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