Pumping: 7-minute complex for those who want to do the splits. Do it every day.
The main secret to success in stretching is regularity. So if you want to do the splits, but do stretching once a week or less (when you remember about it again), then there will be little benefit.
We have put together a small routine that can be easily done every day. It consists of a warm-up and stretching, allowing you to gently stretch your muscles and increase the range of motion in your hip joints.
Exercise every day, preferably in the evenings or after training when muscle temperature is higher.
How to perform the complex
The training consists of the following exercises:
- Hip rotations – 5 times in each direction.
- Side swings – 10 times in each direction.
- Shifting from leg to leg in a deep squat – 30 seconds.
- Transition 90/90 – 30 seconds.
- “Butterfly” – 30 seconds.
- “Frog” – 30 seconds.
- Forward bend fold – 30 seconds.
- Hold the splits for 120 seconds.
Exercise caution when performing the exercises. Do not increase the range if you feel severe pain or discomfort. The body needs time to get used to a new position, and sudden and forceful movements can lead to injury .
How to do exercises
Hip rotation
Bend your leg at the knee and rotate your hip as much as possible. You can hold on to a support if you lose your balance.
Side swings
Perform swings with a straight leg, trying to lift it higher. If you lose your balance, do the exercise against a wall.
Deep Squat Leg Shift
Lower yourself into a deep squat, trying to keep your back straight. Rest your elbows on your knees to spread them wider. Shift your weight from one foot to the other, lifting the inside of your foot slightly off the mat.
90/90 transition
Sit on the floor with one thigh in front of your body and the other behind it. Bend both knees at a 90° angle. Without lifting your feet off the floor, change positions by turning from side to side.
Butterfly
Sit on the floor, bend your knees and put your feet together. Try to lower your knees. You can deepen the stretch by reaching your hands forward.
Frog
Bend your knees and spread them apart. Using your hands, try to go as low as possible, ideally lying on your stomach on the floor.
Forward-leaning fold
Spread your legs apart, straighten them at the knees. Bend forward, trying to lie with your stomach on the floor.
Holding the twine
Spread your legs apart and lower yourself slowly. Rotate your pelvis back so that the back of your feet and knees point forward. You can use yoga blocks, as in the video, and as you get used to it, move your hands to the floor or even place them on your elbows.
Hold the position for as long as you can. If you can’t hold it for 120 seconds straight away, divide the exercise into four 30-second intervals or two one-minute intervals and add a short rest.
KEEP TRAINING
Pump Up: 30-Minute Workout to Lose Weight and Build Endurance.
Pumping: a complex that will load your muscles well even with light dumbbells.
