Pumping: a simple complex that will help you wake up and warm up properly. You will need a pillow and 10 minutes of free time.
This small complex will help to raise your pulse a little, relieve muscle stiffness, which is often felt in the morning, and tune in to an active day. You can use the exercises both as a short workout and as a warm-up before training.
How to perform the workout
You will need a small pillow or a folded blanket. It is also advisable to free up some space near the wall.
The complex consists of the following movements:
- Bending and unbending the body through squatting.
- Side lunge with body rotation.
- “Mill” against the wall on one knee.
- Chest stretch and tilt.
- 90/90 and side stretch.
- Getting up from the floor.
- Free shaking.
Set a timer and do each exercise for one minute.
How to do exercises
1. Bending and unbending the body through squatting
Stand up straight with your feet hip-width apart. Place a pillow or folded blanket in front of your feet if you have one handy. This will make it more comfortable to kneel on the floor.
Press your chin to your chest and place your palms on the back of your head. Vertebra by vertebra, bend your back until you are in a full bend. Hold this position for a second, then do a deep squat . Raise your pelvis up again, do another squat.
Then place your knees on the floor or on a cushion if you have one. Place your hands on your shins and bend well, stretching the front of your body.
Be careful with your lower back: if you feel tension, squeeze your buttocks harder and try to arch your chest.
Squat again, then bend over with your hands behind your head. Rise up smoothly, rounding your back. At the top, arch your chest again, and then start again.
2. Side lunge with body rotation
Lower yourself into a deep side lunge, stretching your hips . Place your elbow on your thigh and rotate your torso toward your extended leg, pointing your other arm up.
Try to turn your chest to the side, look at the raised hand. Return the body to the starting position and, without rising, move to the other leg. Continue in the same spirit.
3. “Mill” against the wall on one knee
Stand with your right side to the wall and kneel on your right knee. Turn your body as far to the right as possible and bend until your spine is parallel to the floor. Stretch your left arm over your head. Keep your right arm bent next to your chest.
From this position, lift your body, turn your chest to the wall and stretch your right hand to the right. Repeat from the beginning.
Perform the exercise for 30 seconds, then switch sides. Stand with your left side to the wall on your left knee and repeat the sequence of movements on that side.
4. Chest stretch and tilt
Stand on your right knee. Place your left hand on your right heel or shin, then arch your back and reach your right arm up and back.
Come out of the bend, push your pelvis back and sit on your heel. Straighten the leg in front and bend your stomach toward your knee. Hold the pose for a few seconds, then rise up onto one knee again and repeat the sequence from the beginning.
Do 30 seconds on each leg.
5. 90/90 and side stretch
Sit on the floor, place your right leg in front of your body and your left leg behind you. Bend both knees at a right angle.
Bend forward to lie with your stomach on your knee. Then straighten up, place your right palm on the floor and reach your left arm to the right across your side.
Straighten up, roll over to the other side and repeat the same.
6. Getting up from the floor
Sit down on the floor for a minute and rise up. You don’t need to straighten up completely – stay in a semi-bent position. Fold your legs as you feel most comfortable, you can lean on the floor with one or both hands.
7. Free shaking
Stand up straight, close your eyes. Shift from foot to foot, run in place, jump. Shake your arms, swing from side to side. Your task is to relax as much as possible and have fun.
You can finish the complex with a breathing exercise – take 6-8 deep breaths in and out. Make sure that your stomach inflates and deflates .
And be sure to share your impressions of the complex in the comments!
KEEP TRAINING
Pumping: 20 minutes with dumbbells for a full body workout
Kettlebell Workout: 4 Simple But Effective Exercises For Weight Loss
