This small complex is suitable for those who want to warm up their muscles, increase joint mobility and feel alive after a long sitting. You can use it every time your fitness bracelet requires you to get up and move around. Or include in your pre-workout warm-up.
Due to the number of conflicting opinions about stretching, athletes often avoid it altogether. But it shouldn't be avoided - there are many health benefits for stretching and feeling better following exercise.
Do the following combinations of movements:
You can do more or less reps depending on your free time. The only requirement: perform all exercises smoothly and under control, do not try to increase the range of motion in jerks. Don't hold your breath and have fun.
Stand in an emphasis lying, put your hands under your shoulders, bend your legs at the hip and knee joints at a right angle. Raise your left hand, turn your body to the right and stretch your right leg to the side. Straining the buttocks, fully straighten in the hip joints. Stretch your left arm back, stretching your stomach, and fix the pose for a couple of seconds. Return to bear plank and repeat on the other side.
Sit on the floor, bend your right leg at the knee at a right angle and put it in front of you, leave your left leg bent behind. Bend forward and lie on your stomach on your thigh. Raise your body, move your left leg forward and place your foot on the floor. Push your pelvis forward and feel the stretch in the muscles on the front of your thigh, close to your groin. Return to the starting pose and repeat again.
Stand in an upright position, push your pelvis up and straighten your arms so that your body resembles an inverted V. Feel how your back is stretched from the tailbone to the neck. If pulling under your knees, bend them and lift your heels off the floor. Straighten your back as much as possible. To do this, spread your shoulder blades and imagine that you are going to turn your arms with your biceps outward, but do not take your palms off the floor. Hold the pose for a few seconds, then lower your stomach to the floor, straighten your legs and, resting your palms on the surface, lift your shoulders and chest up. Straighten your arms and stretch your chin towards the ceiling. Lower yourself back down to the floor and return to the first position. Repeat first.
Take a deep lunge and lower your back knee to the floor. Raise the shin up, turn the body and grab the foot with your hand. Feel the stretch in the front of your thigh. Return to the starting position, lower your pelvis onto your heel, straighten your front leg and bend over. Feel the stretch in the back of your thigh. Get back on one knee and switch legs through a deep squat. Repeat the same with the other leg.
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