If in the morning your body does not want to turn on before the first cup of coffee, try this five-minute warm-up. It will perfectly warm up the muscles and drive the fog out of your head. You can also use this complex to prepare the body for the main load.
The complex includes the following elements:
Set a timer and do each exercise for a minute. Do everything smoothly, do not try to increase the range of movements in jerks.
This simple exercise will warm up the muscles of the whole body well: it will load both the arms and legs, and the muscles of the body.
Get on all fours, and then lift your knees off the floor, keeping your legs bent at right angles. Move on your palms and the pads of your feet.
Do not pull your shoulders up to your ears, spread your shoulder blades. And make sure that the lower back does not bend, keep the press tense.
Lunge backwards with your right leg and get down on one knee. Turn the body to the left and touch the heel of the foot standing behind with your left hand. Then do the same in the other direction: turn to the right and touch the foot with your right hand.
Rise from the lunge, step forward with your right foot, drop to one knee and repeat the body turns.
Go down into a deep lunge with your right foot, put your palms on the floor. Turn to the right and place your left hip on the floor. Make sure that the chest and shoulders are turned to the side. Try not to bend the knee of the leg standing behind.
Return to the deep lunge, gather your legs and repeat the same on the other side.
Place your feet twice as wide as your shoulders and lower yourself into a squat. Transfer your body weight to your right leg, bending it at the knee. Straighten the left one. Shoulder push the bent knee to the side, opening the hips.
Then smoothly switch to the other leg and spend a few seconds in this position, pushing the knee. Continue shifting the weight from foot to foot until the end of the interval.
Lower yourself into a deep squat. The back should be straight and the heels should be pressed to the floor. Bend your arms at the elbows and keep them close to your chest.
Slightly rise, putting your left leg to the side to go into a lunge. Tilt the body, point the chest to the floor and stretch your left arm forward. Look downwards, keep the other arm bent next to the body.
Feel how the side stretches. Hold the pose for a few seconds, and then go back into a squat and repeat in the other direction.
How do you like the complex? Tell us in the comments.
