This small set of exercises will help you start classes without prior training and sports equipment.
Each movement can be simplified or complicated to suit your level of training in order to get the most out of it and not suffer from severe muscle pain the next day.
Also, do not hesitate to adjust the time of work and rest in order to finish without severe shortness of breath and a feeling of imminent death.
First you need to do a little warm-up. Set a timer and perform two rounds of the following exercises:
Do each one for 30 seconds, then rest for half a minute and move on to the next one. Thus, the warm-up will take you 4 minutes.
Then do the following exercises:
Do all the exercises in a row, resting between them for 60-90 seconds. Try not to stay motionless longer so that the muscles do not have time to cool down.
After finishing the last exercise, start the main complex from the beginning. Complete three laps.
Perform jumps "legs together — legs apart". When you put your feet wide apart, clap your hands over your head, when you put them together, lower your arms to the sides of your body.
Stand at point-blank range lying down and alternately pull your knees up to your chest. If your wrists hurt, you can put your forearms on the floor and perform a "rock climb" in a low bar.
If you can do classic push-ups from the floor, do them. Make sure that the shoulders do not pull up to the ears, the lower back does not bend, and the elbows move close to the body.
If this is too difficult, do push—ups from a bench, chair, or step.
Follow the technique: do not put your elbows to the sides, keep your abs in tension, try to touch the elevation with your chest.
Lie on your stomach, straighten your arms above your head. This is the starting position.
Bend your arms at the elbows and bring them to your sides, while lifting your chest off the floor, lift your legs. Lock it for a second, return to the starting position and repeat.
Sit on the floor, place your palms behind your body, and bend your knees. Straighten up at the hip joints, lifting the body as high as possible, as far as the mobility of the shoulders allows.
Ideally, your body should be parallel to the floor. Fix the position, squeeze the buttocks to provide additional load to the muscles.
Gently lower yourself back to the starting position and repeat.
Perform aerial squats. Make sure that your back remains straight and your heels do not leave the floor at the bottom of the exercise.
If you have dumbbells or kettlebells at home, try to do a weight-bearing exercise to better load your legs.
Stand with your back to a low support, put the toe of one foot on it and perform squats on the other.
Try to squat lower. Tilt the body slightly forward, do not slouch. Make sure that the knee of the working leg does not wrap inwards, and the heel does not come off the floor.
If this is too difficult, perform the usual backstrokes. For additional load, you can pick up dumbbells.
Stand at point-blank range lying next to a low support and place the pads of your feet on it. Tighten the abs so that the body is rigid and the lower back does not bend.
On your hands, approach the support, keeping your legs straight until your body is perpendicular to the floor. Then return to the prone position and repeat.
If your arms can't stand it yet, try the same thing without elevation. Stand at point blank range lying down, and then move your hands, coming closer to your feet. Go back and repeat.
Lie on your back, bend your legs at right angles at the hip and knee joints. Put your hands behind your head.
Perform body twists, lifting only the shoulders and shoulder blades. Leave the lower back pressed to the floor.
Try not to bring your arms together and hug your head — place your elbows on the sides, do not press your fingers on your head and try to relax your neck.
Stand in the side bar, put your feet so that one is located slightly in front and the other is behind. You can put your free hand on your belt or raise it.
Lower the pelvis so that it touches the floor, and then lift it as high as possible so that the body curves in an arc.
Make sure that the body moves only up and down, but not forward and backward. Imagine that your body is between two walls.
Write how you like the training. Did you manage to load your muscles?
