Currently, the main goals of training are to help the nervous system, strengthen the muscular corset, reduce clamps and spasms through stretching and mobility exercises.
Given the conditions in which most of us find ourselves, we offer two SOS trainings.
Training №1 can be performed on 2 square meters without additional equipment or mat, while working all muscle groups.
Training №2 is an indispensable helper for the back, which will help reduce back pain and work the neck, chest and lumbar region and give lightness.
Workout №1 Full-body standing
I beg you to listen to your body today, if it is difficult, you can do it slower or less times. In training 9 exercises. Each exercise is performed 20 times (beginners can perform 12 times). We do 2 approaches from 9 exercises.
Raising the knees with the hands down. On the exhale, raise the knee up and at the same time lower your arms down. On the inhale we return to the starting position.
Step with twisting to the side. We take a step forward with the right foot, turn the body and arms to the right, and the head to the left. We change sides.
Twisting while standing. Starting position: standing, arms folded behind his head. Reach your elbow to the opposite knee, alternately changing sides.
Twisting after hand. Lean forward. With the right hand we rest on a leg a little above a knee. We put our hands away and take them away. We accompany the movement with a look.
Erection and breeding of blades. Let’s go forward with the right foot. We extend our hands forward. The back is straight. We perform raising and raising of hands.
Squats with leg raises. Put your feet a little wider than your shoulders. Socks look away. Perform squats and reach for the legs. The legs can be bent at the knees.
Tilt to one leg. Reach for one leg and make sure that the waist and chest are equal.
Lowering hands. We choose one point on the wall and follow it without taking our eyes off it. We raise and lower our arms while bending our legs.
Twisting lunges (bonus exercise for advanced and those with healthy knees). Perform a lunge back with your left foot, turn the body together with your hands to the right. We change the side.
Training №2. Reduce back pain
In training 9 exercises; if we feel discomfort during something, we can skip it. We do everything smoothly. Each exercise is performed 8-12 times depending on the level of preparation.
A set of exercises for the back
Hip rotation. The starting position of the crustacean. We take the right leg aside. We make accurate rolls back and forth. Make sure your shoulders are facing forward. We change the side.
Rotation of the thigh of the crayfish. The starting position of the crustacean. The body and head are in a position parallel to the floor. Extend the right leg back parallel to the floor. Gently rotate in both directions.
Go from side to side. The starting position of the crustacean. We go down and with the right hand we stretch on a floor, we go down on a hand. We change the side.
The Little Mermaid. Bend the right leg and place the foot to the knee of the left leg. The left leg is bent behind. Perform alternately inclines to each side, keep your shoulders straight.
Sea Horse. The initial position of the bar. Tighten the knees alternately to the chest, while doing, smoothly rounding in the chest.
Lifting the pelvis with your hands. The pelvis is tightly pressed to the floor, lift it on the exhale with your hands, lowering on the inhale.
Withdrawal of the hand to the side. We get on one knee. Right foot in front. Slowly move the body with your hand to the right, watching the hand with your eyes.
Raising his hand from the position of the crab. Gently raise your hand up, watching with your eyes. We return.
Twist on each side for 1 minute. We lie on our backs. Bend your legs at the knees. Place the right leg up with the left. We turn left. We change the side. Perform smoothly, taking into account the state of health.