Is it hard to wake up, cof­fee no longer saves and your mood is at zero? Want to get ener­gized for the whole day? Then join the hottest exer­cise togeth­er with the SN PRO EXPO FORUM fes­ti­val of healthy lifestyle and sports and Ari­na Sko­rom­na, a TV pre­sen­ter of the fit­ness col­umn on the Fri­day chan­nel.

Back lunge + kick

Stand straight, feet togeth­er, arms along the body. Lunge with your left foot back — bend your right leg at the knee, while mov­ing your left leg back until the angle at the knee of your right leg becomes 90 degrees, touch the floor near the foot with your left hand. Vig­or­ous­ly straight­en up, mak­ing a sharp kick (hit) for­ward with your left foot, while keep­ing your arms in front of you, bent at the elbows, your hands are clenched into fists and are at the lev­el of your chin. Alter­nate lunges with a kick with one foot at a fast pace.

Jumping jet

Stand straight, feet togeth­er, arms along the body. Jump up, spread­ing your legs to the sides shoul­der-width apart, and rais­ing your arms above your head. Jump up, return­ing to the start­ing posi­tion (legs togeth­er, arms along the body). Run at a fast pace.

Jump lunges

Stand straight with feet togeth­er. Jump up and jump for­ward with your left leg. As you land, brace your knees. Your posi­tion after the jump will be sim­i­lar to a clas­sic for­ward lunge. Jump up again and switch legs while jump­ing. Now the right leg will be in front.

Knees to shoulders in plank pose

Get into a plank posi­tion with an empha­sis on your elbows or palms. Through the side, pull the knee to the shoul­der of the same name. Put your foot back in place. Repeat the move­ment with the oth­er knee.

Lying leg raise

Take a supine posi­tion, stretch your arms along the body (you can place your hands under the but­tocks) and gen­tly raise your legs to reach an angle of 60–90 °, after a short fix­a­tion, slow­ly low­er your legs, keep­ing them low above the floor.

vertical fold

Take a supine posi­tion. Keep your arms extend­ed above your head. Tight­en your abdom­i­nal mus­cles and at the same time raise your legs to 90 degrees and the body with out­stretched arms up, touch your feet with your hands, smooth­ly return to the start­ing posi­tion.

Bicycle lying on the back

Start­ing posi­tion: lying on your back, the low­er back is firm­ly pressed to the floor, the legs bent at the knees are on the floor, the hands are behind the head, the neck is relaxed.
Due to the ten­sion of the mus­cles of the press, lift the legs up, stretch­ing the right leg par­al­lel to the floor, and pull the left, bent at the knee, to the chest. Next, pull the right leg to the chest, while stretch­ing the left leg par­al­lel to the floor, alter­nate legs, imi­tat­ing cycling.

Mahi dumbbells to the sides in an incline

Start­ing posi­tion: Take dumb­bells in both hands, palms fac­ing each oth­er. Lean for­ward so that your tor­so is par­al­lel to the floor. The back is straight, slight­ly arched in the low­er back, the neck con­tin­ues the line of the back. Dumb­bells hang on straight­ened arms.
Tight­en the rear deltas and trapez­i­um and smooth­ly spread the dumb­bells to the sides, try­ing to raise them as high as pos­si­ble. Do not take the dumb­bells back or for­ward; at the top, the elbows should be above the lev­el of the back. Slow­ly low­er the dumb­bells to the start­ing posi­tion. Pause briefly and do the next rep.

Burpees (no pushups)

Stand straight, feet shoul­der width apart. Per­form a deep squat, put your hands on the floor. From a squat pose, jump into a plank posi­tion. Then, in a jump, return your legs to their orig­i­nal posi­tion, straight­en your knees, straight­en­ing up, make a jump, clap­ping your hands over your head. Do the exer­cise at a fast pace.

More exer­cis­es can be found in the book Start Now! A healthy approach to the body”, and you can get to know Ari­na per­son­al­ly and learn a lot of use­ful infor­ma­tion at the VIII Inter­na­tion­al Fes­ti­val of Healthy Lifestyle and Sports SN PRO EXPO FORUM 20/21, which will be held in Moscow on the ter­ri­to­ry of the Sokol­ni­ki Exhi­bi­tion and Con­ven­tion Cen­ter on May 21–23, 2021 .

See you at the hottest sports fes­ti­val in the coun­try! #yaidunaS­Npro


От Yara

Добавить комментарий