How to get back to working out after the holidays? 5 easy full-body exercises

How to get back to working out after the holidays? 5 easy full-body exercises

You should start exercising after a break gently, without shocking your body with a strong load.

фитнес инструктор

How to properly return to sports after a long break?

Sometimes after a long holiday it is difficult to return to the usual rhythm of life. We have prepared some tips for you to take a different look at your training principle and make your classes more effective.

Five exercises to help you prepare for the start of your workouts

Dynamic plank

Техника:

• Keeping the body torso straight. Neck, back and hips are in line. Legs together;
• stand in an elbow rest. From this position on exhalation go to the position of rest on the palms.

Perform three approaches for a minute. Rest between approaches – a minute.

Raising legs

Техника:

• Lie on your back and stretch your legs up, slightly bending them at the knees;
• on exhalation pull the toes up and try to pull the pelvis to the abdomen;
• on the inhale smoothly lower the pelvis and legs.

Perform three approaches for 5-10 times. Rest between approaches – a minute.

Walking with hands

Техника:

• Put your feet at shoulder width. Put your hands in front of your feet and transfer the body weight to your hands;
• walk with the palms of the hands forward and backward, tensing the abs and buttocks;
• make sure your lower back is not overstretched.

Perform three approaches for one minute each. Rest between approaches – a minute.

Rolls on the back

Technique of execution:

• Lie on your back, wrapping your arms around your bent legs. The head is tilted to the knees;
• roll with rounded spine on the mat so that the neck does not touch the floor;
• on exhalation roll out to a sitting position and straighten legs, stretching arms forward;
• back straight.

Perform three approaches for one minute each. Rest between each approach for one minute.

Stretching of the upper body

Техника:

• sit on the buttocks with a straight back on the floor;
• Put one hand behind the head. Through the top reach for the shoulder blade on exhalation;
• the second arm is put behind the back from below;
• the task is to touch the hands with the fingers.

Perform three approaches for 10 times. Rest between approaches – a minute.

With the help of this set of exercises, you can gently return to your usual training regimen.