Pumping: a simple and quick warm-up before any workout.

You don't even need a mat.

With this warm-up you will warm up and slightly stretch the muscles of your hips, back and shoulders. It will take no more than 5 minutes and will not even require you to get down on the floor. So you can quickly warm up, for example, in the park before training on the horizontal bars or jogging.

How to do the workout

It consists of the following exercises:

1. Lunge with arm raises - 3 times from each leg.
2. Warm up the back in a deep squat - 4 repetitions.
3. Transition from frog pose to dog pose - 4 repetitions.
4. Turn the body 3 times in each direction.

How to do the exercises

Lunge with arms raised

Take a deep lunge forward with your right leg. Try to keep the thigh of your front leg parallel to the floor, and straighten your back leg.

Raise your arms up and bend at the chest. Focus your gaze on the ceiling. Spend a second or two in this pose, then return to the starting position and repeat on the other leg.

Warm up the back in a deep squat

Lower yourself into a deep squat. Make sure your heels are on the floor.

Place your arms in front of your chest and use your elbows to turn your knees out to the sides. Straighten your back, point your chest forward.

Then stretch your arms and shoulders forward, round your back and lower your head down. Spend a second in this position, and then straighten up again and fold your arms in front of your chest.

Transition from frog to dog pose

Squat down and place your palms on the floor in front of you. Then push your pelvis back and straighten your back and arms. From this position, lift your pelvis up and smoothly, with your back rounded, move into a lying position.

Lower your hips to the floor and, leaning on your hands, arch your back. Spend a couple of seconds in this position, and then lift your pelvis up again and, through rounding your back, return to the starting position - the “frog” with your arms and back outstretched.

Turns to the side

Place your feet slightly wider than shoulder width and lower yourself into a squat. Place your hands in front of your chest.

From this position, transfer your body weight to your left leg, turn your body to the left and touch your left foot with your right hand. Straighten your right leg at the knee. At the same time, turn your chest completely to the side and point your left arm and gaze at the ceiling.

Spend a second in the position, return to the squat and repeat the same on the other side.

Tell us in the comments how do you like the warm-up?