Until the situation with the pandemic makes it possible to continue training as usual, we are selecting the best training options at home - in order to maintain physical shape on the eve of summer and not give up the gained positions. On the agenda is a set of cardio exercises, which is shared by Kristina Makhatadze, trainer, specialist in barre, functional and strength training.
Jumping jacks
Jumping from two legs to the sides.
Starting position: standing, legs together, arms down. From here we make a jump from two legs to two, opening them to the sides, and add the raising of the arms above the head through the sides. You can also add a squat here after opening the legs to the sides.
Important: Maintain neutral spine and strong core throughout the exercise.
Rock climber
Running in a bar on straight arms.
Starting position: plank, palms under the shoulders, elbows slightly bent. We tear the floor a little with our hands, knees under the pelvis. From this position, we straighten our legs into a plank and alternately bend our knees to the chest, maintaining a strong press and a neutral position of the spine (see also: "Keep it straight: how the spine is related to our health and emotions").
Skater
Jumping from side to side from one leg to the other.
Starting position: squat, take the pelvis back a little, body forward, strong stomach. Keeping the starting position, we make a jump to the side with a pause, finding ourselves on one leg. We repeat to another. The arms are slightly bent at the elbows and move to the beat of the legs, as when walking.
We perform the exercises for 20-45 seconds, alternating with 20-30 seconds of rest, 3 circles each
About the expert:
Christina Makhatadze
Photo: Getty Images
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