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Workouts / Health-improving gymnastics
84
Workout

Useful statics

~40 min.
~480 kcal
⁉️ Comments

"Useful statics": This is a set of exercises that consists of static-dynamic movements. When performing static exercises, muscles work to maintain a pose or position, which helps them strengthen and become more resilient. In addition, static exercises perfectly strengthen the core muscles, and they, in turn, support the spinal column in the correct position and reduce unnecessary stress on it. Static exercises can help you focus, relax, improve your mood and reduce stress.

Main exercises
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Exit to plank
5
Level: 2
R1
12
Exit to plank
5
Level: 2
R2
12
Exit to plank
5
Level: 2
R3
12
I slide (kneeling)
7
Level: 2
S1
10
I slide (kneeling)
7
Level: 2
S2
10
I slide (kneeling)
7
Level: 2
S1
10
I slide (kneeling)
7
Level: 2
S2
10
Side plank on single leg
7
Level: 1
S1
40 sec.
Side plank on single leg
7
Level: 1
S2
40 sec.
Side plank on single leg
7
Level: 1
S1
40 sec.
Side plank on single leg
7
Level: 1
S2
40 sec.
Reverse plank
3
Level: 2
R1
40 sec.
Reverse plank
3
Level: 2
R2
40 sec.
Reverse plank
3
Level: 2
R3
40 sec.
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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