- A mat
Step by step
Always start with warm up exercises
- Lie down on the ground, being careful not to arch your neck and lift your shoulders. Stretch the head as far as possible, keeping the shoulders away from the ears and the shoulder blades well on the ground. The arms at the sides.
- Flex your legs to your chest and then spread them upward.
- Bring the feet and fingers to the hammer and turn them outwards, as if to form a V.
Inhale and spread the legs as far as possible. Exhale and return to the starting position, crushing the heels well against each other.
Be careful not to arch your back and neck. The shoulder blades and the lumbar remain on the ground, with the abdomen always contracted.
- Repeat 10 times and do the same exercise by spreading the legs in 2 strokes and closing them in 2 more.
- Always remember to squeeze the heels against each other, in order to continuously activate the adductors more effectively.
- Do another 10 repetitions and then spread the legs in 3 strokes and return in a single time, always crushing the heels. Repeat 10 times.
- Inhale, spread the legs in a while and exhale return to 3. Heel to heel at the end of the closure. Still 10 times.
- Stay with your legs closed, stretched out, your feet hammered and fingers pointing down. Crush and release the heels quickly against each other. Exhale when compressing and inhaling when releasing pressure, 10 times.
- Return with the legs on the ground and repeat for 3 sets with 45 seconds recovery.
Remember to complete your workout with stretching!