Walk on the spot
This exercise helps gradually increase heart rate, warm up the body and improve posture to prepare for the next exercises.
Stand up straight, keep your back straight, gently bend your chin and slightly bend your hips. Start walking in place rhythmically. When you are used to the rhythm, you can increase the difficulty by raising your thighs and walking faster. Implementation time 1-3 minutes.
Spinal flexion and straightening
This exercise enhances flexibility and stimulates the overall mobility of the spine amplitude.
Start by curling down by gently flexing your chin, slowly curling down in order from the cervical vertebrae, upper back, middle back, lower back until you feel tension in the hamstrings, calves and soles of the feet.
Extend your body up by performing the opposite movement, slowly straighten your body from the waist, middle back, upper back and finally lift your head and neck back to the starting position.
Repeat the movement slowly, using the maximum range of motion of the body. Gradually increase the speed when done proficiently. Implementation time 2-3 minutes.
Leg-crossing dance
This exercise boosts heart rate to the optimal level and activates the entire large muscle group, generating heat to help warm deep muscle tissues.
Perform the leg-spreading dance movement, combining jumps and rhythmic handshakes. Performing time 1-3 minutes.
