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l.a.b

дмитрием

виноградовым

31

марта

2020

онлайн-тренировки

world

class

00:00:19

friends, hello everyone, good afternoon,

00:00:22

hello, well, what’s at the very bottom, but we’ll also

00:00:25

have a day’s activity in our lab, you

00:00:28

and I will try to pump up our

00:00:30

beautiful legs, our beautiful ass, and we’ll

00:00:34

start with a little wiring over the abs,

00:00:36

and according to the classics, with a warm-up, and actually

00:00:39

I hope that you will like everything everyone who

00:00:41

wrote to me was waiting for Dasha Ksyusha Lena Masha

00:00:46

let's get ready to go out and just like everyone

00:00:49

else that's why

00:00:51

join us

00:00:52

we're starting with a warm up we'll

00:00:55

now turn on the music and let's go everyone and

00:00:59

by the way the snow is beautiful weather outside and

00:01:02

so is our cool track with you, walking in

00:01:07

place with the right foot, all the cool ass

00:01:09

phones,

00:01:11

step, step pedag hands on the belt of the right

00:01:15

leg, fly

00:01:18

a throw to the right and left, this is a warm-up, let's

00:01:22

for dance lovers, everything you need

00:01:25

throughout the hips to the right and left and

00:01:27

be a hand to the benefit excellent attention knee

00:01:35

try make movements directing the

00:01:37

knee strictly in front of it inside

00:01:39

not

00:01:40

clearly forward

00:01:43

432 we switch to overlapping and

00:01:46

rain 2 bets

00:01:48

lie on the dick

00:01:51

wow right now it’s going to start I’m just in anticipation there

00:01:57

will almost be two overlapping with dad for 2

00:02:00

[music]

00:02:08

and those who are just watching write

00:02:09

comments communicate with we will

00:02:11

answer

00:02:12

everything the same,

00:02:16

so we will add honey and a squat, a light

00:02:18

spring being on the entire foot,

00:02:20

entering the pelvis back and the USA at the end of the

00:02:24

heel to the buttock, attention you are so

00:02:29

good,

00:02:31

but only a little warmed up, you

00:02:32

felt your legs went to

00:02:36

7 6 5 4 3 let's move on the knee I

00:02:45

hope you can hear me you can hear the music in the

00:02:51

hall it's cool good so learn

00:02:55

to overwhelm and the

00:02:56

law of the pack

00:02:59

[music]

00:03:03

eight seven six five four three two

00:03:09

closed by the war 2

00:03:13

here there is

00:03:14

this classic Robbie by 2000 it

00:03:18

was 20 years already doing it and continuing to

00:03:21

do it and we’ll do it, add light

00:03:24

springs

00:03:27

anti always dynamics small amplitude

00:03:30

from the side it looks like this

00:03:34

looks beautiful from the side I’ll say

00:03:36

[applause]

00:03:38

be precise and give it

00:03:41

great

00:03:46

one more circle 432 move on the knee

00:03:52

knees knees

00:03:57

yes try to pull the knee point

00:04:00

forward

00:04:01

[music]

00:04:05

432 for

00:04:07

plus came in

00:04:08

[music]

00:04:13

friends I hope that his 6

00:04:15

ours or rather the little generation is also

00:04:17

now trying to repeat something with us

00:04:18

for them it will be beneficial let’s

00:04:20

switch to 2

00:04:25

like this right away light pulses we

00:04:29

’ll do a little longer

00:04:30

unusual 15 to 30 seconds before

00:04:35

we continue continue down and up and

00:04:38

down and up

00:04:41

[music]

00:04:43

8 7 6 5 4 3 be ready

00:04:49

upon step right-left hands

00:04:56

free in front of you, bend at the elbows,

00:05:01

then you and I are touching here,

00:05:04

appear straight and so back straight,

00:05:09

legs slightly bent at the knees at such a

00:05:12

low position I

00:05:13

got to them back buy forward and

00:05:16

we designate the touch of the lower leg potassium

00:05:21

everyone let's come in half an hour and you

00:05:24

write in the comments what kind of

00:05:30

clip this is in front of you the form just above the

00:05:33

elevators elevators

00:05:37

elevator elevator elevator

00:05:40

why is it only night I already feel

00:05:42

everything is fine there with us

00:05:43

at least for me, I hope for you

00:05:45

too

00:05:47

[music]

00:05:50

remember your legs are slightly bent at the knees, your

00:05:51

back is straight, your shoulders are lowered down the stairs

00:05:57

[music] [applause]

00:05:59

we remember touching the

00:06:01

object in the sky

00:06:03

[music]

00:06:04

and so a little bit of amplitude from side to

00:06:07

side

00:06:08

going out with a slight tilt introducing the pelvis back

00:06:10

to 432 and lifts

00:06:15

up up

00:06:17

[music]

00:06:19

listen to the music, enjoy the movement and the

00:06:22

workout will go with a bang

00:06:25

[music]

00:06:28

why one more time, another circle in them nec nec

00:06:31

[music]

00:06:34

there are those below who now think this is

00:06:37

a warm-up,

00:06:38

yes this is a warm-up, this easy version of

00:06:42

the face and

00:06:47

oh

00:06:48

good sound good music correct

00:06:52

movements everything you need

00:06:55

4

00:06:56

32

00:06:58

here everyone seems to have not stopped with you

00:07:01

Armistead Dach

00:07:02

[music]

00:07:05

our I hope I’m warmed up so pay attention

00:07:12

put your legs wider than your shoulders and copper smoothly

00:07:16

not down

00:07:17

[music]

00:07:22

try to stay at 100 and

00:07:23

especially the heels on the floor

00:07:25

people are ready

00:07:26

right at the ends of the dynamics turn 8 7 6

00:07:36

5 4 3 return to the camera and you to

00:07:42

the phones

00:07:46

432 no

00:07:54

center legs straight arms touch the floor

00:07:57

pelvis back

00:07:59

spit and pulsating movement down and

00:08:01

up so with emphasis to feel

00:08:04

for these surface of the thigh

00:08:06

43

00:08:08

are

00:08:10

but few

00:08:12

right will step on which lamb and

00:08:17

killing

00:08:18

victory is won hear me say I

00:08:20

'm fit trained to eat so you and I

00:08:26

begin our first basic exercise

00:08:29

this is squats put your feet

00:08:32

shoulder width apart not to be a little wider and we start with a

00:08:35

copper tempo 2 batteries not the main one just a little bit

00:08:38

down down up

00:08:39

up sunset monoton

00:08:44

preserves it preserves technique

00:08:48

down to top 2 searching times

00:08:54

very well at the bottom point tries to

00:08:56

catch an angle of 90 degrees this is the minimum

00:08:58

yes if it doesn’t work just above the knee

00:09:01

but with an emphasis on the pelvis back

00:09:04

then on the 3rd count we go down down 1 2 3

00:09:08

a little faster berg here because

00:09:11

work your own body weight,

00:09:13

emphasize especially the upward movements should

00:09:17

be active powerful four more times

00:09:21

one two three and up the

00:09:24

top point, don’t just become a pastor

00:09:27

to do the buttocks another patch for

00:09:33

each count stand 876 excellent 5 also

00:09:41

we try not to lose the amplitude, maintain the

00:09:43

gain and lowered shoulders and breathe,

00:09:46

you will be ready to change the pace of the pause at the bottom,

00:09:50

slowly up,

00:09:54

hear me tongues

00:10:01

4 more times, four of these, there is karate from the

00:10:06

bottom point, fix the position, do not

00:10:08

reduce, do not roll your knees inward,

00:10:11

very good, one repetition and you and

00:10:16

I pulse and travis 1 to 3 years old

00:10:21

[ __ ]

00:10:22

down down for those who have a hard time remembering you

00:10:25

can always stop skip

00:10:27

once and join us further on

00:10:30

every count stand m12

00:10:33

11

00:10:35

10 9

00:10:39

8

00:10:40

they are very good dishes now track

00:10:44

listen to the track

00:10:46

[music]

00:10:52

let's sit down down down down

00:10:56

[music]

00:10:57

43 let's move on we remain in a standing position

00:11:05

we need now the right leg

00:11:07

accordingly union and stand and

00:11:08

left-right work soft knees and

00:11:12

straight back hands behind the back and slowly 1 2

00:11:17

normal abduction this one which

00:11:20

works movement to the side

00:11:22

it is bent in the knee joint,

00:11:23

fix this angle and make a

00:11:26

movement under the hips and

00:11:29

point we ourselves have a position of the pelvis back

00:11:32

the body forward we try to maintain

00:11:35

balance keep the line on one leg

00:11:40

and the next 30 seconds pulse and up for

00:11:47

those who find it difficult to stand on one leg what

00:11:49

you can do you you can use

00:11:50

the support

00:11:51

this is a chair partner's table left 15

00:11:56

Japanese shares movements from the hip here

00:12:03

there are four legs we put slightly wider than the shoulders

00:12:11

team 1 t2 t3 there is with full amplitude from

00:12:18

8 7 6 5 4

00:12:23

three and standing left leg up through the

00:12:27

side the movement goes through the side

00:12:29

up and supporting leg returns down

00:12:32

soft knee back straight

00:12:35

almost video back behind the

00:12:38

heel line 87

00:12:42

also try to control the movement

00:12:45

bring under load don’t just throw

00:12:49

up and throw blame control the

00:12:51

movement 16 seconds pulse all pulse and

00:12:54

[music]

00:12:57

lovable I hope everything is fine the blood went

00:13:01

where it needs to be even for those who are watching

00:13:04

us on the couch there are

00:13:06

15 seconds left 15 dad

00:13:12

got there I hope you hear musk you can also sing along

00:13:16

shout scream a-43 your legs will become

00:13:21

a little wider than your shoulders at every count down all the heresy down and

00:13:27

try to grow up at the top point and

00:13:31

shake your buttocks let me become a demigod

00:13:34

I won’t stand with my back, pay attention

00:13:37

to my buttocks until

00:13:40

you feel the tone of them seven six

00:13:46

five four three two pause owls did a

00:13:52

great job, I hope you’re still with us, be

00:13:58

sure to stretch the right left toe

00:14:05

and so on, starting position standing

00:14:07

again on one leg,

00:14:09

we’ll start with you from the supporting leg with the right

00:14:11

we will remain on it with the left leg bent and

00:14:14

on the toe this is the position

00:14:16

back straight and slow set down two

00:14:21

up two pay attention to the hand

00:14:24

back straight hands clearly strictly go down

00:14:27

for two counts and up for 2 slowly

00:14:30

smoothly do not change the tempo keep this not a

00:14:33

lunge, the legs remain at one point, the whole

00:14:36

emphasis is on the hip joint and the

00:14:39

emphasis is on the buttock, everything is as you like everything

00:14:43

as usual for each count tm 30 seconds

00:14:48

until

00:14:50

very good movement is very simple

00:14:53

task your push the pelvis back

00:14:56

as much as possible move beyond the line into the

00:14:58

heels

00:14:59

feels light tension light

00:15:01

load go gothic oil I'm dice

00:15:05

and everything for them everything for them attention

00:15:13

43 pause at the bottom and here 30 seconds 1 so

00:15:18

imagine that your leg is actually

00:15:19

sliding along the floor and we slide, remaining

00:15:24

on the supporting leg, we maintain body weight on the

00:15:26

right

00:15:28

back back another 15 seconds try to

00:15:34

press the heel feel the accent

00:15:37

[music]

00:15:40

432

00:15:42

very good pause stop there

00:15:45

[music]

00:15:48

yes a little dance don’t hesitate hips

00:15:52

so left on a very immediate set 2

00:15:56

down 2 weight right on the toe slowly down

00:15:59

two

00:16:00

reject 2 full and pelvis back body

00:16:03

forward you at least write from beautiful

00:16:07

doing civic rice camera I don’t see you

00:16:11

four more times four down two up

00:16:15

two I’m trying my buttocks are very sad I

00:16:18

hope that’s all I convey to you these

00:16:22

sensations these beautiful forms for each count at a tempo of

00:16:26

11 30 seconds try to maintain the

00:16:30

amplitude remember the accents and don’t

00:16:37

forget the supporting leg left pour it

00:16:40

stands and

00:16:41

[music]

00:16:43

87

00:16:45

6 good something like 43 24 is also good though

00:16:54

pause and slide slide slide left

00:17:08

15

00:17:10

try not to fall on the moon

00:17:12

stand hard just said

00:17:17

[music]

00:17:22

432 pause there is a table so we are with you again

00:17:27

we change the side we change the leg us

00:17:28

asymmetry next in line lunges

00:17:31

we will see them dynamic step

00:17:33

back put forward with the right leg we

00:17:36

start with the right support and and immediately we need

00:17:42

full amplitude

00:17:46

try to also stay on the legs

00:17:48

supporting then the right leg the whole foot on the floor

00:17:50

heel floor for the acuity of sensations you can

00:17:54

add forward movement of the body to the

00:17:56

thigh in this way to provoke the buttocks a little more

00:18:00

[music]

00:18:04

then let's move on to pulse 3 at the bottom three times

00:18:07

two three

00:18:09

and another important point, try to

00:18:13

leave soft knees at the top point

00:18:17

[music]

00:18:20

4 more

00:18:22

edit

00:18:24

main worth this was my tank

00:18:28

treasury

00:18:30

decrees

00:18:33

very good far leg straight

00:18:35

arms forward this is a beautiful position

00:18:38

on try to press with your supporting leg

00:18:40

keep a straight line through 432

00:18:45

get up change sides and so teach

00:18:48

left tft one or two changed sides changed but

00:18:53

we start with a one to one pace

00:18:56

good for Pskov amplitude good for two

00:19:01

legs moved 876 look who wants to

00:19:09

write something you can just not

00:19:10

write

00:19:11

just put hearts pluses fingers

00:19:14

and then queue courses line down

00:19:18

1 2 3 then the leg always tends to the knee

00:19:22

in the pop toe with the heel up until very good

00:19:28

down down only four left Natasha

00:19:33

read on on the table we are constantly counting

00:19:36

Natasha's wreath for you

00:19:37

[music] one more

00:19:42

time left

00:19:45

hands

00:19:51

very well

00:19:52

stand stand stand stand straight with an emphasis

00:19:54

on the buttocks lifting time and

00:20:01

hatches stretch right leg pelvis back

00:20:07

left leg

00:20:08

[music]

00:20:14

so you and I have a short break, how to say a

00:20:16

short pause we move to

00:20:19

the mat and here we will work on the abdominal muscles

00:20:23

yes yes yes right now right now we

00:20:26

will do it we will

00:20:27

dilute the point we have Renya with you

00:20:31

training for cubes in the back and of course

00:20:35

a little bit the cubes sang not a participant we

00:20:37

move on those who in front are

00:20:38

prepared 4 fingers to the sand legs

00:20:42

bent at the knees slowly up and down

00:20:45

two very smoothly slowly tear off the

00:20:49

shoulder blades

00:20:50

keeping the angle at the knees 90 degrees we

00:20:53

go towards the knee return to the

00:20:56

starting point

00:20:58

then release the legs try not to

00:21:02

put them in a set mark Kazan with

00:21:04

notes

00:21:05

elbows throw the beards to the sides forward

00:21:08

diagonal which is a little faster one at a time leg

00:21:11

and times 1 2 by 1 3 and get started get

00:21:18

started unlocking your full potential

00:21:23

next 8 two legs and exhale exhale and so

00:21:29

remember the task is to stand on the lower back on the floor

00:21:31

news promotion make us cooler you

00:21:33

feel it’s hard for you to tear off your shoulder blades

00:21:35

can only your legs or vice versa only

00:21:36

your shoulder blades remain top point pause

00:21:39

stoppie here right left we have a

00:21:42

diagonal twist the

00:21:44

initial position of the shoulder blade I will draw

00:21:47

the lower back to the floor our legs are bent

00:21:51

and now the legs are straight diagonals I

00:21:57

hope you have already felt the core

00:22:00

felt the press now so be

00:22:02

patient be patient process the most

00:22:06

important thing in dynamics in dynamics in dynamics

00:22:08

do everything another 15 seconds of this

00:22:10

exercise, these diagonal twists

00:22:12

Japanese women, if it’s hard to work with straight

00:22:13

legs, bend your leg at the knee joint

00:22:16

8 7 6 5 4 3 finished, well done, carefully

00:22:22

lift

00:22:23

[music]

00:22:26

this was preliminary caresses with the press, we have

00:22:30

you in the second circle, place your legs

00:22:32

wider and wider than your shoulders socks knees in

00:22:35

a diagonal slow set down two up

00:22:39

two pay attention make you face the

00:22:42

angle in the knees should be 90 degrees at the

00:22:44

bottom point and don’t roll your knees

00:22:47

inward fight them 1 stalker sides down

00:22:52

two up two layers how beautiful it looks from the side

00:22:56

girls immediately pay attention down goes

00:22:59

well, but up goes up without these, they say

00:23:02

classics we have classics for three counts

00:23:05

slowly down 32

00:23:07

up exhale here remember action

00:23:12

up slowly smoothly stretch and

00:23:14

quickly shorten

00:23:16

[music]

00:23:18

four more down down down and up the

00:23:23

lowest point it is advisable to feel

00:23:25

directly with accent with stretching

00:23:27

and the upper one compress maximum codice 43

00:23:32

we change the tempo one to one

00:23:34

down one up one down one up

00:23:37

one when you make an upward movement

00:23:41

press your heels into the floor

00:23:45

be prepared we have pauses at the bottom crawl stop

00:23:47

stop and slowly grow up and

00:23:51

down again slowly smoothly up

00:23:54

freeze for a moment and smoothly come out

00:23:58

again for us another four four at this

00:24:02

tempo

00:24:05

this is dance music you want

00:24:07

to move and here we squat

00:24:11

more and more often chichikov

00:24:14

so the course taught us C grade below three

00:24:16

times two three

00:24:19

try to do it dynamically dynamically

00:24:21

and amplitude and di- two or three for all

00:24:26

extreme lovers

00:24:29

there is for every score 12:11

00:24:34

10 9 8 7 6 5 left four times four

00:24:45

four races at the bottom point knees in

00:24:47

diagonal we do the same pause

00:24:50

juice yup yup yup yup yup beautiful there is oh

00:25:00

how it was good such a surge of strength at

00:25:01

the end shake your legs

00:25:04

obligatory stretch friends I hope everything is

00:25:08

fine with you you feel good

00:25:10

don’t forget about water drink during these

00:25:13

breaks a sip of 2 water

00:25:14

let’s move on

00:25:19

and so it was with you but the turn of abduction

00:25:22

left leg stormy right leg in the air

00:25:24

the leg is bent at the knee

00:25:26

for each clean 1 2 we ourselves have only

00:25:31

eight repetitions after which we have

00:25:34

45 seconds of

00:25:36

pulse and

00:25:39

43 get ready for a short plate of dinocan

00:25:41

hanging

00:25:42

up up write music get a buzz

00:25:50

from the student’s music his movements from your

00:25:52

sensations that he is now pressing on the

00:25:56

heel for another 30 seconds,

00:25:58

try to take the tass back, maintain a

00:26:01

straight back and these are the lowered shoulders of the adducted

00:26:03

shoulder blade

00:26:12

876

00:26:15

five left 4 3 then you and I will simply

00:26:21

change the right side to the floor of the left

00:26:24

working

00:26:28

876

00:26:30

5 very good 4 in this allotted hour of

00:26:34

time 50 minutes straight,

00:26:36

use

00:26:37

the pulse as much as possible and pulse and up to

00:26:42

remember dynamic work active

00:26:44

work movement from the hip

00:26:49

if it’s hard to stand on one

00:26:50

support always help 30 seconds and I hope after

00:26:59

today’s lesson you will be even more

00:27:01

beautiful even more beautiful

00:27:03

directly expressed back point oh 15 seconds

00:27:07

I have already expressed it for those who are

00:27:10

beautiful my husband didn’t lead, that’s how I am right now,

00:27:13

eight eight seven six

00:27:16

five four three two are left,

00:27:20

we’re resting, well,

00:27:25

I can directly feel that most of the blood

00:27:27

is there,

00:27:29

but you shouldn’t relax, this is temporary,

00:27:32

so we’ll maintain the

00:27:34

effect of the right supporting leg, now you

00:27:37

will need maximum amplitude,

00:27:39

namely we will do the same tilt and but

00:27:42

with touching the floor

00:27:43

[music] get

00:27:45

ready right in a purely war

00:27:48

I draw the left hand slowly down slowly

00:27:51

up here slow pace and

00:27:54

try to touch the floor

00:27:56

if it doesn’t work touched the pools something

00:27:59

ahead in front of you direct the movements

00:28:01

and forward to the level of stools or chairs

00:28:06

slowly, slowly stretch your hand for

00:28:11

everyone else good tilt full

00:28:13

amplitude

00:28:16

for us another 30 seconds eight times before

00:28:21

I show two options

00:28:24

each time to Niksu I am the first simpler

00:28:27

2 more complex yes very good 4 more

00:28:32

[music]

00:28:34

I

00:28:35

[music ]

00:28:37

treat the morning of birth with anyone

00:28:39

treat it easily

00:28:41

and there will be a pause effect I could

00:28:45

imagine the left one below and here once you feel

00:28:50

how beautiful it looks like dancing who

00:28:52

has joined there now we what kind of dancing so

00:28:54

that the program is beautiful in the other

00:28:58

buttocks of the mugs 15 seconds another 15 you to

00:29:02

the position anti straight line supporting leg

00:29:04

all in support here to play piece heel 4

00:29:10

[music]

00:29:13

my lava is good how can you

00:29:17

now walk in front of the mirror attempt

00:29:19

will be like this you and twist the legs 1

00:29:22

new one so that this does not happen we will correct 43

00:29:27

left leg pores with the frame on visa slowly

00:29:29

and down two up two cars

00:29:34

work slowly while maintaining balance

00:29:39

try less emphasis on the knee

00:29:42

joint more abundant pelvis back

00:29:44

body forward release on the hip

00:29:48

if it’s hard to balance, use

00:29:50

support

00:29:53

[music]

00:29:56

we will still have seven times down to the top these

00:30:00

lumps went to touch the floor stretches hand

00:30:02

forward, perhaps it will be a cabinet chair

00:30:04

stool

00:30:08

[music]

00:30:10

here there are 4 more

00:30:14

yes

00:30:19

eight seven six five one more time

00:30:23

pauses at the bottom black tilt

00:30:26

and 1

00:30:31

after all what kind of music and your movement

00:30:36

to generate do not shift the support on the toe heels push

00:30:39

crawled left 832

00:30:58

yes move around take a sip of

00:31:00

water you'll get it

00:31:04

again you'll poop

00:31:06

and that's how we taught lunges we

00:31:08

came close and go to the

00:31:10

mat

00:31:13

well we're ready the

00:31:15

right leg falls out the supporting left leg the

00:31:17

working leg we start on each count 1 16 times

00:31:21

with a straight back step back forward to the

00:31:29

far leg we pull the knee in the wonderful Zaraisk

00:31:33

beram

00:31:35

eight more times down up,

00:31:40

again for extreme lovers

00:31:42

this can be a balance on again for

00:31:45

everyone else under step the next

00:31:48

exercise the next one is lower. pause

00:31:52

one two three up four

00:31:55

down set return to the original in

00:32:00

dynamics

00:32:01

there is

00:32:03

very good well done four more

00:32:06

times two three up 4

00:32:10

[music]

00:32:15

your accent and pelvis back on each count

00:32:18

eight times with balance 8

00:32:22

[music]

00:32:23

76

00:32:26

5 if you don’t write comments I

00:32:27

understand that you are working so that in the

00:32:29

process that your buns are burning stop

00:32:33

tilt fixed the position

00:32:37

from the support as for a low start command to

00:32:40

start attention now in two forms

00:32:42

prepared to hold hold

00:32:44

hold hold eat below

00:32:47

time oh oh don’t forget to move

00:32:53

shake well and so on in turn the left

00:32:57

leg is already ready 43 for each count m and

00:33:04

1615 try to keep the same

00:33:07

amplitude at the bottom point of the tass to the level of the

00:33:10

knee the far leg of the cullens for as long as

00:33:16

it remains correct 8 four more times down and up

00:33:25

down north point what is further down

00:33:28

put back and what is the original time two

00:33:32

three and rob

00:33:35

and I'm good I'll scream because I already

00:33:38

feel everything is burning there

00:33:39

I of course want his beautiful pupula

00:33:42

Dublin sock beautiful you need to be 1 2

00:33:47

3

00:33:48

give all of you all of you everything for you

00:33:50

loved ones just a little bit

00:33:56

be ready for each balance system

00:33:59

88 quince 7 be patient be patient

00:34:03

don’t stop even I’m looking at

00:34:11

432 at the low start

00:34:13

team up try to catch one in the support

00:34:17

can the warriors who stood ah wai

00:34:20

wai wai wai good 8 7 6 5 4 3 no no

00:34:27

everything worked out I hope you’re fine as well

00:34:33

one other leg is coming towards me,

00:34:39

as well as a toe, heel to buttock,

00:34:42

I’m good Victor

00:34:45

[music]

00:34:51

great,

00:34:53

next we need a mat and so we take

00:35:01

the position will take a lying position, you’ll

00:35:03

fall more comfortable in front of the

00:35:05

TV screens now you’re watching great

00:35:09

and it’s so important not to lie on your back,

00:35:19

leave your hands on the floor

00:35:21

press with palms in the regiment blog bent

00:35:24

knee heel to buttock

00:35:25

slowly up slowly down

00:35:28

twist the pelvis

00:35:30

knees pull shoulders

00:35:34

try to do this at a pace of 1 2 down

00:35:38

two and thin up for two counts and just as

00:35:41

smoothly down

00:35:43

[music]

00:35:46

the task is to maintain this pace especially

00:35:48

when you return to the starting

00:35:49

position but the effort

00:35:52

under load is up two down 2 oh how to

00:36:00

twist Laurent Orsk

00:36:05

legs well by half toes to the temples for each

00:36:07

count of the shoulder blades up down up down exhale

00:36:12

but try to direct along the beard

00:36:14

forward diagonally

00:36:20

8 times 8 do the exercise every time at the

00:36:24

top point try to press on the lower back

00:36:27

floor and strain the abdominal muscles as much as possible

00:36:29

432 pulse and r three times two three

00:36:38

up up until

00:36:43

remember the dynamics and amplitude of movement at the

00:36:47

top point pause stops there is late

00:36:50

leg right left and right and left and shoulder blades

00:36:55

if you turn dumb there is a disk of hands

00:36:58

fingers in the sand or hands behind the head if

00:37:01

you feel that your neck is getting tired, change your legs

00:37:04

from the left leg to the lower back, press into the floor,

00:37:09

strain your abdominal muscles, keep this

00:37:12

taunus,

00:37:17

there is a pause, feet, hands on the floor, heels of the

00:37:21

Cyrillic alphabet

00:37:23

and a slow set for two counts, smoothly

00:37:26

up two

00:37:27

down to, as I usually say, a purely

00:37:30

male movement now slowly up

00:37:33

two down in Odessa it’s very easy to press your

00:37:38

heels into the floor, this time, strain, I’ll return it.

00:37:41

I'm good at this two and try not to

00:37:44

focus on the deflection of the lower back for this the

00:37:46

abdominal muscles do not fall apart and tighten

00:37:51

until a slow set then we will move to

00:37:54

one leg

00:37:56

they are ready

00:37:58

43 left on the channel due to labor and right

00:38:01

up and down two free leg up not

00:38:06

leg she is bent at the knee joint so

00:38:08

that it was comfortable for you

00:38:14

44 more slowly r2 down

00:38:19

smoothly up and there is

00:38:22

no further 16 times for each

00:38:28

count just flog dmtn

00:38:30

up-down-up-down try to

00:38:34

control your movements until the

00:38:37

amplitude is constant, the dynamics are constant

00:38:40

there is an action of

00:38:41

the buttocks and eight more times your buttocks sense

00:38:44

38 excellent 7 thin upper point,

00:38:48

tense at the lower point, relax push with your

00:38:50

heel along the street four three two and we have

00:38:56

a pause at the bottom pause got caught here,

00:38:59

let's get ourselves together, I'm

00:39:03

tense in the living buttocks, I'm chasing

00:39:08

and maintaining the following position

00:39:10

neutral tass leg straight

00:39:13

a little to the side

00:39:14

yes open position this is the

00:39:16

position not together legs but slightly to the

00:39:19

side 8 7 6 5 4 3 so rotates

00:39:32

change of legs

00:39:34

eight seven six five right up for

00:39:38

two counts slowly left means

00:39:42

up and down

00:39:44

very smoothly lower with load

00:39:47

service slowly strain as much as possible and

00:39:50

slowly relax, exhale upward

00:40:01

. two more times one repetition for each

00:40:07

count in the top 16 exhale-inhale exhale-inhale

00:40:13

performs the exercise also 1 action you

00:40:15

barely touching the Tsykova berry

00:40:18

until indicating the touch keeps

00:40:21

this group under load 8 more times 8 and 7

00:40:26

and 6 and 5 for what interesting things are ahead

00:40:30

and 4 left

00:40:31

[music]

00:40:34

32

00:40:35

I crawl less often, we prevent everyone from

00:40:40

gathering here, feel the heel,

00:40:41

feel that

00:40:43

these sensations begin to flow directly under the buttocks until they

00:40:46

become larger, become hot, the

00:40:49

right leg is straight, looking for the side,

00:40:51

hold it, hold it with your hands, bring it crawled so

00:40:53

that you are not turned around

00:40:54

harshly we hold the position of the most important one

00:40:57

we press 5 8

00:41:00

7

00:41:01

6

00:41:03

in 4

00:41:04

track I

00:41:07

hope you feel good especially now

00:41:10

knees chest sit behind the knee

00:41:17

turn to the enemy

00:41:19

[music] that’s

00:41:25

not all with voices the position of the

00:41:28

emphasis on the knees and straight arms

00:41:32

right hand left leg slowly up

00:41:36

slowly down up up down, no matter what you

00:41:41

try in this exercise, reach

00:41:43

for your hand, reach for your leg, do not make a

00:41:46

strong bend in the lower back, preserve the

00:41:48

abdominal muscles, then

00:41:51

we stretch out, imagine you are taken by the arm

00:41:53

and leg and stretched to the sides,

00:41:56

8

00:41:59

7654 left, pause sheaf at the

00:42:02

top point leg leg performs easy

00:42:05

bullets of things movements pulse movements

00:42:09

in amplitude at the level of the price of the right

00:42:12

joint a little higher a little lower

00:42:15

we maintain 1 supporting position here you need to

00:42:18

tense the abdominal muscles and feel the

00:42:21

buttocks so valuable lightly on the back of the

00:42:23

thigh work the dynamics

00:42:25

for only 45 seconds and 15 pauses we have

00:42:29

15 seconds left for the dynamics and up

00:42:32

up only leg movement from the hip

00:42:37

[music]

00:42:39

876

00:42:42

543 pause 115 7 pauses

00:42:46

also stretch your hand as much as possible

00:42:50

and and straining your buttock keep I fit in good

00:42:52

shape 8 7 6 5 then we slowly change

00:42:58

sides and start on two counts up

00:43:01

two

00:43:02

down two smoothly slowly try

00:43:07

to catch the emphasis on the buttock directly at the top point

00:43:09

just yesterday here

00:43:15

[music]

00:43:16

slowly and smoothly

00:43:19

[music]

00:43:21

two times 4 3 for each count of 45 seconds

00:43:28

we have a turn exhale exhale

00:43:32

try to keep your working leg and arm

00:43:34

suspended, do not touch the pilaf

00:43:37

you

00:43:40

and do not bend in the lower back keep the

00:43:42

abdominal muscles in good shape for

00:43:43

30 seconds,

00:43:51

this is where the pleasant sensation begins too

00:43:56

15 seconds 15 15

00:44:08

43 teach pause stops and

00:44:11

here there is held hung try to

00:44:13

return at this point with your hand analogues

00:44:15

tense the buttocks straight hold the

00:44:17

buttock in good shape maintain this

00:44:20

tension and enjoy that

00:44:22

he is growing time is great I hope everyone

00:44:28

has turned on their gadgets I’m already 500

00:44:30

calories easy meetings right leg forward

00:44:37

and left leg

00:44:38

[music]

00:44:45

so I lived on a little press to

00:44:47

you and I lie on our sides

00:44:50

[music]

00:44:52

legs on the scales

00:44:55

he to the bottom in support

00:44:57

pay attention this is a difficult position an

00:44:59

easy position when one leg is on the floor

00:45:03

upper arms fingers squeal 43 we

00:45:06

start teaching me and moving forward

00:45:10

here the emphasis is we push the knee and at the

00:45:14

meeting

00:45:16

and under Naruto which is on the floor quietly

00:45:18

we help ourselves push up to the ledge

00:45:21

base 16 to summer is just around the corner, it

00:45:27

will be for sure

00:45:28

and we need good ones from Vicky wish for 6

00:45:33

at least 8 more times 8 8 76 thin full

00:45:42

plate you can reach with your hand toes with two or

00:45:45

one foot we work 43 that’s all the pulse

00:45:50

and short amplitude up up up

00:45:53

open up down 1 2 3 reveal

00:46:01

oh how good I feel good for you four more

00:46:04

four times

00:46:06

32 up and down three more points

00:46:11

I see straight even on the camera according to mine they appear in

00:46:13

a square, which means you already have them

00:46:15

430 left for each count the finish

00:46:18

line 8 times 8 7 be patient have patience

00:46:23

for those who can easily strengthen the lever with

00:46:26

straight legs

00:46:28

[music]

00:46:30

43

00:46:32

pause,

00:46:35

well, you need to change sides, the

00:46:38

same thing on the other side, but there is no way out, you do

00:46:39

n’t have to do it, otherwise it will be beautiful

00:46:45

only for a photo, for each count it’s worth

00:46:48

exhaling, exhaling, try to do the full

00:46:52

amplitude in the same way as well as on the other side,

00:46:55

I touch the knee with my hand, touch us

00:46:58

to or indicate the touches how many are

00:47:01

left 16

00:47:04

15

00:47:06

14

00:47:08

very good amplitude

00:47:12

do not forget the emphasis movement this knee

00:47:14

others 8 more times 8 8 also remember hard

00:47:18

one leg will draw easy 2 everything is simple

00:47:23

[music]

00:47:26

432

00:47:28

well, what is the pulse and pulse and one two three and

00:47:33

open one-two-three

00:47:37

open up up up up

00:47:40

open up where the good news 4

00:47:43

did and the bad news four more or 1 2

00:47:52

3

00:47:54

but one more repetition the finish line

00:47:56

for each count 8 times 8 76

00:48:03

remember you can they still walked straight 43 times,

00:48:10

because the time is very good, well,

00:48:16

my friends, you coped with the task,

00:48:19

you did well, I hope that the cubes in front and

00:48:22

the cubes behind

00:48:23

you turned out well, then we need to

00:48:26

stretch a little now we should put on a

00:48:29

slow track 22 track just on

00:48:31

switch

00:48:33

play

00:48:35

and so accept position before something

00:48:45

mine and so in this got married obligatory

00:48:48

time Greer he fell with me create on your

00:48:50

knees take a comfortable position

00:48:52

put your hands at night

00:48:54

and move friends I hope you

00:49:11

liked it everyone would work with us business

00:49:14

everyone who watched

00:49:15

write comments write your wishes

00:49:17

hands forward body further

00:49:20

[music]

00:49:25

all the

00:49:26

editor

00:49:28

Aquaman

00:49:29

eats slowly the bodies further right on the

00:49:32

mice takes on his leg is placed

00:49:33

Cullen's

00:49:35

movement pushed so forward among

00:49:40

you the lower back controls the abdominal muscles

00:49:45

slowly the hand opens

00:49:50

[music]

00:49:52

you will feel a slight pull along the entire

00:49:54

length

00:49:58

of it

00:49:59

and slowly returns

00:50:01

change the side of the target

00:50:03

[applause ]

00:50:05

movement then 100 100 100 100

00:50:09

[music]

00:50:12

at sakan apa slowly, according to the type of bed, the hand

00:50:15

opens

00:50:19

[music]

00:50:27

is, carefully come out the

00:50:33

right toe and heel to the buttock knees

00:50:36

together slowly down together the driver under the

00:50:56

knee rounded the back

00:51:00

yes, come on, tell us

00:51:03

and slowly, vertebra by vertebrae up,

00:51:07

straighten your shoulders here, take a deep breath,

00:51:10

stretch up through the bridge through your nose,

00:51:13

exhale two more times

00:51:15

[music]

00:51:18

not us yet

00:51:22

[music]

00:51:25

friends, thank you very much for being with us,

00:51:28

yes we love what we do, we want to

00:51:31

do this for therefore, continue to

00:51:34

attend our online classes and I will be glad to

00:51:36

see you in my classes

00:51:38

from, of course, in the classes of my colleagues,

00:51:40

thank you very much and see you again

00:51:43

[music]

Description:

L.A.B. – силовая тренировка с акцентом на мышцы ягодиц, ног и пресса. Отличный помощник в развитии силы, выносливости, а также в снижении веса! Дмитрий Виноградов - супервайзер World Class Оружейный. Презентёр российских и международных конвенций по направлениям: степ, аэробика, силовой и функциональный тренинг. Расписание онлайн-тренировок на https://www.worldclass.ru/online-trenirovki/ Хотите заниматься в клубах World Class по особой цене? Следите за спецпредложениями на http://bit.ly/yt_special Наши страницы в социальных сетях: Instagram — https://www.facebook.com/unsupportedbrowser Facebook — https://www.facebook.com/unsupportedbrowser Вконтакте — http://vk.com/worldclassclubs

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How can I download an audio track (music) to MP3 "L.A.B. с Дмитрием Виноградовым | 31 марта 2020 | Онлайн-тренировки World Class"?

The most convenient way is to use the UDL Client program, which supports converting video to MP3 format. In some cases, MP3 can also be downloaded through the UDL Helper extension.

How can I save a frame from a video "L.A.B. с Дмитрием Виноградовым | 31 марта 2020 | Онлайн-тренировки World Class"?

This feature is available in the UDL Helper extension. Make sure that "Show the video snapshot button" is checked in the settings. A camera icon should appear in the lower right corner of the player to the left of the "Settings" icon. When you click on it, the current frame from the video will be saved to your computer in JPEG format.

What's the price of all this stuff?

It costs nothing. Our services are absolutely free for all users. There are no PRO subscriptions, no restrictions on the number or maximum length of downloaded videos.