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упражнения

среднюю

ягодичную

мышцу

00:00:03

when the gluteus medius muscle turns off,

00:00:05

then we begin to walk like this,

00:00:08

falling on some kind of well,

00:00:12

or we stand leaning on it,

00:00:18

our task with you will be to make sure

00:00:21

that the gluteus medius muscle

00:00:23

works well, the gluteus maximus muscles work well, we turn on

00:00:26

exercises for the gluteus medius muscle, the

00:00:29

first exercise is to lie down on and God, the

00:00:32

lower leg is bent, I

00:00:34

start lifting the upper leg slowly, the first one

00:00:37

turns on right here, this is the

00:00:39

gluteus medius muscle, you can feel it,

00:00:42

move it back or a little bit and start lifting it in the same way,

00:00:46

you can

00:00:47

hold your hand on the bed and the

00:00:53

next position is when the leg

00:00:55

hangs a little forward

00:00:58

also hold yourself so as not to fall,

00:01:02

take away the same thing several times,

00:01:04

do the same with the second leg, the

00:01:08

second exercise for the gluteus medius

00:01:11

muscle, stand with one foot on the step,

00:01:13

I say on the stand, and then do

00:01:16

these movements as if you

00:01:18

were falling with your foot somewhere down

00:01:21

1 tbsp and the authors, we fall down,

00:01:24

we try straight with our toes, we reach there like

00:01:27

this, we stretch out this little bit that

00:01:31

hangs like this, we stretch out this leg

00:01:34

to make a frog back, we take it

00:01:38

this spoon now back, sagging like this,

00:01:41

and this is how the

00:01:46

muscles begin and it works well for me,

00:01:49

then we make this leg forward and in exactly the same way

00:01:52

we sag on it, I’ll

00:01:54

direct about the sedan and we work in different

00:01:57

projections, but now the muscles

00:02:00

do the same with the other leg,

00:02:05

we get a

00:02:06

middle bundle,

00:02:09

1 bundle

00:02:11

and

00:02:14

behind them what like

00:02:20

this

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