Download "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching"
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252F7X1tGgsvW3c%252Fmaxresdefault.jpg&w=1139&q=75)
Please wait. We're preparing links for easy ad-free video watching and downloading.
Similar videos from our catalog
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FDQzdCz6KTt8%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252FMS7oAtYgUoo%252Fmaxresdefault.jpg&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FMUlSiMuyGto%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FPrdXj2AmkSs%252Fsddefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FXJbYDqNMMj8%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FegzzvzPQs00%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi%252Fp2XumrUs6fU%252Fmaxresdefault.jpg&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252Fr8ME2MLAxGI%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FzVFGwuIWVHg%252Fmaxresdefault.webp&w=1139&q=75)
%3Aformat(webp)%2Fi.ytimg.com%252Fvi_webp%252FpcO5GDF5l7g%252Fmaxresdefault.webp&w=1139&q=75)
Video tags
Subtitles
Russian
00:00:00
Please understand00:00:04
everyone, hello my name is Olesya Polkanova and00:00:07
I am a trainer of the online stretching school, cut my hair,00:00:09
I started stretching at a very adult00:00:12
age, I go to the gym on the pole,00:00:13
I actually do stretching now I00:00:16
want to do a 10-minute complex with you,00:00:19
you can do it either as a warm-up00:00:22
or in the morning as gymnastics00:00:24
or you will just know such a complex,00:00:26
well, let's go, let's go down as00:00:29
you see, you will need a chair and a rug,00:00:32
let's go go down, I time exactly 1000:00:36
minutes hands under the shoulders knees under the00:00:40
hips, our toes are already pulled up and we are00:00:43
working with our backs, warming up and bending the back of her neck00:00:46
we pull the chest down, they live in00:00:49
the oil industry, the eyes look forward,00:00:51
we make a cow and we make a cat, we rounded00:00:54
the back, looked down, rounded the neck,00:00:57
add speed and 1 2 on the exhale, three00:01:05
forecast on the exhalation 4 bent and five00:01:09
well done, six and seven and eight and00:01:15
make a circle in one direction, we went there00:01:17
big down to the side up and three down00:01:21
side up and 2 and 1 and the other side00:01:26
and down up 1 and 2 and 3 and 4 well00:01:35
bent a little stretched your nose00:01:37
up up up up up00:01:39
put your palms on the chair and pulled your00:01:41
shoulders down inhale up and down as much as possible00:01:45
no longer tense socks stretch down00:01:48
ten nine eight seven six five00:01:51
four three two one well took a00:01:56
deep breath and on the exhale 5 counts five00:02:00
four three two one and out and up inhale00:02:05
leave the great-grandson we have a turret00:02:07
going down we put it down and twist00:02:11
ourselves a little you see we are below ten00:02:14
nine eight seven00:02:15
neatness or twist if you00:02:17
woke up or your flexibility does not yet00:02:19
allow you to put your shoulder down, don’t rush00:02:22
stretching, this is a gradual work on00:02:25
yourself, inhale at the top, now the right hand00:02:28
went down, try to put the shoulder on the00:02:31
floor, twist the spine, eyes look00:02:33
at the ceiling and We do our best,00:02:36
we lie down 5 in 4, three more two one, we get up,00:02:42
you’re great, you’ve done a great job once again, you00:02:44
bent your head and we come with our feet closer to the chair, we00:02:50
put our hands on the chair, we preferably take hold00:02:54
of the arms of the chair, and if you have them,00:02:56
if not, then we just take hold of the chair and00:02:58
bend over. forward when we try to move the00:03:01
buttocks as far forward as possible00:03:03
so that your hip bone goes beyond the line of the00:03:07
knee bone to trust the joints were00:03:10
not only in no case wrong,00:03:13
but with such a deflection and the right hand00:03:16
was placed on the right heel, the00:03:17
left hand was made at the ceiling, the eyes00:03:21
look to the right and pull the left hand back00:03:25
breathe stand eight seven six five00:03:29
four well done 3200:03:32
first hand goes 1 back is rounded00:03:35
and repeat on the other side right00:03:38
hand on the chair left on the heel push the00:03:42
pelvis forward00:03:44
the right hand makes upward movements eyes00:03:48
look to the left stand 5 4 3 2 100:03:52
come back now it is advisable to00:03:56
make a distance of 10 centimeters from the chair,00:03:59
put your hands under the buttocks and00:04:01
touch your stomach to the chair such a00:04:06
landmark and stand like that for a while,00:04:10
bend not only in the00:04:12
lower back and thoracic region, that is, the shoulders00:04:14
should open, and so whoever does not want or00:04:19
is afraid to raise their arms high then there is00:04:22
air like this, or00:04:24
it’s too early for someone else to do this, of course, he00:04:27
holds his hands on the chair and bends back00:04:30
blue as far as he can, if you have a00:04:34
problem with your neck, then your chin is pressed,00:04:36
we bend only at the expense of the lower back and00:04:39
thoracic region, well,00:04:41
who has already woken up and has been occupying for a long time hands00:04:45
up, hugged the big ball and stretched back,00:04:50
set 8 counts, come back, you're00:05:00
great, you put your palms on the00:05:02
foot on the mat and raised your tass,00:05:05
bent in the lower back, stretched down00:05:07
about that lower back, stretch down, you00:05:10
feel immediately how the00:05:12
back of the thigh warms up,00:05:13
I remove the knee one by one, left right one00:05:16
time two three 4 5 six 7 8 well made the00:05:24
right step forward left step back and00:05:28
drove with a straight back and as if you00:05:30
could net on it and drink tea,00:05:32
lean down 10 times ten nine00:05:35
eight each for your own Wembley tour seven00:05:39
six five four three two one changed00:05:47
left leg in front of the right and back and00:05:49
lean down ten nine eight well done00:05:52
76500:05:57
4 smart guys straight back three two one00:06:01
good legs put back as if we00:06:03
want to do a downward facing dog just00:06:06
from the chair we push off from the chair push our00:06:09
shoulders well done put the left leg in the center00:06:15
bend the right one and then we sit down with our leg00:06:19
as close as possible to the chair, now we do00:06:22
n’t try to put the foot of our left leg right00:06:24
on the floor, but we kind of swing until we don’t00:06:26
fall like that on 1 hip, we00:06:29
have to evenly lower our body00:06:31
down, stretching our leg back,00:06:35
pull our left leg back,00:06:36
pull our groin, pull the floor, and here we go This is how we00:06:39
ensure that our git also00:06:43
lies on the floor and in no case do we twist ourselves,00:06:46
arching in the lower back,00:06:49
looking at the ceiling, bending the leg,00:06:52
reaching it to the head, returning, whoever00:06:58
didn’t get it, doesn’t lose hope, training, there00:07:02
is always room to move in the00:07:04
right stretch the left hand is on the chair back and the00:07:08
left hand takes the left leg and presses it to itself,00:07:13
breathe ten nine eight seven00:07:17
six five four three two one and return00:07:24
to ours00:07:26
on the floor again that one from the chair with pushing the00:07:30
shoulders right leg in the center bend the left00:07:34
leg and I’ll stand and put it, we’ll go closer, closer to the00:07:37
chair, right on the foot, swaying,00:07:40
stretch the groin, but not the legs, so that it doesn’t00:07:43
go behind the gate, I’ll repeat again,00:07:46
the knee is not bent, the knee is tense and00:07:49
we screw the groin, warm it up, let00:07:53
him understand how to work well,00:07:56
put the leg, stretch out the toe and00:07:59
bent the back, held the00:08:01
hands, placed it on the floor, is the00:08:05
back good and bend the00:08:08
leg, pull and head is great, left00:08:14
hand on the chair, right hand to the leg,00:08:18
as far as flexibility allows you, so much00:08:20
we attract so much we00:08:23
work, the most important thing is to start lifting00:08:25
here, so here is the groin, breathe, hold ten00:08:29
nine eight seven six five four three00:08:33
two one straighten the leg well arms 2 200:08:40
hands on the chair we stand in our tobacco00:08:44
push our shoulders worked well00:08:49
and now we rise completely take a00:08:54
deep breath exhale stretch up and00:08:58
work on one side stretched to the00:09:01
other look the hip goes towards the00:09:04
arms we stretch completely god now00:09:08
the right one pulls the left one perfectly circular00:09:13
movements with the shoulders and we work diagonally to the right00:09:16
we bend00:09:18
perfectly to the left we bend00:09:22
diagonally one more time we turned the body00:09:24
diagonally and hands behind the ears a00:09:26
spring 4 3 2 1 and the other staff and00:09:31
4 3 2 1 and the exact ones we opened the rocker we make00:09:36
a lock work, we compensate the back after the00:09:40
deflection, we rest in a round back, we00:09:43
put our hands in the lock, back of the boards, we00:09:46
take the lock and pull them up up up up up up up up00:09:49
up up hands let's go00:09:52
for the spout we come out spout 100:09:55
we are pulled we have grown up perfectly we tore our hands00:10:00
off our buttocks we raised our right leg and pulled our toe00:10:03
and put them in a lock, who00:10:06
can do it well, who can’t,00:10:09
take the leg separately with a lock, the supporting00:10:13
leg is bent and we stretch out the00:10:16
shoulders with the leg, stretch our shoulders, you can00:10:19
do the legs directly, or you can stand on a00:10:21
bent position, if you fall,00:10:25
get up again, return the right leg to the floor, the00:10:29
left leg rises and goes into castle00:10:34
powder sat down and pulled it out00:10:40
returned shook your arms rounded00:10:45
your back further and rest thank you very much for00:10:49
working out with me remember you00:10:52
complex use it see you if00:10:54
anything is on my page polkanova olesya and00:10:57
excellent 7 stretches bye byeDescription:
On this page you can download the media «КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching» highest quality possible WITHOUT any restrictions on the number of downloads or download speed.
Preparing download options
* — If the video is playing in a new tab, go to it, then right-click on the video and select "Save video as..."
** — Link intended for online playback in specialized players
Questions about downloading video
How can I download "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching" video?
http://unidownloader.com/ website is the best way to download a video or a separate audio track if you want to do without installing programs and extensions.
The UDL Helper extension is a convenient button that is seamlessly integrated into YouTube, Instagram and OK.ru sites for fast content download.
UDL Client program (for Windows) is the most powerful solution that supports more than 900 websites, social networks and video hosting sites, as well as any video quality that is available in the source.
UDL Lite is a really convenient way to access a website from your mobile device. With its help, you can easily download videos directly to your smartphone.
Which format of "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching" video should I choose?
The best quality formats are FullHD (1080p), 2K (1440p), 4K (2160p) and 8K (4320p). The higher the resolution of your screen, the higher the video quality should be. However, there are other factors to consider: download speed, amount of free space, and device performance during playback.
Why does my computer freeze when loading a "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching" video?
The browser/computer should not freeze completely! If this happens, please report it with a link to the video. Sometimes videos cannot be downloaded directly in a suitable format, so we have added the ability to convert the file to the desired format. In some cases, this process may actively use computer resources.
How can I download "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching" video to my phone?
You can download a video to your smartphone using the website or the PWA application UDL Lite. It is also possible to send a download link via QR code using the UDL Helper extension.
How can I download an audio track (music) to MP3 "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching"?
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 "КОМПЛЕКС ДЛЯ РАСТЯЖКИ ДОМА / ПОЛКАНОВА ОЛЕСЯ / OP_Stretching"?
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.