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Fit-Bo
Алексей Василенко
фит-бо
фитнес
тай-бо
восточные единоборства
телеканал живи
тренируйся дома
фитнес дома
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00:00:00
[music]
00:00:52
[music]
00:01:00
hello friends, let's
00:01:02
go through the hall, hello again, it's
00:01:06
time for tai-bo, tai-bo lesson is a type of aerobics
00:01:08
based on the practice of
00:01:10
martial arts,
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today in the hall, my name is Alexey,
00:01:14
we also have Alexey's hall, Ivan Artyom
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and Ekaterina,
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today we will learn the basics punches
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this is a jeff punch a close hand punch a
00:01:28
cross kick a far hand punch there will also be a
00:01:31
hook kick a side kick a gift of melee we'll
00:01:33
come back to this later and there will also be
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one kick frantic a
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forward kick from rocket that bean
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will help us develop strength endurance
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flexibility who - to lose a little weight,
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someone will get a little stronger and together we will
00:01:50
get a good mood, we are ready to
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go, feet shoulder-width apart,
00:01:57
knees slightly bend the pelvis forward, belly will be pulled up, elbows will be knocked down, the
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legs will stand
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parallel to each other, clench your fists,
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press your thumb, and look, one by one,
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forward one by one forward
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shoulders we get used to hitting with the whole
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body
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due to the tense abdomen of the oblique muscles and
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rectus muscles a little more amplitude a little
00:02:23
more amplitude elbows we protect the
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body fists protect the face
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it’s clear that we always have an
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opponent, their opponent is always a little
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slower. . . .
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breathing even, shallow, always
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slightly twist the foot with the body,
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including our work, oblique abdominal muscles, back
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slightly rounded, body
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grouped, Artem, we are in no hurry, we are in no hurry
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until we
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add a forward blow, a forward blow, a
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jab blow, a strong hit, we hit with our
00:03:07
knuckles, imagine that we are hitting in the face, the
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blow is done at the level of the face on exhalation,
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well, exhale exhale blow blow after
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each blow the elbows return to the
00:03:19
original stance of
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the boat returns to the body and we remember
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that we must always defend ourselves still
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exhale exhale
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blow long blow strong and pull the shoulder
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forward
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turn the body extend the shoulder and
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due of this increase the length of the blow
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also 8 exhale exhale six this is
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just a warm-up for us next it will be hot
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four more three two
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also also 22 each breathe breathe exhale exhale
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inventory always remains slightly bent
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during the impact the elbow is always slightly
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auxiliary eat eat exhale exhale continue to
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roll dots
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a little more a little more great
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keep it up Artyom smile yes great for the
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enemy especially the enemy should
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see that it’s easy for us
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eight more portable blow blow exhale
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exhale four three two and only the body turn turn
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turn and
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we always stand on bent legs viburnum
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tucked belly tighten breathing let’s
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move a little 8 like this 7
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six five four three two
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relaxed arms circle shoulders good
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mood
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great lasted sweat someone
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got a little wider legs and lunges down
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we go out let's stretch a little let's
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prepare our joints for good work
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feet stand on the floor pelvis move back back
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keep the springs straight on the left
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leg the
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other one still remains standing hand on the
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pelvis back and down nosed down pull the
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inner surface of the thigh breathe evenly
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shallow 43 turn and pull the thigh to
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the floor lower the pelvis down pull the front
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surface of the thigh
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still stand 4 breathe 3 don’t slouch 21
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return to the center and again springs
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alternately exhale exhale good 43
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21 stayed hold the weight of the body on the heels
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hand on the floor for insurance
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bend the body do not slouch the top of the head pull up behind the top of the
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head number four three two
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turn and front front thigh pull the floor
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pelvis lower down 400 m 300 m2 1 word
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turned center to middle under
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your knees pay for the hands
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and stretch to stretch Tanya the surface of the
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hips bishop perfectly let go of the knees
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hands put on the floor Karina bend
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so that 100 units round back up with
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hands inhale exhale one more hands behind the back lock pull
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back and down stretch the
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speech belt shoulders down the shoulder blades in the center
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scan and systems we release our hands forward
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lock and round back back pelvis we move our
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belly forward into ourselves
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Artyom as two one we lower our hands
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central stand we begin the main
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part of the
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blow Jeff Kalin slightly bent
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we accept the stances I remember that the elbows are
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parallel the fists look inward the
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thumb side none there is a stomach
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tuck alternately turn around let's exhale exhale exhale
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directed forward look takes
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eyes into the eyes with disgust to 432 let's go
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job blow forward
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blow job I remind you that we
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turn the body, strain the oblique
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muscles of the abdomen and stretch the shoulder in order
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to reach to become whole still exhale exhale breathe
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breathe Katya well done, Artem,
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a little smoother, a little smoother, the elbow is not
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straightened all the way, a little dry, always
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slightly bent arms to
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protect our elbow joints,
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Alexey, excellent,
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Ivan, also good, and a little more like that 87
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don’t lower the second hand, the second hand
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protects the face 432 excellent shuttle shuttle
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in place this was the central stance
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now we take a left-side stance
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we will stand with the left side forward yes we
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take a step back a step back feet stand shoulder-
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width apart imagine that you are standing on a
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ski track on a ski track feet turn a little
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half a turn knees with shoulders bent down elbows
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fists and belly left shoulder forward we
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accustom ourselves to the fact that we make a blow
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from the body from the back from the shoulder all muscles are
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tense all muscles are included in the work 4
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3 hours left forward forward forward chop
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blow with the near hand blow with the hand that
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is in front in this case
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then the left hand and the left hand as much exhale
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exhale try not to dance, don’t dance
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dancing, that’s not our thing, we only have
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a fight, only a fight, adrenaline, exhale,
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exhale, still record. in front catch catch exhale exhale
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exhale
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you 7643 excellent fathers next comes kick
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cross kick cross kick give not with your hand
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also at face level in the face at face level
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let's catch the position check
00:11:04
and come back again on the cross kick we
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tuck the back foot and move the pelvis
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forward like this we extend the shoulder to
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increase the length of the blow, exhale and
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come back
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also, exhale and come back, take care of our
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elbow joints, the elbow always
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dry out a little, exhale
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come back, 4 more matzos
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and then speed up the pace a little,
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three more and breathe down evenly, exhale on the
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blow
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one more, a little faster here right right
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exhale exhale
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shoulder and body shoulder and body breathe
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breathe more so
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artyom more energetic more fun more
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fun. . exhale exhale Ivan do not
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lower your elbows, remember that we have an
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enemy who is always trying to
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attack us, trying to attack us, we
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must defend ourselves exhale in the dishes hips
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forward pelvis forward a little more like this. .
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how I’m in the mood I can’t hear perfectly 432
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shuttle azakh him relaxed his hands a little bit let’s
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connect jack punch near with hand cross
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punch with far hand alternately slowly
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ready stance
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432 left jab jab kraz chop kraz exhale exhale squeak
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shelves slightly
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bent body while waiting mood is
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good if you have a small
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anger is good anger, let's
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direct it in the right direction and then the lesson
00:13:23
will go on a good wave
00:13:24
more 8 7 6 5 4 3
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two twice as fast here jeep cross
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top dec 1 more exhale exhale body
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tense working arm muscles shoulder muscles
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abdominal and back muscles more artem a little
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smoother a
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little smoother I draw your attention to the fact
00:14:02
that the body should not lean forward
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we should not fly away behind the hand we should
00:14:08
stand straight firmly and stand strongly to
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reach the
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opponent only through the arms and shoulders
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also 8 we stand on our feet tightly
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we stand and more 463
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more 21 well done central stand shuttle
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like our hands are great like our shoulders it’s
00:14:43
good it feels like I’m
00:14:46
just talking to Katya with me Artyom to you I can’t
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hear you Artyom and you I can’t hear you good
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change the stance to the right leg and in front
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remember that the legs are standing on the track
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and slightly the feet are turned to the sides
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at an angle of 45 degrees to Rene, the
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forehead is tucked and the body is bent, close the likes
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look inward, the thumbs are not
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spread, the whole hand is one big hammer 43
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right jab,
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we will slowly practice all the same blows in the
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right-handed stance, the right leg is
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in front we are standing with the right side to me, I
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remind you again of all the main points:
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the elbow is slightly bent, the body is tense,
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the blow is made to create a count of turning the body, the
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muscles of the back of the
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abdomen and shoulders are tense for eight more
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slow 7. .
00:15:50
four more three two one a little faster
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here right right kick kick pull the
00:16:04
shoulder forward reach get the target should
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be hit
00:16:10
ultimately while they help have a little
00:16:13
bit and then we'll get it exhale exhale breathe
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breathe
00:16:23
well let's go a little more. .
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Artyom does not move his elbows apart Artyom
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stand always we stand to
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defend well done 432 cross with the left
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hand slowly cross blow with a secret hand
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body turn the foot twist once
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fall forward
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buttocks hold still hold exhale exhale
00:17:00
pelvis forward Artem pelvis forward and also Ivan well done
00:17:13
4 slow let's speed up a little
00:17:17
32 double tempo here we remember about the elbow we take
00:17:27
care of our back our joints
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for this we stand on bent knees and
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do not straighten our arms to the end
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exhale exhale exhale again exhale exhale pelvis
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move forward animal brezhoneg
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turn the body due to tense
00:17:47
cos x gas and turn on the work keep up the
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pace Ivan a little more precisely a little more
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precisely forward forward the enemy is
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strictly in front of us
00:18:03
16 also I hope we are not tired yet there is
00:18:09
still a lot of interesting things ahead 643
00:18:15
alternately job cross here right left
00:18:19
right left. .
00:18:22
body body checking posture knees and
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elbows all muscles are tense exhale exhale
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completely that after each blow the
00:18:37
elbows return to their original position
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protective stance
00:18:43
432 twice as fast jack times stop
00:18:48
more Jeff just hit blow also girls
00:18:55
breathe soul breathe exhale emphasis through the
00:19:00
mouth emphasis through ditch still good good good
00:19:09
8 still need eight seven
00:19:15
six five four well done
00:19:21
3 more 2 ap one excellent shuttle
00:19:27
who wants to do and two sips of water if
00:19:31
you have perspiration outside it
00:19:33
appears wipe it off a little bit just a little bit
00:19:36
miss we are ready to move on
00:19:39
ready to move
00:19:40
on we have learned to strike a hook, let's destroy
00:19:43
it in the central stance; the
00:19:45
legs stand slightly wider than Karina's shoulders; the
00:19:48
pelvis is bent forward; the stomach is tucked up; the
00:19:51
elbows protect us;
00:20:10
I would like to draw your attention to the fact that in the
00:20:14
strike the hookm is dressed, we keep the elbow
00:20:16
parallel to the floor, the
00:20:17
elbow is parallel to the floor and another important
00:20:22
point from continues our forearm from do
00:20:27
not twist to from continues our arm
00:20:30
from the shoulder and elbow on the same line
00:20:33
parallel to the floor yet. a little pig down
00:20:39
lacie down
00:20:41
great don't forget to tuck your
00:20:46
foot it's yours come on forward and it's
00:20:56
good to pinch strain and down and down also great let's go and down judge Artyom lacie
00:21:03
a little higher exhale before inhale more exhale inhale
00:21:10
twice also and we'll probably speed up here
00:21:14
excellent a little faster
00:21:17
exhale here exhale
00:21:21
varnishes clenched fists clenched bodies we are
00:21:27
strong starting from the feet legs body belly back
00:21:33
shoulders and forearms and
00:21:37
fingers every muscle is tense every mine
00:21:41
that we feel the strength a
00:21:45
little more also pay attention to
00:21:49
technique technique is the key to our
00:21:53
safety the key to our health and the
00:21:56
health of our joints
00:21:58
more eight seven six five four three two
00:22:08
excellent
00:22:13
shuttle falls from avalanches of pucks hands leave a
00:22:17
little hands go over the racks go over the racks
00:22:20
start from the
00:22:22
left side rack left leg forward
00:22:25
legs stand on the polo track gates to the
00:22:28
side elbows and body practice the circle with the
00:22:32
front hand design with the hand let's go. .
00:22:40
what are we doing with our feet,
00:22:43
Katya will say, well done, what other muscles are still tense in us, yes, they
00:22:51
will tell me
00:22:54
great again, the bastard Alexey,
00:22:57
an extra sip of water, exhale, exhale,
00:23:04
remember that we are strong and we are strong and
00:23:08
we can all go down down down
00:23:12
two more times of these and
00:23:18
we will speed up a little 1st time faster one approach
00:23:23
right-left
00:23:25
shuttle we break the right-left shuttle also
00:23:30
responded with a blow from the back and from the press so
00:23:36
keep it up another shuttle is
00:23:39
good in Artem’s eyes I see healthy and
00:23:45
angry a good sign exhale exhale also also
00:23:50
exhale exhale we
00:23:53
drink drink drink blow blow well done a
00:24:04
little more so strength strength four of these we still
00:24:18
need
00:24:21
three more when we do the shuttle the
00:24:26
distance between the staples remains
00:24:27
constant constant fathers changed the
00:24:33
stand changed the soldering it's getting hot it's
00:24:36
not so hot outside we're
00:24:39
still warmer but the no less, it’s
00:24:41
spring outside, this is an extra incentive to
00:24:44
do business, I couldn’t
00:24:46
go out, let’s go hook one at a time, slowly I
00:24:50
remind you that we have a right-sided
00:24:52
stance, we have the right leg in front and again
00:24:58
we check the position of the stop tass, twist
00:25:04
the buttocks, squeeze the
00:25:06
body, tense well, the only
00:25:12
muscle that can fail to tense up is the
00:25:14
muscles of the face
00:25:15
if you smile it’s great if it
00:25:19
makes you happy in the eyes it’s great
00:25:26
don’t dance yet Artem don’t dance stand
00:25:28
tightly gift exhale strongly exhale again when hitting you cry
00:25:38
you can bend to a right
00:25:41
angle in order to protect the elbow
00:25:43
joint don’t bend the elbow
00:25:46
too right angle always
00:25:49
exhale
00:25:51
exhale four more pairs of these and then
00:25:57
speed up a little, add a little energy
00:26:00
our decisions two more exhale stand
00:26:05
Ivan steadfastly yes good double tempo here
00:26:11
dude hook hook chumak elbows parallel to the
00:26:18
floors strength in the hands it was
00:26:22
great to throw Yashin still holding holding holding
00:26:29
still anyone else remembers what I just
00:26:37
told about the shuttle so we
00:26:39
put a stop and on the shuttle it doesn’t narrow just
00:26:42
as perfectly Katya Katya will drink more than
00:26:46
anyone because she will talk more than anyone else so
00:26:48
still exhale exhale well done
00:26:53
keep the super position between the
00:27:00
feet remains constant a little more
00:27:08
breath accent he through mouth
00:27:11
don’t hold your breath well done 4 brushes we
00:27:19
need two more one compartment the central
00:27:33
stand you still don’t want to drink we want anyone
00:27:36
who wants two sips of water
00:27:39
okay and now we will combine all the
00:27:43
blows that went through we will combine them
00:27:46
into one combination we will do sheba
00:27:49
crosses and hooks we are ready left-sided
00:27:54
stance his efforts to fix the stance we
00:28:00
do two punches a jab and one cross
00:28:04
wajib 1 kg once again
00:28:09
you remember the technique of striking a jab and
00:28:12
a cross
00:28:13
we pull the shoulder forward we turn the body breathe evenly and
00:28:18
on the cross we twist the
00:28:21
foot
00:28:22
forward exhale again
00:28:31
perfectly exhale exhale
00:28:34
you so we we can do this combination
00:28:37
twice as fast great 567 let's jack
00:28:43
jack one exhale exhale exhale exhale exhale
00:28:52
don't move your hand to the side remember about protection
00:28:54
protection the key to success benefits this is a benefit
00:29:00
dick and also hold the body don't bend over
00:29:07
stand straight and strong one more and shuttle
00:29:11
Stalin shuttle Jeff once the shuttle will also
00:29:24
tell me the name of our third strike 3
00:29:30
strikes hand great getting ready to insert the
00:29:34
hook jib jab cross 1 2 let's go 1 2
00:29:40
dude 432 here jib jab cass a little
00:29:50
rest still
00:29:55
great friends my attention man
00:30:02
cleaned up and let's go in a row
00:30:05
Georgia cross shug in a row jib jab
00:30:10
cross hook also, what's the question Artyom, let's
00:30:16
not separate our elbows, we won't separate them, love let's
00:30:22
exhale exhale exhale chop cross we hit the face hook
00:30:28
volume chin yes these are the
00:30:32
guidelines that we need in
00:30:35
order to achieve the accuracy of the blow in
00:30:38
order to hit our target
00:30:45
we continue in the same way we also remember simple you
00:30:48
knees and the body turns jack jack
00:30:51
once and you hit a little more
00:30:58
accurately a little more more accurately
00:31:03
3 more repetitions then hit to finish if we
00:31:07
do everything correctly the muscles feel a
00:31:10
slight
00:31:11
pulling sensation rest well done and
00:31:17
now it’s immediately clear who worked and who
00:31:22
didn’t move to another stance on the right
00:31:25
side on the right side slowly we
00:31:28
do jib jab
00:31:30
again also about ap bershad exhale exhale
00:31:41
even more precisely more
00:31:45
precisely about forward more precisely.
00:31:49
Yes,
00:31:56
don’t forget to breathe, exhale, all the blows on
00:32:00
the exhale, the
00:32:01
gaze is directed in the direction of the blow, and all the
00:32:04
blows on the release
00:32:05
about what else we are no longer taboo, appear, got the
00:32:15
tempo exactly double tempo, don’t
00:32:24
[music]
00:32:38
relax the muscles, don’t put them behind the
00:32:42
long way, we’re a little tired, I
00:32:45
understand it’s interesting greedy
00:32:49
[music]
00:32:51
I won’t go into all the secrets of sex
00:32:55
surprises in the office by us until the end and you’ll
00:32:57
find out everything the group we’ll be together until the end yes
00:33:05
great then there’s a lot of interesting things ahead of us
00:33:12
but now we’ll add hook 1 and 2 let’s
00:33:22
break the shuttle rest still how are you
00:33:33
again Giorgio PC 1 body unfold
00:33:40
forget about blow blow again and now
00:33:58
remove chill legs you a row shock work
00:34:00
come on jack jack times hook
00:34:04
second jab jab cross 2 don’t relax
00:34:10
the body don’t relax don’t get carried away
00:34:15
control keep everything should be under
00:34:19
control
00:34:21
knees and the elbows the body and the muscles of the body
00:34:28
still so the
00:34:31
actor don’t get lost with us with us until the end until the
00:34:34
parachute four more also four three
00:34:47
two one such fathers of the center
00:34:58
as our hands for now it’s normal for the next
00:35:04
five minutes we kick the first base
00:35:07
kick on our saffron what kind of kick
00:35:09
forward we
00:35:10
remain in the central stance, legs shoulder-
00:35:13
width apart, knees slightly bent to the hand, stand up the pelvis,
00:35:17
move forward and lift the
00:35:21
right knee up, right knee, body,
00:35:24
tense the daughter, catch time time time, the
00:35:28
blow is done forward from them to the body,
00:35:31
back, the gift is done with the knuckles of the fingers, we stand,
00:35:34
enzo, they raise, put the
00:35:39
other leg knee tuck kick lean
00:35:42
knee tuck become another knee tuck kick lean
00:35:47
knee tuck
00:35:51
become the other leg knee lean
00:35:56
knee become another lean back
00:36:02
and hold yourself with the abdominal muscles oh don't
00:36:04
arch your lower back let's rest
00:36:06
a little when we lean
00:36:09
back
00:36:10
try not to bend your lower back
00:36:13
in order to once again don’t
00:36:14
overload it, we hold on through the body
00:36:17
using the rectus and oblique abdominal muscles, we
00:36:21
’ll do the same thing a little faster,
00:36:23
front kick with the right and left leg,
00:36:24
alternately with our hands, while not lowering our
00:36:27
hands, we always defend the nations, we’re ready to
00:36:32
432 with
00:36:34
the right. shuttle left.
00:36:41
right left deviate position
00:36:48
fix tuck and strike also I 6 also also also also
00:37:07
keep hands good
00:37:13
Artem with us yes well done.
00:37:19
Also, the supporting knee is always special and the
00:37:22
foot is firmly on the floor; the supporting foot is
00:37:25
pressed to the floor, imagine that it is
00:37:27
glued to you; you must still stand firmly.
00:37:32
three times like this.
00:37:36
2
00:37:39
one
00:37:42
motorcycle 5 seconds rest
00:37:45
try this kick stand first on the left
00:37:48
side left side
00:37:50
Colin bent a small detail
00:37:54
we start the kick with pull-ups and with the back
00:37:57
leg and we hit forward and the leg back
00:38:01
we go the kick and the leg back also and the leg
00:38:07
back well we also remember about a strong
00:38:15
core tense muscles We don’t
00:38:18
bend our back down and continue downwards in the
00:38:26
same way.
00:38:29
also .
00:38:32
if you feel that you are losing your
00:38:35
technique, make a blow lower at the level of the
00:38:38
enemy’s knee, now for us the main thing
00:38:41
is the technique, the height, we will then finish off the memory,
00:38:45
Alina, do not straighten the
00:38:50
knee of the leg that we hit is always
00:38:53
slightly bent, this is also aimed at
00:38:56
protecting our joints also
00:39:01
down and also four times such are necessary
00:39:09
building on the shore another 3 building
00:39:13
tense two more and one more well
00:39:19
done alexander they are so Alexey
00:39:26
breathes loudly but says nothing
00:39:28
Alexey how are you doing I’m breathing loudly talk about leading
00:39:31
when we talk change the
00:39:34
stance right leg in front
00:39:36
legs are standing on ski knees and elbows tass belly shoulders
00:39:41
down wine slightly rounded
00:39:43
remember about pasha geone with the back leg
00:39:47
432 let's go step kick. with there still . stop,
00:39:56
I remind you that if you feel that
00:39:58
your technique is not yet good enough
00:40:01
to do and strike lower at the level of the
00:40:05
enemy’s knee, those who feel that
00:40:08
their knee can no longer hit the stomach, the knuckles of the
00:40:14
fingers, the stomach is good
00:40:19
and down even when the blow is
00:40:23
received, only your hands
00:40:26
take a fighting stance a little - a little forward, well done,
00:40:29
also down, the supporting knee is
00:40:35
soft and the supporting leg is on the floor,
00:40:38
firmly glued and the foot of the supporting leg to
00:40:41
the floor, that’s how much more we can do, a lot,
00:40:48
well
00:40:49
check also down and down four times,
00:40:59
down two more
00:41:04
down one more last time fathers center
00:41:13
before we move on to the strength part of
00:41:15
the lesson, we will remember what you did before, we
00:41:18
will do jeff and a central
00:41:20
rack hook in a row, a series of strikes is ready
00:41:24
43 chop let's go, we remember the main
00:41:30
points, we turn the foot,
00:41:34
then looked forward, the stomach is tightened, the oblique
00:41:38
muscles are included in the work due to
00:41:39
turns of the body do not spread your nails
00:41:42
protection protection exhale exhale. . we
00:41:52
give ourselves the strength also 876
00:42:02
543 small endurance test
00:42:07
twice as fast
00:42:08
here right left right left Artem Artem
00:42:14
pace and pace points. Well done, we
00:42:22
need another eight, we need 7654 pace and pace
00:42:34
21 super rest, let's move on to the strength part,
00:42:39
exercises await us to work the
00:42:41
abdominal muscles, yes, yes, carefully we go for the
00:42:45
carpets and begin the glory of the part, we lie
00:42:56
on our backs, we made a mistake on our backs, pay under our
00:43:02
knees, round with our backs, carefully, here's the MC,
00:43:06
we remove the load in the lower back
00:43:08
100 placed on the floor at the width of the pelvis hands
00:43:11
behind the head elbows to the sides lower back to the
00:43:13
floor press straight bulging two
00:43:16
counts r two counts down we begin brightly
00:43:19
exhale down inhale we rise up to the
00:43:24
lower edge of the shoulder blades exhale and inhale the stomach
00:43:29
is drawn in and presses on the back the lower back is
00:43:32
pressed to the floor tightly
00:43:35
strong back exhale exhale
00:43:38
where else so exhale exhale inhale
00:43:44
with your hands supporting your head we remove
00:43:46
the load from the neck muscles excellent
00:43:52
also exhale exhale pay your attention
00:43:59
to the fact that we are lifting the body not
00:44:04
lifting the head not bending the neck but lifting the
00:44:07
body the lower back
00:44:09
we lift the body completely in this
00:44:14
case the neck is a continuation of the line of the
00:44:16
spine exhale exhale inhale at the lowest
00:44:22
point into the shoulders a centimeter from the floor,
00:44:23
stop so that there is always a
00:44:26
load on the abdominal muscles
00:44:28
four more times down three up up down
00:44:34
two up up down one more at the same
00:44:39
pace right-left braids lifting
00:44:41
alternately right and down the side and down
00:44:48
[music]
00:44:49
we turn the body at the top point
00:44:51
using the oblique muscles we
00:44:54
turn the body at the elbow the most
00:44:57
important thing is this technique we
00:45:00
bend not the head but the body and
00:45:03
turn the body but not the
00:45:04
elbow exhale exhale arkham forehead and
00:45:08
a little more to the side until
00:45:10
up exhale smoothly down another exhale up
00:45:14
smoothly down well done already a little already a
00:45:18
little up up up still like this we breathe we breathe
00:45:24
we breathe
00:45:29
twice also up up one more
00:45:34
attention the tempo speed up
00:45:36
here side down
00:45:39
side down exhale exhale another 4 3 2
00:45:51
excellent
00:45:52
stop stretch our legs down hands behind our head
00:45:55
up reached out for our hands relax the
00:45:58
abdominal muscles and make a second small
00:46:02
flow
00:46:03
straight two up two down and we see we
00:46:07
do straight twists two corners down
00:46:09
and then there will be an approach to the location
00:46:13
still up up up down down exhale exhale inhale
00:46:21
Artem spreads his elbows to the sides to up
00:46:25
up four more slow exhale exhale
00:46:29
down exhale exhale down two more
00:46:35
rise volume one more we collect the strength of the braids
00:46:40
and each count we go up down side
00:46:44
down side down still breathe elbows to the side lower back pressed
00:46:50
belly drawn in
00:46:53
breathing evenly and I hope that the mood is
00:46:56
good right I hope spring is
00:47:01
even better still so exhale exhale
00:47:06
Ivan does not reduce his elbows to the last 8
00:47:10
we finish 8 7 6 5 4 exhale exhale two one
00:47:22
perfectly stretch your legs to the floor down your arms behind your
00:47:26
head up
00:47:27
prepare all the stretches relax your back muscles breathe with your stomach stretch your arms
00:47:39
up rest
00:47:44
[music]
00:47:48
put your feet on the floor arms
00:47:50
stretch your body right foot let
00:47:55
's go to left knee with the right hand,
00:47:59
press on the right knee, move the right
00:48:01
thigh to the side
00:48:03
drunkard on the right and the inner thigh of the right
00:48:06
adductor muscles, even, shallow breathing
00:48:10
with each exhalation, press on the
00:48:14
leg a little harder [
00:48:16
music]
00:48:18
under the right leg, grab the left
00:48:21
knee with both hands and as you exhale, pull the left
00:48:26
leg towards we increase the stretching of the
00:48:33
right inner thigh and right
00:48:36
gluteal muscle
00:48:38
[music]
00:48:46
release the knee, change the legs in places to the
00:48:49
left, the foot stands on the floor, the right left knee
00:48:51
presses on the left knee with the left hand, even,
00:48:54
shallow breathing
00:48:58
under the left leg about payment or the
00:49:04
right knee with both hands on exhalation,
00:49:06
pull the leg towards We leave the shoulder
00:49:11
girdle for ourselves, dance evenly, strengthen the extension of the
00:49:15
left adductor muscle of the left gluteal
00:49:25
lower the right knee about Attila, both
00:49:28
knees sway a little with your hands and rise up, sit
00:49:31
forward with your legs crossed under you,
00:49:37
lower your shoulders down, pull your shoulders
00:49:41
up with your right hand, inhale as you
00:49:45
exhale, tilt to the left, emphasis on the forearm
00:49:47
behind the hand, stretched to stretch the right
00:49:49
oblique muscles, make sure that our
00:49:53
buttocks remain pressed to the floor,
00:49:56
turn the hand diagonally, round the back
00:49:59
back, stretch to the right with the widest
00:50:02
[music] even,
00:50:06
shallow breathing draw a
00:50:10
semicircle with the hand in front, rise up,
00:50:13
attention, change the stress of the legs, the same thing in the
00:50:18
other side inhale from the left lower the
00:50:21
shoulder down from the ear on the exhale tilt
00:50:23
to the right emphasis on the forearm hand stretch the
00:50:26
buttocks to the floor press pass about it
00:50:29
above the head to the side artyom above the head
00:50:32
to the side yes well done
00:50:37
left hand diagonal back round the stomach
00:50:39
pull in stretch the left latissimus
00:50:42
muscles
00:50:45
stretch the main muscles muscle groups
00:50:47
that were loaded during the lesson
00:50:50
[music] we
00:50:56
drew a semicircle
00:50:59
carefully put our foot on hastily
00:51:03
push off from the floor is shifted to the
00:51:06
dump with a round back unwind on the
00:51:08
york floor lifting at the very end very
00:51:11
carefully feet together bend the left
00:51:14
leg stretch the left front thigh
00:51:18
[music]
00:51:20
right stand compartment and he has so much new
00:51:29
income Nazi
00:51:30
hands up to the side about finished, well done,
00:51:37
Artyom, well done, tried to communicate more, breathe more
00:51:41
or drive from the side, a blow from the side, this is where the chin is on the
00:51:50
side,
00:51:52
and you take water on and it
00:51:54
’s advisable to drink orientation, even if
00:51:58
we don’t feel like drinking, we need to drink because it’s
00:52:00
lost to put in breathing with sweat
00:52:03
so you need to start drinking a little at a time
00:52:06
thank you again for
00:52:10
holding out until the end artyom tried not
00:52:13
everything worked out but tried although smile
00:52:17
more often ivan everything should be under
00:52:20
control see you again thank you
00:52:31
[music]
00:52:37
and shouldn’t
00:52:38
[music ]
00:52:44
move out [music]
00:52:58
attack
00:52:59
[music]

Description:

Смотри видео Fit-bo с Алексеем Василенко онлайн! Занятия Fit-bo основаны на известной американской программе тай-бо, созданной Билли Блэнксом. В каждом видео объединены элементы бокса, восточных единоборств и аэробные упражнения, которые не только помогут вам эффективно похудеть (сжигается 500-700 ккал за занятие!), но и гармонично разовьют ваше тело, помогут овладеть навыками самообороны, улучшить самочувствие и избавиться от риска возникновения многих болезней! Телеканал ЖИВИ! в социальных сетях: Facebook https://ru-ru.facebook.com/unsupportedbrowser Instagram https://www.facebook.com/unsupportedbrowser VK https://vk.com/jv_ru OK https://ok.ru/multimed #телеканалживи

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