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0:00

Приветствие

0:31

Разминка

5:31

Круг 1. Упражнения на нижнюю часть тела

20:16

Отдых

21:46

Круг 2. Упражнения на верхнюю часть тела

36:31

Заминка

41:31

Окончание

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40минут

00:00:02

Metelskaya and welcome to my

00:00:04

channel today we have a

00:00:06

full body workout without repetitions, this workout

00:00:09

will help you strengthen all the muscles of your

00:00:12

body, burn extra calories and get in a

00:00:14

good mood,

00:00:16

be sure to like this video and

00:00:18

write in the comments if you liked it do

00:00:20

you like this workout and of course

00:00:23

subscribe to my channel so you don’t

00:00:24

miss new useful videos and now

00:00:27

let’s start our workout

00:00:31

take a deep breath strive to the top

00:00:34

exhale two more times one more

00:00:37

time

00:00:40

put your hands on your belt and start warming up

00:00:42

gently bend over and

00:00:45

remove

00:00:47

[music]

00:00:50

pass your head from one shoulder to another

00:00:58

well done

00:01:00

big countess shoulder joints back let's

00:01:03

prepare everything she wanted for the loads and

00:01:08

show mine

00:01:13

two more times

00:01:15

appeals period massive and

00:01:21

778 people transmitted inhale exhale

00:01:24

close another case or just stretch out

00:01:32

becoming

00:01:34

so come in popularly and hands on the belt on

00:01:39

some sides returned where or

00:01:47

tilt to the side tilt and lift inhale

00:01:51

exhale inhale and exhale one more time

00:01:55

then m

00:01:59

Arisha hip joints to the right and left

00:02:01

put

00:02:04

[music]

00:02:06

well inclined lay down call

00:02:09

give the back straight

00:02:13

[music]

00:02:15

difference is very big

00:02:21

two more times in this direction and

00:02:24

give another

00:02:26

well done well tuned 1 good wave

00:02:30

and for a wonderful training of nations hands

00:02:33

in front of you big circles

00:02:39

decisive

00:02:42

once to the gia steel stretch wide

00:02:45

forward back and even to down and 0

00:02:49

you

00:03:00

will still remain below as before

00:03:04

865 four more lion horizontal bar 1 and through the

00:03:09

round back rise to the top inhale with

00:03:12

my

00:03:13

exhale round a couple more times inhale exhale and the

00:03:17

last time inhale and choose

00:03:21

unwind climbed to the electricians

00:03:24

on the other

00:03:29

good still

00:03:33

[music]

00:03:37

good on the springs on one leg let's pull

00:03:40

the leg internally control not seder and

00:03:43

good the other leg an

00:03:47

hour ago

00:03:51

let's go back down springy down

00:03:56

and on the other leg in the same way

00:03:58

turn around and spin

00:04:03

421 well put your legs together

00:04:05

warm up your ankles and

00:04:09

4 rotations inward

00:04:12

good wanted to

00:04:16

feel really great inward

00:04:19

now good hands in front of you as you exhale

00:04:22

stretch in the old way

00:04:28

and let's go up diagonal

00:04:32

feel like in this exercise, it’s

00:04:34

good to turn into the forest and

00:04:36

[music]

00:04:38

down the diagonal,

00:04:46

then take a deep breath and exhale another breath,

00:04:50

hands together in a big circle lock or not

00:04:53

feeling free

00:04:56

[music]

00:05:01

[music]

00:05:03

usa

00:05:08

last time,

00:05:10

inhale well, relieve tension,

00:05:15

excellent, then we will have the main block

00:05:18

of our training, the first block will be

00:05:20

devoted to an exercise for the lower part of the

00:05:23

body, the second block will be devoted to an

00:05:25

exercise for the upper part of our body,

00:05:27

I hope that you are ready and we can

00:05:29

start

00:05:30

squatting to the side, going up,

00:05:33

inhaling and exhaling,

00:05:36

each exercise will be repeated more than

00:05:39

once, so

00:05:41

we give it our all 100

00:05:45

it’s good if suddenly it’s hard for you to do a

00:05:47

deep press, do a half squat, don’t

00:05:50

go too deep down,

00:05:53

keep your body straight,

00:05:56

let’s twist the race, push it

00:05:59

outward and

00:06:08

a little more, we have to stay here, it

00:06:11

works well, the front surface of the

00:06:13

thigh, the gluteus maximus muscle has already

00:06:17

rested, shook itself up for 15 seconds to

00:06:20

rest

00:06:26

again. we work with our hips,

00:06:29

we sit down and 8 springs and

00:06:34

tear off the thumb and everyone’s

00:06:39

part

00:06:43

is great for those who can easily complicate the task for themselves

00:06:48

knees, if desired, you can do without them things

00:06:59

you

00:07:08

need lower, just the main spring

00:07:12

wellife

00:07:15

have a great rest,

00:07:18

then we will perform a lunge back,

00:07:21

make sure that the leg is strong didn’t

00:07:23

go far and side by side and don’t put a

00:07:25

neutral position

00:07:27

watch your knees on one leg let’s go

00:07:31

lunges inhale and exhale inhale crouched exhale

00:07:37

die keep your balance engage your

00:07:40

abdominal muscles keep your body straight inhale and

00:07:43

exhale

00:07:46

I roll the knee slightly outwards push it

00:07:55

well the hips will get a super load today

00:08:02

let's go back and the trouble is

00:08:15

good let's change many of them it's

00:08:20

already getting hot the

00:08:22

other leg

00:08:24

watch the knee

00:08:26

[music]

00:08:28

the body can be moved forward a little there's

00:08:31

no need to make it straight like this you don't

00:08:35

have to and we move forward

00:08:38

[music]

00:08:42

all movements are clear

00:08:44

don't lift

00:08:47

let's

00:08:49

fight we'll also

00:08:51

remove all the ridges we'll do these legs are

00:08:55

ugly until it’s

00:09:00

still

00:09:05

[music]

00:09:08

it’s time for secura,

00:09:11

they are usually the

00:09:13

most complex but the most effective,

00:09:16

excellent God,

00:09:18

then we fall a little to the other

00:09:21

side in the method. let's sit down and again you're on

00:09:26

the other side, let's go

00:09:31

inhale exhale narrow squat inhale rise

00:09:36

up exhale side

00:09:40

you can touch the foot

00:09:43

you can leave the body a little higher

00:09:48

we're great, let's have

00:09:53

many more love

00:09:55

the load not us are strong and resilient and

00:09:58

should

00:10:02

once again go well back the whole 100

00:10:06

will give full work

00:10:14

another second and the guys have completed it to the end, you

00:10:20

can feel the heat and already the light is supporting

00:10:25

one leg, the knee is slightly bent, the body

00:10:27

can be moved forward,

00:10:30

we hold it,

00:10:32

we sit to the side in packs on and yes, and the views,

00:10:37

pay attention to the movement of the elevator, the

00:10:39

slowed joint and in the knee and

00:10:43

ankle, do not approach

00:10:50

Sean knee in don’t push it inside,

00:10:54

concentrate on the technique,

00:11:00

let’s try a little more,

00:11:05

you can feel it here and it’s good until it should

00:11:08

burn

00:11:15

perfectly, then we stay on the same

00:11:18

leg and

00:11:20

work on the gluteus minimus

00:11:22

muscle with the butt, because the knee, body,

00:11:25

even smile,

00:11:26

let’s do high bread, exhale and

00:11:32

exhale

00:11:33

[music ]

00:11:37

where you

00:11:40

don’t need to lift it too high, make sure you

00:11:44

feel the tension clearly and lower it

00:11:49

[applause]

00:11:50

[music]

00:11:53

you guys are doing great, everything will work out

00:11:58

[music]

00:11:59

hold on, don’t lift your

00:12:02

thumb off, good buttocks will be

00:12:06

toned and strong

00:12:08

yes yes yes yes masses one

00:12:16

all at the end of the

00:12:20

row training the muscle can fall off so

00:12:24

let's hold hold the

00:12:26

other side also do stretching

00:12:30

gathered let's go inhale and exhale

00:12:35

ladies for ourselves we work from ourselves loved ones

00:12:38

for our figure for our health

00:12:42

so let's give it our all 100

00:12:45

and even more so

00:12:47

that later in the evening lying on the sofa and

00:12:50

lower ones that they can it was dash oh yes,

00:12:54

well done, appreciate the speed, it

00:12:59

doesn’t matter to us, but the main thing is the correct technique, the

00:13:01

feeling in the muscles

00:13:03

[music]

00:13:07

full

00:13:08

I’m already really hot,

00:13:10

I feel good work,

00:13:13

wow, great, really good,

00:13:19

I hope that you also have these sensations,

00:13:24

rest, rest

00:13:26

for a few seconds and far from vision to the side

00:13:31

we work there

00:13:34

don’t sweat it don’t add the body just

00:13:37

exhale and inhale

00:13:42

shop

00:13:51

more-more-more

00:13:52

they are slightly bent

00:13:55

let’s be slightly bent and also girls and

00:14:01

maybe not only girls I do before the muscles

00:14:06

should be strong

00:14:07

not only for beauty my for our

00:14:10

health, this is also very, very important

00:14:13

[music]

00:14:14

it’s really great, let’s go down and make the

00:14:18

task a little easier for ourselves,

00:14:21

let’s go down and work on the buttocks,

00:14:24

exercises, annual bridge, small,

00:14:27

three springs at the top are cooked so that the

00:14:31

metal is repented of in a ball, 3 springs and down

00:14:36

to the knees are not far from each other,

00:14:40

we push tightly and tightly into the floor and

00:14:43

twist the pelvis slightly forward towards ourselves and downwards,

00:14:49

but there is no need to bend too much, our

00:14:52

task is to tense the gluteal muscle

00:14:57

well above one two three times and down,

00:15:05

inhale, exhale and down for

00:15:10

another couple of seconds, we will finish it to the end,

00:15:15

squeeze it straight ok Daria, you and I will

00:15:19

spread our legs, the

00:15:24

inner surface of the thighs should be

00:15:27

done sharply, no need to carefully lower them

00:15:31

as far as you feel comfortable, exhale and

00:15:33

cross the exhale and cross the two

00:15:37

springs and cross them, they

00:15:40

also

00:15:46

need to lie on the floor

00:15:50

until they feel the work of the adductor muscles,

00:15:59

they eat sharply so as not to accidentally get injured

00:16:04

you guys are great, well done,

00:16:09

finally, a lot of exercises to the bottom

00:16:12

and

00:16:14

let's move to the upper part of the ear, right,

00:16:17

good, then let's

00:16:19

turn over and

00:16:21

become the position of all fours, our palms are under the

00:16:25

shoulder joints, our knees are

00:16:27

under the hip joints and we will perform

00:16:30

kicks and up and then the straight leg

00:16:34

flies out and exhale and straight leg

00:16:39

control your lower back no need to

00:16:42

bend 2 unnecessary

00:16:45

movements just not good

00:16:48

exhale heel ceiling or heel more exhale

00:16:54

and exhale keep balance tense your abdominal muscles

00:17:01

palms and shins push from the pool

00:17:07

8 seconds

00:17:11

have passed still

00:17:16

well done rest

00:17:18

pleasant sensations

00:17:20

further worked with the same leg therefore

00:17:23

don’t change,

00:17:25

stay here again, check the shoulders,

00:17:29

put in, stretched out and draw a circle with

00:17:33

one leg, try not to fall,

00:17:37

small circle, yes,

00:17:41

no to the lower back from the buttocks and

00:17:45

things

00:17:47

are good and let’s change the other direction

00:17:53

control control control

00:17:57

20 still

00:17:59

hold no need to add the back

00:18:03

well the supporting one will also be

00:18:06

felt

00:18:10

yes -yes-yes-yes-yes Lyuba one stretched well

00:18:17

for which two legs should be g buttocks

00:18:21

should also be beautiful so let's

00:18:23

change side everything is the same on the

00:18:26

other side if the palms are tired and

00:18:29

shake a little and let's go exhale to him for a gift

00:18:33

exhale feel the top point

00:18:37

like strain into your buttocks,

00:18:41

your neck does not dangle from Yesenka and

00:18:46

look forward at an angle of 45 degrees,

00:18:50

still

00:18:52

actively actively

00:18:54

almost finished the first part and

00:18:58

exhale,

00:19:02

well done, keep holding your backs,

00:19:05

strain your buttocks,

00:19:08

come on, let's

00:19:15

stretch perfectly

00:19:17

and finish off our buttocks,

00:19:22

stretch your leg, check the tass is closed, no

00:19:26

need unfold it well, push with your

00:19:28

palms from the floor and draw a

00:19:32

small circle, control in one direction,

00:19:50

well, change the pigs,

00:19:57

great, pleasant feeling, eat,

00:20:02

do

00:20:09

[music]

00:20:11

degree, eat,

00:20:13

oobi, well

00:20:15

rested, stretch, fluff, my dears,

00:20:19

now we have a rest,

00:20:21

we can drink some water, take a walk,

00:20:25

relax, and then We will perform a block with

00:20:28

you on the upper part of our body, these are the

00:20:30

shoulders, arms, abdominal muscles,

00:20:33

we will take a walk, we will drink some water in the shower,

00:20:37

we will thank ourselves for the first part of the

00:20:39

workout, it was also quite

00:20:42

intense,

00:20:44

good fathers,

00:20:46

drink a little water, because the

00:20:50

liquid comes out with sweat, we

00:20:52

need to return it so that don’t feel

00:20:55

bad so

00:20:56

that you don’t get dehydrated

00:20:59

we do such intense training, we at

00:21:01

least put on clothes before we don’t

00:21:03

need warm pants and bikers before

00:21:06

we don’t need to sweat a lot, yes, here we are

00:21:10

trying to make the task as easy as possible for ourselves to

00:21:14

breathe,

00:21:17

rest, recover and

00:21:20

we will do

00:21:22

the workout further, with an emphasis on the upper

00:21:26

part, under this end there will be a replacement of the camera,

00:21:29

we will also stretch the main working

00:21:33

muscle groups, inhale-exhale the

00:21:38

last time,

00:21:41

the harp is preparing for the next exercise,

00:21:44

we stretch

00:21:45

and work, we draw small circles with our hands,

00:21:49

we feel the tension in the shoulders,

00:21:52

first forward, no need for a big one, as a

00:21:54

small movement,

00:22:05

we’ll explain ourselves perfectly

00:22:09

call smile

00:22:16

if it’s already completely on fire, you can change

00:22:18

the direction of

00:22:23

the thread,

00:22:26

just strain your arms a little,

00:22:30

good,

00:22:32

great, then we stand on the edge of the carpet,

00:22:34

we won’t gradually lower down the

00:22:37

position of the plank, planks, don’t forget

00:22:40

to keep your stomach blue,

00:22:44

let’s go back down

00:22:47

steel plan along the streets with lifts,

00:22:55

great, let’s

00:22:57

not relax

00:23:00

yet There's a whole block ahead,

00:23:04

watch your shoulder blades, don't round the

00:23:06

upper part of the

00:23:15

bear's back, we continue and more things

00:23:20

and

00:23:23

exhale,

00:23:27

exhale harmful, strong

00:23:30

and 0 we sang well, we stay with you

00:23:33

at the bottom of the

00:23:35

position, floor plank, pelvis, twist the

00:23:38

[ __ ] and push back, don't pass and

00:23:41

I'm like this, pay attention to the date of these

00:23:43

for the movement, lower the shoulders, let's go further

00:23:47

as far forward to the row and straighten the arm

00:23:50

further forward to the belt, straighten it back

00:24:02

and straighten it back, lower it forward to

00:24:05

the ear, pull it to the belt, we would lower it straight

00:24:09

if you can easily take a

00:24:13

small dumbbell,

00:24:16

but even with your own body weight it

00:24:20

will be good to do it such good

00:24:24

muscle tone and here and forward plans

00:24:27

strain your arms until

00:24:31

[music]

00:24:34

good next movement Germany with

00:24:37

you push-ups wide stance of the arms and

00:24:39

we will open up look up

00:24:44

she is not in the floor of the plank inhale down exhale

00:24:48

up and look at her return inhale exhale

00:24:54

and open up and come back

00:25:00

if you can easily tear off your knees and

00:25:03

do the same thing from the plank position,

00:25:07

inhale downward with your nails a little diagonal, come on,

00:25:11

push-ups may be a little hard,

00:25:13

but

00:25:15

we need them for strong, beautiful,

00:25:19

toned arms, a beautiful upper

00:25:22

shoulder girdle,

00:25:24

so we repeat during training,

00:25:26

we’ll make a mask

00:25:28

[music ]

00:25:31

let's have a great rest,

00:25:39

then you and I get into the

00:25:41

floor plank position again, push our shoulders back,

00:25:46

do the lowering down and lifting up

00:25:50

again, and the same movement can be done from the

00:25:52

Ugric plank, your knees are asleep, then there will be a

00:25:56

more difficult option and for a moment we change hands

00:26:00

down down up up down

00:26:04

and up

00:26:07

still

00:26:15

osho we continue

00:26:17

once we twist it live it’s not you Vali come on let’s get

00:26:21

up

00:26:24

another two seconds

00:26:29

about the

00:26:30

handle too

00:26:33

okay let’s lie down let’s work on the

00:26:36

back a little stretch the arms forward

00:26:40

look cube the neck is extended take a breath and

00:26:45

as you exhale we smoothly rise up inhale

00:26:48

look at the floor exhale one is

00:26:53

not necessary sharply and high

00:26:56

smoothly and calmly

00:27:05

[music]

00:27:10

lower your shoulders, they lower them to your ears,

00:27:24

take off everything

00:27:28

[music]

00:27:30

haruha,

00:27:31

rest a little and go with you further,

00:27:35

lie down on the forecastle,

00:27:37

many can be bent, can be

00:27:40

straightened, I have important things, however,

00:27:43

they stand in front of us on chest level,

00:27:46

inhale to exhale, rise my elbow

00:27:50

90 degree angle and straighten inhale and exhale and

00:27:55

here comes ahead c ps

00:27:59

osho shoulders tanks threads

00:28:03

food the

00:28:06

whole palm pushes from the feces

00:28:13

also straining the abdominal muscles

00:28:16

junior

00:28:27

[music]

00:28:30

but let's change the other side the same thing as

00:28:33

push-ups

00:28:38

exactly due to his use of hands video

00:28:41

lifting up

00:28:42

[music]

00:28:44

steel

00:28:46

let's go exhale and down

00:28:51

to it can also be a

00:28:54

little hard not to seem yes these exercises

00:28:57

we try to do that

00:29:10

violate

00:29:16

remember a smile for your loved ones

00:29:19

we do everything efficiently

00:29:21

for everything

00:29:27

we eat to the end be sure to take one second

00:29:31

well

00:29:33

then we change again our half plank

00:29:41

connected dos

00:29:45

well from the floor plank we carefully

00:29:48

rise up and

00:29:50

come back inhale as you exhale tear off your

00:29:53

knees stretch into the plank pelvis is twisted

00:29:55

inhale and for the school year

00:29:59

[music]

00:30:08

if it’s hard to open the will of the income fields

00:30:11

inhale and push up exhale I

00:30:14

lift the pelvis

00:30:22

decisively

00:30:30

uh stretched and lie down, continue

00:30:35

to work on the abdominal muscles, press your

00:30:38

head on your palms,

00:30:42

lift the shoulder blades of the ribs, stack your

00:30:46

stomach slightly forward 7 as you exhale, touch the

00:30:49

heel to the floor,

00:30:53

exhale, the lower back also slightly touches the floor, the

00:30:57

sacrum touches the floor, and while exhaling, inhale, the angle is

00:31:02

90 degrees, not so, but stretch as much

00:31:06

as possible forward, let's

00:31:13

keep the belly flat,

00:31:16

well done

00:31:23

guys, a little more should already

00:31:26

burn with

00:31:27

fire, let

00:31:31

's put our feet on the floor, how

00:31:35

good, then we'll work with the rectus abdominis muscle

00:31:38

again, press your head on your palms and as you

00:31:41

exhale, we'll plan to slowly lift your

00:31:43

shoulder blades up and exhale, lower

00:31:46

back to the navy let's go inhale and exhale with

00:31:56

peripheral vision we see our hands let's

00:32:00

still look for the exhale the rise

00:32:05

will lengthen through the top of the head back

00:32:12

the chin don't press yet exhale

00:32:22

well let's continue let's go

00:32:30

great stayed here phew rest

00:32:34

stretch how good it really is alas let's stretch

00:32:38

again let's go up to the top tear off the shoulder

00:32:41

blades head David and push our feet

00:32:45

forward let's go exhale exhale

00:32:51

live as before, we try to keep it

00:32:54

flat if now it’s easy for you nothing

00:32:57

hurts, it means the technique is wrong,

00:32:59

try to collect it, strain it, and so I

00:33:02

forward exhale

00:33:04

exhale lower back

00:33:06

slightly touches the floor there are no holes

00:33:10

yet on the face,

00:33:17

continue neck should not

00:33:19

hurt your head either, press your palms, come on, come on,

00:33:23

come on through I can’t let’s

00:33:26

do

00:33:30

a few exercises, fluff, that’s not all, we’ll

00:33:34

hammer our abs with double

00:33:37

twists, we’ll tear off the shoulder blades

00:33:40

and raise the pelvis a little upward

00:33:43

ready, let’s go exhale, I’m in

00:33:48

bed, exhale

00:33:51

[music]

00:33:55

smoothly, vertebra by vertebrae,

00:34:01

you can cross your legs, you can next to each

00:34:04

other it doesn’t matter

00:34:08

[music]

00:34:09

I already have a fire, it’s just that everything is burning,

00:34:15

tolerate, tolerate,

00:34:17

let’s get strong blades for beautiful abs,

00:34:21

this

00:34:30

was great, it was very, very good,

00:34:33

let’s knit a set,

00:34:35

let’s lie down, push

00:34:41

off the floor, stand

00:34:46

on top,

00:34:56

hold on if you can easily add a

00:35:00

leg

00:35:02

[music]

00:35:06

if it’s difficult, just stand at least in

00:35:09

plan, good

00:35:11

and

00:35:18

of course well done,

00:35:20

pull up the tank, tighten your abdominal muscles

00:35:24

[music]

00:35:29

tag us yen

00:35:33

to the other side, let’s all

00:35:37

push well with your forearm from the pool,

00:35:40

have fun, who

00:35:44

likes the simpler

00:35:47

option, just stand with your arm either

00:35:50

behind your head or extended, whatever

00:35:53

is comfortable for you

00:35:55

I’ll keep the option if it’s easy to add, but

00:36:00

the abduction where you gave them,

00:36:04

well done, this is the finish, this is the last

00:36:08

exercise in our training, let’s

00:36:11

finish it not with beautiful quality

00:36:15

[music] on the

00:36:17

face a little more

00:36:19

[music]

00:36:23

we do it, we do it for a

00:36:27

couple of seconds, it doesn’t fail, it’s annoying at the

00:36:31

feet, it’s great, everything is big Well done, let's

00:36:35

applaud ourselves and do a light,

00:36:39

pleasant cool-down after training,

00:36:42

inhale and exhale, lower your knees to the floor,

00:36:46

thoracic region stretches upward, shoulders

00:36:49

lowered,

00:36:50

swing to one other side

00:36:57

well, place one leg in front of you, 2

00:37:00

behind you,

00:37:02

tilt to the side, inhale and

00:37:06

rise up the other side again,

00:37:09

stretching tilt and get up for the

00:37:20

last time pull yourself up

00:37:25

rested well let's change legs the

00:37:28

other leg in front of us 2 from behind arm to the

00:37:33

side tilt stretch and rose to the

00:37:36

top

00:37:44

well done

00:37:47

well done

00:37:50

very productive

00:37:53

and patina well we become in a position

00:37:56

on all fours inhale stretch out

00:37:59

and as we exhale twist the pelvis round

00:38:03

relax our back inhale by stretching and

00:38:06

exhale one more time and

00:38:10

exhale

00:38:12

well step forward with your foot grab yourself by the

00:38:16

knee pelvis twist inhale and as you exhale

00:38:18

push your pelvis forward feel the

00:38:20

stretching of the front surface of the thigh

00:38:23

[music]

00:38:25

two one good leg a little forward inhale and

00:38:29

as you exhale stretch your stomach would be

00:38:36

good again here

00:38:39

stretching behind the head up, push the pelvis

00:38:43

and as you exhale, belly to thigh,

00:38:47

change position, direct the heel to the

00:38:51

buttock, inhale and exhale,

00:38:54

shoulders tass in one line, well done,

00:39:01

great, let's change the side, step the

00:39:05

other wanted to inhale and, as you exhale,

00:39:08

twist the tass, move up,

00:39:11

feel a good stretch,

00:39:15

usa step inhale a little with your foot forward and as you

00:39:17

exhale bend

00:39:19

forward behind the top of your head

00:39:21

feel the stretching of the back of the

00:39:23

thigh

00:39:25

change inhale exhale push

00:39:29

how well we worked today well done you

00:39:35

straightened up and stretched there is no need to be

00:39:38

proud just a straight back

00:39:41

neatly calmly

00:39:45

grabbed yourself from behind by the ankle and

00:39:48

exhaling the heel to

00:39:51

relax your buttock a little and tighten it up,

00:39:56

inhale and exhale

00:40:02

well, change position and squat down,

00:40:05

push your knees together with your elbows,

00:40:10

smile,

00:40:13

put your palms on the floor, inhale and, as you

00:40:16

exhale, lift your pelvis up

00:40:20

well, smoothly slowly spin

00:40:23

up,

00:40:24

take a deep breath in and exhale,

00:40:28

hand to the side,

00:40:29

press on elbow shoulders down

00:40:36

well hand back slides along the back

00:40:39

elbow up

00:40:40

[music]

00:40:50

irrigate the other side inhale as you exhale

00:40:52

lightly press on the elbow

00:40:54

[music]

00:41:01

inhale and exhale elbow spirit

00:41:03

[music]

00:41:07

good hands go to the back of your head inhale open the

00:41:09

chest as you exhale lower your

00:41:11

head [music ]

00:41:15

inhale again and stretch our necks

00:41:21

perfectly, we complete our training with

00:41:24

breathing one more time

00:41:27

and the

00:41:28

last final

00:41:31

masses loud applause for ourselves my

00:41:34

dears, this is the end of our training,

00:41:35

I hope that you really

00:41:38

liked it, do not forget to like and

00:41:40

write a comment to everyone, bye-bye,

00:41:42

see you at the new training

Description:

🔥Курс "Антицеллюлит" c классными тренировками со мной на ноги, ягодицы и пресс – https://courses.4yourfit.by/cellulite 💡Участвуя в моих платных курсах, вы поддерживаете мой канал с бесплатными тренировками❤️ Сегодня у нас с вами жиросжигающая тренировка на все тело без повторов за 40 минут дома без оборудования в домашних условиях. Такая тренировка поможем вам сжечь лишние калории, укрепить все мышцы вашего тела и зарядиться хорошим настроением! Обязательно выполняйте ее регулярно и результат не заставит себя ждать! Универсальные упражнения для девушек состоят из 2 кругов по 15 упражнений, первый круг - на низ тела, второй - на верх тела. Также в тренировке есть короткие разминка и заминка. Сегодня вам придется потрудиться, но это того стоит! А теперь начинаем! 💃 Мой онлайн фитнес проект по похудению БЕЗ подсчета калорий — https://4yourfit.by/kurs/ 👍 Мои социальные сети + Телеграм-каналы с БЕСПЛАТНЫМИ рецептами и тренировками — https://4yourfit.by/contacts/ ✅ Обязательно подпишитесь на все мои аккаунты, чтобы не потерять!❤️ Тайминг: 00:00 Приветствие 00:31 Разминка 05:31 Круг 1. Упражнения на нижнюю часть тела 20:16 Отдых 21:46 Круг 2. Упражнения на верхнюю часть тела 36:31 Заминка 41:31 Окончание ——————— «Тренировки для дома» Круговая ТРЕНИРОВКА на все тело ДОМА за 45 минут | ЖИРОСЖИГАЮЩАЯ Тренировка для Девушек ДОМА https://www.youtube.com/watch?v=oa8bA9e5Ow8 Огненная Интенсивная ИНТЕРВАЛЬНАЯ Тренировка для Похудения | Сжигаем ЖИР всего за 25 минут: https://www.youtube.com/watch?v=M1vkvTGrIpo Тренировка на все тело БЕЗ прыжков за 15 минут в Домашних условиях | Тренировка для Похудения ДОМА: https://www.youtube.com/watch?v=L6Nwgwm2pkk ——————— «Кардио тренировки» 5000 Шагов ДОМА | Аэробика для Похудения | Ходьба для ПОХУДЕНИЯ дома | Ходьба с Лесли https://www.youtube.com/watch?v=6cYfsID0vgc 10000 Шагов НЕ выходя из Дома | Ходьба c Лесли на Русском языке | Сжигаем 500 калорий БЕЗ прыжков: https://www.youtube.com/watch?v=H6iHamGsr44 5000 Шагов НЕ выходя из Дома за 30 минут | Ходьба для Похудения БЕЗ прыжков: https://www.youtube.com/watch?v=uXA3e614xM4 10000 Шагов Дома | Ходьба c Лесли Сансон на Русском языке | Кардио тренировка для Похудения: https://www.youtube.com/watch?v=V4pt-vcviIY ——————— «Утренние зарядки» Легкая Утренняя ЗАРЯДКА в Домашних условиях за 10 минут: https://www.youtube.com/watch?v=YzuE-jJwzf4 Легкая ЗАРЯДКА для всего Тела за 10 минут: https://www.youtube.com/watch?v=Kbr2JY0CPEc Легкая Утренняя ЗАРЯДКА за 15 минут: https://www.youtube.com/watch?v=JUeRSHQ0fBU Легкая ЗАРЯДКА для всего Тела за 20 минут: https://www.youtube.com/watch?v=1oIvjt1M938 Легкая ЗАРЯДКА для Здоровья за 25 минут: https://www.youtube.com/watch?v=xdSYc5Oxtc0 Универсальная утренняя зарядка с Татьяной Метельской: https://www.youtube.com/watch?v=ZgXPQbmZUfc ——————— «Эффективные короткие тренировки на 5 минут» Плоский живот за 5 минут: https://www.youtube.com/watch?v=nGzhRiiJxWc Пресс за 5 минут: https://www.youtube.com/watch?v=r0LopWz3FWo Ягодицы за 5 минут: https://www.youtube.com/watch?v=sZZggcLisM4 Расслабление позвоночника за 5 минут: https://www.youtube.com/watch?v=YW7eEbq99sg ——————— «Бесплатный авторский видеокурс тренировок для мам от Татьяны Метельской» Тренировка #1 (базовые упражнения): https://www.youtube.com/watch?v=0uOdDMDRDnI Тренировка #2 (стройные ноги и упругие ягодицы): https://www.youtube.com/watch?v=4ef8iqJ2gs8 Тренировка #7 (развиваем выносливость): https://www.youtube.com/watch?v=rVOKAwmrSmE ——————— ВАЖНАЯ ИНФОРМАЦИЯ | ОТКАЗ ОТ ОТВЕТСТВЕННОСТИ: Этот канал предлагает информацию о фитнесе и питании. Но Вы не должны полагаться на эту информацию как на профессиональную медицинскую консультацию, диагностику или лечение. Перед началом этой тренировки проконсультируйтесь с врачом или медицинским работником, если у Вас есть противопоказания или болевые ощущения в теле. Если Вы почувствуете боль или дискомфорт в любой момент во время выполнения этой тренировки, Вы должны немедленно остановиться. Выполняя эти упражнения, Вы делаете это на свой страх и риск. Используя это видео, Вы понимаете и соглашаетесь с тем, что автор видео не несет ответственности за любые травмы или убытки, которые Вы можете понести в результате этой видео-тренировки. В случае, если Вы не уверены в своей технике выполнения упражнений, обратитесь к квалифицированному специалисту по фитнесу, чтобы он дал вам персональную консультацию по поводу выполнения упражнений. ———————

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