Download "Как сесть на шпагат? Упражнения для начинающих | Неделя 1"

"videoThumbnail Как сесть на шпагат? Упражнения для начинающих | Неделя 1

1:38

Начало тренировки.

Полноценная тренировка по поперечному шпагату на каждый день

Полноценная тренировка по поперечному шпагату на каждый день

Channel: Stretch Me

Как Сесть На Продольный Шпагат За 15 Минут: Самые Эффективные Упражнения Для Каждого!

Как Сесть На Продольный Шпагат За 15 Минут: Самые Эффективные Упражнения Для Каждого!

Лучшие упражнения для продольного шпагата. Растяжка с Кутузовой. стретчинг

Лучшие упражнения для продольного шпагата. Растяжка с Кутузовой. стретчинг

Channel: Растяжка с Кутузовой

Поперечные растяжки. Эффективны для комфортной позы Падмасана (лотос).

Поперечные растяжки. Эффективны для комфортной позы Падмасана (лотос).

Channel: Уроки Медитации

ЙОГА и ШПАГАТ | Задняя поверхность бедра | Растяжка для шпагата | йога chilelavida

ЙОГА и ШПАГАТ | Задняя поверхность бедра | Растяжка для шпагата | йога chilelavida

Channel: Йога chilelavida Елена Малова

אשתי צילמה אותי בשושו מקליט קריינות לסרטון וזה ייצא כל כך מצחיק שהייתי חייב לשתף🤣

אשתי צילמה אותי בשושו מקליט קריינות לסרטון וזה ייצא כל כך מצחיק שהייתי חייב לשתף🤣

Channel: kobi edri's food

как сесть на шпагат

шпагат

как быстро сесть на шпагат

шпагат для начинающих

упражнения для шпагата

растяжка

тренировка дома

продольный шпагат

эффективная растяжка

растяжка для начинающих

шпагат дома

упражнения на растяжку

стретчинг

стретчинг дома

00:00:05

Hello everyone My name is Elina I am very

00:00:07

glad to see you on my channel and I

00:00:10

hope that you enjoy training

00:00:12

with me, join me I will be very

00:00:14

glad to see you I had an idea how to create a

00:00:17

Split Challenge in 30 days I would like to immediately

00:00:20

note that really

00:00:22

all of this can do the splits not a myth, but

00:00:27

everyone will have their own time limit, some will do the splits in 30

00:00:30

days, some will do the splits in 2 months,

00:00:33

some in 3 months, it all depends on

00:00:36

how you will be, how

00:00:38

systematically you will train and,

00:00:41

of course, on your capabilities for

00:00:43

everyone Everyone has different

00:00:46

ligaments and naturally we all have different

00:00:50

ages and physical training, have

00:00:52

you trained before or without any

00:00:55

training? I want to say right away that if

00:00:58

you have no training at all, then the chance to do the

00:01:01

splits is also 10 of the children, the main thing is

00:01:05

to train, train systematically and

00:01:08

those the exercises that I will give today are

00:01:11

suitable for beginners and intermediate

00:01:13

levels. I always give this workout as a

00:01:16

warm-up for my children during training

00:01:19

and I always warm up myself before

00:01:22

moving on to a more

00:01:25

serious level of stretching. Let's

00:01:28

start small. Let's not take it easy.

00:01:30

life and everything and achieve gradually

00:01:34

pba SP and then the result will definitely not

00:01:36

keep you waiting long Well, what I

00:01:39

suggest we start already, we start like

00:01:42

any workout with a warm-up for stretching, a

00:01:45

short warm-up will be required,

00:01:51

sit down a little at once, make

00:01:56

five turns of our neck in one direction and the other

00:01:58

side slowly please lower

00:02:01

your shoulders down Collect your shoulder

00:02:04

blades, it is very important not to lift

00:02:06

During this exercise, your shoulders and in general

00:02:09

during the entire workout, it is important not to raise your

00:02:11

shoulders and keep

00:02:13

[music]

00:02:16

posture five and in the other

00:02:28

direction

00:02:31

and five Well done, now let’s

00:02:35

make our shoulders a little circular

00:02:39

movements move our shoulders back as we exhale,

00:02:43

we lower our shoulders down

00:02:45

Inhale exhale

00:02:48

once

00:02:50

2

00:02:51

3

00:02:53

4 p now forward twice

00:03:00

exhale

00:03:02

exhale

00:03:03

four p Well done, now let's put our hands

00:03:06

in front into a lock and raise our arms

00:03:10

up and move our shoulders back, here it is

00:03:12

very important that we do not bend too much in the

00:03:15

back our stomach is sweaty, our back is straight,

00:03:19

we move our elbows back, we try not to

00:03:22

bend our head, we stretch forward once

00:03:25

we lower our

00:03:28

exhale

00:03:31

[music]

00:03:33

2

00:03:36

3

00:03:40

4 p Well, let’s move on to the first

00:03:44

exercise a Surely you know that

00:03:47

there is a fold in stretching, such an exercise and

00:03:51

I’ll tell you more such folds in

00:03:53

fact, she is not the only one, I want to

00:03:56

say right away that when stretching it is very important to

00:03:58

stretch not only the groin area but also the

00:04:02

popliteal ligaments. That is, when you

00:04:04

stretch the popliteal ligaments, it will be

00:04:07

much simpler and easier for you to move on,

00:04:11

so don’t neglect this; exercises for

00:04:13

this

00:04:15

fold are squatting here

00:04:18

Our task is to lower our heels, that is, we do not

00:04:21

rise on our toes, the back is level,

00:04:23

look in front of us, we never raise our

00:04:30

knees, we also do not raise them,

00:04:32

we sit quietly, and if it is still difficult for you to

00:04:36

straighten and reach the floor with your hands, you

00:04:40

can make yourself a support as

00:04:42

pads or

00:04:44

cubes And now we will

00:04:47

straighten, striving with our belly to our

00:04:51

hips, not like this,

00:04:54

please don’t do it. If you do it like

00:04:57

this, it’s better not to do it at all.

00:05:00

Don’t waste your time, because this way there is

00:05:03

no result, and what’s more, you’re also

00:05:05

hurting your

00:05:07

back, we sit down again and once we strive

00:05:12

put your stomach on your hips if you have

00:05:15

cubes or pads, then you are standing

00:05:17

in this position but not like this, yeah, let's

00:05:21

continue sitting down,

00:05:26

go

00:05:27

and mom straighten your knees and four elbows

00:05:32

also tend down

00:05:36

and

00:05:37

p

00:05:40

and

00:05:42

six

00:05:45

have dropped well, I recommend that you do

00:05:48

each exercise a little more than

00:05:52

we do it now in training, to

00:05:55

achieve results you need to do

00:05:57

more That is, you can do three

00:06:00

circles of six counts or at least two

00:06:03

circles of six counts and slowly and

00:06:05

always at the end then hold this

00:06:07

position what we will do And now

00:06:11

we grow and hold this position,

00:06:14

aiming with the stomach towards the hips, hold

00:06:18

one two elbows not to the side, but straight down,

00:06:21

three four knees are trying to

00:06:25

straighten Try to straighten You should feel a

00:06:27

stretch five

00:06:30

six Well done, we went down perfectly Well, let's

00:06:35

move on to the next exercise, this

00:06:37

was our

00:06:39

first fold Now we sit on our

00:06:43

buttocks and straighten our legs and we will

00:06:46

do the next

00:06:48

fold. Unloved by everyone, I didn’t like it myself;

00:06:53

children don’t like it either; adults don’t like it either. I

00:06:57

understand they don’t like it either, but it’s very

00:06:59

important, so don’t neglect it. So

00:07:02

the question is: What to do with the feet, that is,

00:07:06

someone makes feet on themselves; then

00:07:08

someone pulls them away from you, someone keeps them

00:07:11

relaxed, I explain When you pull your

00:07:15

feet towards you only as much as possible

00:07:18

and bend down further, you

00:07:22

make the task a little more difficult for yourself, this is good

00:07:25

when you are already moving

00:07:27

to the Next level, so to speak. When you have already

00:07:29

stretched And you

00:07:31

need more a little more load when

00:07:35

we pull our feet

00:07:38

down, also to the maximum, then we

00:07:41

stretch them and bend down, this

00:07:44

also complicates the task a little for us

00:07:47

because we also have such a

00:07:51

tension in the foot. But if you are just

00:07:55

starting to train, I

00:07:58

advise you not to do so. so for now, just

00:08:02

relax

00:08:04

your feet. You can slightly pull the insteps slightly

00:08:08

and turn your attention. Only to

00:08:11

straightening your knees as much as possible; your

00:08:14

knees need to be

00:08:15

straightened regardless of our

00:08:18

level, so leave your feet

00:08:22

alone for now. We grab our

00:08:26

toes by the toes and Stop. I’m

00:08:29

basically a plus -minus are relaxed, that is,

00:08:31

don’t pull them too hard yet. If you are just

00:08:36

starting to straighten your knees and also

00:08:40

our elbows will tend downward. Our

00:08:43

task is to first put the stomach on the hips,

00:08:46

then put the chest and fold in this way,

00:08:52

we stretch Masha up, not

00:08:57

Sulim, and we try. That is, we there is

00:09:00

such a tension, we help ourselves with our

00:09:03

elbows, we don’t spread them to the side, our elbows

00:09:05

definitely tend downward, and we try to

00:09:08

put not our chest or nose to our knees, but our

00:09:12

belly to our hips well and

00:09:15

start springing

00:09:17

1

00:09:19

2

00:09:23

che knees as much as possible

00:09:29

in this regard, we hold once we hold

00:09:33

two

00:09:34

3

00:09:37

4re five watch your shoulders so they don’t

00:09:40

rise lower

00:09:42

your shoulders

00:09:44

six

00:09:46

Well done you straightened up I hope you

00:09:48

felt this tension well this

00:09:51

was just the second fold

00:09:53

which is very, very important Well let’s

00:09:56

move on to our third exercise

00:10:01

straighten the right leg Forward for this

00:10:04

we are

00:10:05

going nowhere with our hips to the side They look

00:10:09

clearly, just like our

00:10:12

shoulders, we bend down, the same thing with the

00:10:15

foot can be pulled towards yourself, thereby

00:10:19

you can complicate the task a little for yourself in a good

00:10:21

sense, or you can pull the instep away from yourself, the

00:10:26

main thing is to watch your knee so that

00:10:30

in no case does it

00:10:33

bend like that and grow up on your fingers or take

00:10:36

support from cubes or pads, the main thing is to

00:10:39

do it slowly, you don’t need to do it

00:10:42

as much as possible, but go down. If you can’t do this

00:10:46

for now, nothing

00:10:49

bad. The main thing is to do it correctly. That

00:10:52

is, you can be at this

00:10:54

height, but your stomach, neck, and neck will be tightened.

00:10:59

you will do the

00:11:01

right thing correctly, beautifully and with care for

00:11:05

your body than you will.

00:11:07

Slouching like that won’t lead to anything good,

00:11:10

so let’s

00:11:12

straighten it, lower ourselves down, look at

00:11:15

our capabilities and strengths, and springs again,

00:11:19

also elbows down

00:11:21

d

00:11:24

3, watch the

00:11:27

knee, hold it once twice, not dive

00:11:32

nose down look forward ri

00:11:37

4

00:11:39

5 6 Well done slowly grew up and returned

00:11:44

the leg to its original position Excellent

00:11:47

Now let's do the same on the other

00:11:50

leg

00:11:55

straightened made sure that your

00:11:58

hips are at the same level looking

00:12:00

exactly straight shoulders lowered down belly

00:12:03

pull the back straight get ready

00:12:06

we go down we start springing

00:12:10

one

00:12:12

two

00:12:14

3

00:12:16

4

00:12:18

5 we hold one two Our task is

00:12:23

to put the elbows put the stomach and chest on the

00:12:27

leg

00:12:29

hold another

00:12:32

five six Well done I remind you that it is

00:12:37

better to do two or three Circles count that is

00:12:41

six Then you do six more and

00:12:45

hold after the third Circle then the

00:12:48

result will be faster and good and we have

00:12:50

one more exercise left with you:

00:12:54

bend your left leg towards yourself towards the

00:12:58

inner

00:12:59

part of

00:13:00

your thigh, lower your knee, our right leg is

00:13:05

not to the side, but diagonally with the toe, the same

00:13:08

thing, either towards you or away from you for

00:13:12

beginners just calmly Leave it

00:13:15

alone But we don’t leave the knee alone

00:13:18

Yes, remember it is always tense and here it is

00:13:22

very important to turn our shoulders, our

00:13:25

body Towards the leg, that is, so that there is no

00:13:29

such distortion, we are now doing a deflection

00:13:32

not to the side, we are now doing an even

00:13:35

deflection K leg, therefore, shoulders at the same

00:13:37

level, arms in front of you, lower yourself

00:13:40

as much as you can. The main thing is to

00:13:43

do it

00:13:45

correctly; shoulder blades gathered shoulders lowered

00:13:49

down spring slowly

00:13:53

once two

00:13:57

grew

00:13:59

grew

00:14:00

[music]

00:14:02

4

00:14:04

5 6 hold here we can grab

00:14:08

the foot and strive with the stomach down, make sure

00:14:13

that the shoulders are at the same level

00:14:15

and didn’t twist us

00:14:19

3

00:14:21

4

00:14:23

5 slowly came

00:14:26

back perfectly, we’ll change

00:14:30

the leg with you to the left leg leg diagonally

00:14:36

turn the shoulders

00:14:38

once the shoulders are at the same level arms forward

00:14:42

spring One

00:14:44

and two

00:14:47

and three

00:14:49

and

00:14:52

four

00:14:54

p six Well done now hold the

00:14:59

right shoulder here once we want to

00:15:02

turn around like this, we return it

00:15:06

d 3 keep it smart

00:15:11

4re

00:15:12

5 strive belly down six slowly

00:15:19

come back great This is how

00:15:23

we got a short but very

00:15:25

effective workout for you If you

00:15:28

do it systematically That is, every

00:15:32

day for a week for next

00:15:34

week I’ll post the next

00:15:36

training program oh so the sun is starting to get hot

00:15:41

right now I’m saying goodbye to you Otherwise I’ll

00:15:43

just burn here now

Description:

1:38 - Начало тренировки. Я возвращаюсь на Ютуб ❤️ Если вы мечтаете о шпагатах, но не знаете с чего начинать, этот простой и небольшой комплекс поможет подготовить тело к более интенсивной растяжке. И запускаю челлендж «На шпагат за 30 дней», где в течении четырех недель вы будете получать от меня ТОП-упражнения для шпагата. Обязательно подпишитесь, чтобы не пропустить. 4 Недели = 4 Тренировки для продольного шпагата. Помимо этого, на канале я буду публиковать и другие тренировки, уверена они вам тоже будут полезны и интересны. И конечно, не забывайте пожалуйста о том, что ваш результат зависит только от вас и вашей дисциплины по отношению к тренировкам. У вас всё получится!

Preparing download options

Popular

HD video

Only sound

All

* — 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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1" 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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1" 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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1" 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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1" 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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1"?

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 "Как сесть на шпагат? Упражнения для начинающих | Неделя 1"?

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.