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тренировка

№10

уровень

боец

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ready this is the last of our training neighbor

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she’s not getting there I’m training

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let’s go together for an hour let’s [ __ ]

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her with all our hearts

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[music]

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remember that before each training session you

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absolutely must do a warm-up in order

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not to injure yourself in order to

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prepare the muscles and ligaments and tendons in

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order to warm up your body,

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prepare and start as usual

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from top to bottom, elementary take a pro,

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repeat in 1 week as he was in the office

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[music]

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24 and the last one

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now

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slightly turns out to be the side part 6

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5 4 3 2

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1

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[music]

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3

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move on look

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in front of you and make

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such lanterns one two three 4 5 6 7 8 9 10

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1 2 3 4 5 6 7 8 9 10 it’s good if after

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ten forwards effectively in a circular

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motion

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one two three 4 5 6 7 8 9 10 side one

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two three 4 5 6 7 8 9 10

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years park here is Venus close that it is

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difficult to name one of the 3 4 1 2 3

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change

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one-two-three change one two three times two

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three a

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couple more times two three times two three now

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look lumbarly eating.

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bodies three

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times two three up

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again two

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times two times

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[music]

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two

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three 4 5 we do it once carefully 2 3 4

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5 good and now look at these scaffoldings

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you can come up and take them to knead them

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open on Peter did the lower right

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five times in one 5 the other and the other

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look around did good one time two

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three 4 5 and the other side one two

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three 4 5 the other on the hill one two good

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three four five and the other time two

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three 4 5 six 7

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4 5 6 7

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[music]

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one two three 4 5

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sock on yourself and one two

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[music]

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[music]

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three

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4 5 six

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you still have a long time to

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strike warming up and now you can

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sprinkle why good drainage and

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so carried out is more important called

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working on the lower part of the body 1 device

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panda area stake and now look at the

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positions occupy approximately the width of the shoulders to

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no more, now we take off our colleagues and

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move the pelvis back and forward and

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back as far as possible, and now look in

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this position with the arms in front of us, we

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make a rearrangement, well, that is,

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we make this arrangement, we move the side

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one, two, three, four times two-three-four one-

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two-three-four

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look there it’s working under constant

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tension we don’t understand the colleagues don’t

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break everything we’ll work out in this

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position longing for their minimum

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position this is shoulder width and the legs are no longer

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old on the Schiller track running down and working under the

00:06:19

knees we understand that that we have prepared the

00:06:23

first set of 15 repetitions with

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expanders placed on the shoulders and went to

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the right once at 1 1 2 3 2 1 2 3 3 1 2 3 4

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1

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5 1 6 1

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27 times two three times two three times two three

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10 5 3 1 1 2

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3 4 1 2 3

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exhaling

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[music]

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[music]

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rested a little begins to

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go back legs don’t rise

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arms slightly bent in front of you jones pull

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go and 1 2 3 1 3 2 3

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1 3

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[music]

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2

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3 1

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3

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2

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[music]

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[ music]

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[music]

00:09:20

let's finish and 3

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[music]

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sad

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[music]

00:09:45

my style

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Russian

00:09:52

water like floss will start and buy

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a surprise you love

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15 and one time

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two three

00:10:06

4

00:10:08

5

00:10:10

six times 1

00:10:21

2

00:10:22

3 1 3 dreams and the last one to yourself in what

00:10:28

position delayed a little bit a little bit

00:10:30

five

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four three

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two

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hold on endured one little bit left and

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got up

00:10:44

from the street

00:10:46

[music]

00:10:50

I

00:10:55

[music]

00:10:57

[applause]

00:10:58

except

00:11:00

[music]

00:11:05

[applause] [music]

00:11:09

come

00:11:11

but

00:11:13

yes

00:11:21

this exercise is a classic

00:11:25

squat with an expander x dumbbell will

00:11:28

work us completely lower body

00:11:31

look first we take 5 lamps from the feed

00:11:33

just above the knee everyone put on a beautiful layer of

00:11:36

legs put slightly wider than shoulder width

00:11:39

socks unfold now look

00:11:42

our knees should not go inside they

00:11:45

should always be at three corners now

00:11:48

look we We take dumbbells, throw them in, pull

00:11:50

everything in, and now we move

00:11:54

the pelvis back,

00:11:55

squat and we advise exhaling, the knees

00:11:59

don’t go forward too much, we try to

00:12:00

move the pelvis back, give it from the side, we’ll show

00:12:03

him, look carefully with tanned

00:12:06

backs, then we go back and, as we exhale,

00:12:09

we rise, inhale,

00:12:11

exhale, and start about two

00:12:14

guys polo or a little bit not even but that

00:12:17

my good one is starting to believe fits such

00:12:19

25 repetitions leisurely squats

00:12:23

throw dumbbells and drove exhale once a little

00:12:27

bit slower

00:12:29

23 attentiveness

00:12:32

knees sides look

00:12:35

5 pelvis back

00:12:40

67 like to serve a load of furniture what are the

00:12:44

ways of feelings not only 09

00:12:47

10 minutes and you can stick straight

00:12:51

put 1

00:12:53

2 among carefully behind those

00:12:58

34 pelvis back knees don’t go forward much

00:13:01

5 six more

00:13:04

hardened crust

00:13:08

178 warms up well already well and

00:13:13

920 five more inhale exhale once

00:13:18

two well done well done a little more 3

00:13:21

we try girls 4 and by humility 5

00:13:26

super we finished

00:13:29

[music]

00:13:58

serves I live with you like this 0 and we start the

00:14:00

second year almost 25 repetitions

00:14:03

closely monitors the technique this is very important for

00:14:05

you since the main thing is not to injure yourself two

00:14:08

presidents parallels or slightly lower

00:14:12

three or four each we sit behind Natalie 5 and behind

00:14:16

the knees, yes ourselves 6 we are

00:14:19

all trying to spread our legs

00:14:22

8 the expander will give tension

00:14:25

normally

00:14:27

910 again is not enough 17 2 girls let's

00:14:33

let's let's

00:14:34

already feel yes about the approach 4 a

00:14:41

little later more

00:14:44

7 let's start trying a little girls

00:14:47

boys 9 well done they created you

00:14:53

five more reps last time just a little bit

00:14:59

more 23 just a little bit lower

00:15:02

4 last five well done matzos 2 tricks

00:15:08

finished

00:15:22

the butt

00:15:38

so it comes out 25 reps legs

00:15:43

went wide one

00:15:46

two

00:15:48

three and felt like they should reach your

00:15:50

number 4 and spread wide

00:15:55

56 no hurry

00:16:00

78 knees don’t fall over 9 impossible so

00:16:04

do here

00:16:07

again trances 108 useful co2 we also do

00:16:12

3

00:16:15

4 more five

00:16:19

six seven

00:16:23

exhale inhale exhale troops along

00:16:27

there will be art

00:16:29

920 and two more batteries once let's get

00:16:34

smart

00:16:36

23 seasoned follow 4 and the last

00:16:41

repetition 5 super-girls third approach

00:16:44

we'll finish with you

00:16:46

[music]

00:16:58

apparently

00:16:59

everything

00:17:04

[music]

00:17:15

went to the fighters we start the last

00:17:18

fourth like this 20 repetitions of

00:17:20

Hansa surprise little ones let's go

00:17:24

Natalie glasses surprise I but you have to

00:17:26

kill and up to

00:17:28

3 a little bit lower squatting 4 and a little

00:17:31

me not 5

00:17:34

inhale exhale two breathe correctly with 7

00:17:40

here's another

00:17:43

9 a little bit lower here we haven't

00:17:47

come out yet let's give different ones forget about the

00:17:49

knees 2

00:17:52

we raise to 3 wide colleagues

00:17:56

five more excellent wider a little bit left

00:18:02

seven try to put

00:18:05

8 you're smart

00:18:07

9 another

00:18:10

20 before and repeats on matting

00:18:13

let's once again I'm flying in a little more 3

00:18:19

smart girls

00:18:20

4 and the last one we squat we sit

00:18:29

541

00:18:34

even smarter

00:18:38

[music]

00:18:44

[music]

00:18:50

[music]

00:18:55

[music]

00:19:11

even an exercise this is a benefit here for a

00:19:15

birthday worthy very cool there will be an

00:19:17

emphasis on the back and gentlemen stickers on the

00:19:20

buttocks in general works up, both

00:19:22

lower parts of ours with your hands in front of us,

00:19:25

we stand, make a choice of one and

00:19:29

so that the knee does not go forward too much

00:19:30

on the bus, bend over and

00:19:32

push out the skill or on ourselves

00:19:34

with an exhalation 1

00:19:37

2 carefully monitor the technique so that the

00:19:40

knee is strongly crocodile translation and

00:19:42

the other leg goes out of the way the body

00:19:44

and did not lean forward on the girl,

00:19:47

let's go for 1 day, 15 repetitions with each

00:19:50

leg without breaking through the organ and

00:19:54

exhale one

00:19:57

two

00:19:59

three

00:20:01

4

00:20:04

5 more

00:20:08

67 smart girls trying 8 birth sounds

00:20:17

910

00:20:19

let's

00:20:21

also

00:20:23

smart girls trying three

00:20:27

four and the last

00:20:31

tire and

00:20:35

just like that we went 15 times looking for it 2 and

00:20:41

simply comparing 3 more

00:20:48

45 and trying 6 for the technique and don’t

00:20:52

forget about the knee 7 watch the

00:20:55

axis of the clever nine

00:21:01

ten times I remember 1

00:21:05

knowing you you can

00:21:08

32 times let’s let’s 4 last 5

00:21:13

points I appreciate the world

00:21:17

[music]

00:21:23

and

00:21:26

[music]

00:21:30

a

00:21:34

[music]

00:21:46

so breathe deep exhale and start 2

00:21:51

somewhere 15 let's go exhale once exhale

00:21:56

20 year old for the technique

00:22:04

346 let's

00:22:09

already eat 9

00:22:13

ten more coins

00:22:16

for the technique necessarily 2 a little more

00:22:20

left 3 and the

00:22:24

last one

00:22:25

[music]

00:22:27

feel like they're already burning and the primary ones drove

00:22:30

2 spoons and 1 well done girls

00:22:34

20 trying to take

00:22:37

four more let's let's let's

00:22:40

let's 5 smart girls

00:22:44

6

00:22:46

northern not just on you can

00:22:51

891 avoid wants 10 5 left. 1

00:22:56

legs are already burning us you have nothing more a

00:22:59

little bit more rivers a little more 4 and

00:23:03

the last

00:23:10

[music]

00:23:25

[music]

00:23:48

let's go for the equipment you carefully

00:23:52

knee millions we will be strong

00:23:56

45 still

00:24:00

trying sting

00:24:05

189

00:24:07

10 more five more repetitions let's let's

00:24:10

one two

00:24:14

three

00:24:15

you can do

00:24:17

more

00:24:23

and

00:24:24

we begin the second husband insidiously for 15 times

00:24:28

two more terek and another and

00:24:37

six more I’ll

00:24:40

collect

00:24:42

another smart guy space and the

00:24:45

9th of this

00:24:47

1110 five more

00:24:49

times

00:24:51

two

00:24:54

three more

00:24:56

24 I’m looking for the last

00:25:00

act the girls are alive everything is cool I’ll come

00:25:03

finish

00:25:04

[music]

00:25:08

and

00:25:18

just [music]

00:25:27

after

00:25:33

we have this last approach 4 15 let's drive

00:25:38

hard and

00:25:43

you

00:25:46

4

00:25:50

6 more on the street

00:25:53

[music]

00:25:54

autumn attentiveness 19 on the

00:25:58

execution technique here five more times to

00:26:04

swear give 3 a little more in 4

00:26:09

quickly play

00:26:12

super video scabbards

00:26:14

and

00:26:16

once again again still more come on

00:26:25

6 well done still

00:26:35

ten

00:26:37

times more

00:26:45

[applause]

00:26:49

super class in general

00:26:53

size 2

00:26:54

[music]

00:27:19

[music]

00:27:43

now I’ll show you how to put your

00:27:54

legs on yourself and

00:27:58

now we’ll lift but

00:28:04

we were

00:28:13

under 25 repetitions with each leg get ready

00:28:18

to the muscles are under load especially to

00:28:20

move yourself and 1 2 3 the body did not

00:28:25

collapse 4 5 6 7 8 9 10 once again

00:28:35

well done matzo we are trying you still 2 0 4 5 6 7

00:28:42

8 9

00:28:47

20 five more times two three 4 5 now

00:28:55

we change so that I can do this

00:29:01

again we lie down

00:29:04

flat, here’s the toe on ourselves and with this and

00:29:07

the side part on and we understand let’s go one

00:29:11

two three 4 5 6 7 8 9

00:29:25

and 3 4 5 6 for tea inhabitants 8 don’t

00:29:33

rush

00:29:35

920 five more repetitions 1 2 you

00:29:41

four more last excellent 1 twozilla Adam's

00:29:45

apple

00:29:48

[music]

00:29:54

he

00:29:58

[music]

00:30:07

were

00:30:09

[music]

00:30:20

one two three

00:30:24

4 5

00:30:27

6 7 8

00:30:31

9 10 don't get overwhelmed with work good for

00:30:39

2345

00:30:40

six more good

00:30:44

78 like girls

00:30:47

20 more loops 1 2 3

00:31:04

change

00:31:06

lay down

00:31:07

ready

00:31:15

25 not in a hurry 6 7 8 9 10

00:31:24

in no hurry at the head 3 4 our already mountain

00:31:29

water 5 6 7 8 9

00:31:35

20 5 more times

00:31:40

2-4 the last super we call we admit

00:31:44

earned

00:31:46

[music]

00:31:50

[applause]

00:31:54

[music]

00:32:15

so let's go third approach 25 I'll tell you

00:32:19

the format and one two three 4 5 six strongly

00:32:28

gamma son tension 8 does not

00:32:30

relax

00:32:32

910 Spanish always pulling one two three

00:32:37

4 5 six 7 8 more

00:32:46

920 more 5 1

00:32:50

3

00:32:52

4

00:32:58

ok

00:33:02

it’s already done 4 approach and move on to the

00:33:07

next birth on which they lay down the ready-made

00:33:09

soldering folk and one two three 4 5

00:33:16

sock on yourself 6 don’t forget 7 because we’re

00:33:19

raising part here nine ten and

00:33:23

decided once again in those markets

00:33:26

used under tension 5 6 7 8 9 20

00:33:35

five more times

00:33:37

before a little more 4 last

00:33:48

[music]

00:34:05

although

00:34:06

he will

00:34:09

[music] the

00:34:13

last final set of 20

00:34:16

repetitions of porn and one two three 4 5

00:34:23

works 5 6 7 8 let's try nine

00:34:29

ten and tear it up be patient 1 2 add 20

00:34:33

ti

00:34:34

34 another five more six seven eight nine

00:34:42

ten and five more swimming goggles 2 we're

00:34:45

not in a hurry 3 and four more the last five

00:34:49

are excellent and we change the leg

00:34:55

everything is good super excellent wonderful

00:34:59

porn last time two three 4 cm she is

00:35:05

always under tension 5 6 7 8

00:35:12

9 and we fall here again two three 4

00:35:20

5 6 6 7 pin to me is set come on come on

00:35:24

come as a guest 9 20 you endure one more time two a

00:35:30

little bit three more a little bit

00:35:33

45 great wake up his wife was in Astana

00:35:38

harmoniously

00:35:39

[music]

00:35:41

[applause] [music]

00:35:46

[applause]

00:35:49

[music]

00:36:14

is called twisted from the idea for we won’t

00:36:17

work on the abdominal muscles that the abs are

00:36:19

placed horizontally position of

00:36:23

the boat law hands behind the head and across the

00:36:27

sides but do not lift bent

00:36:31

look eyes look up just

00:36:35

curl branches simultaneously

00:36:37

move away

00:36:39

aligns exhale 1 of 2

00:36:43

at the same time we understand the demand in detail on

00:36:47

the shore and perform twisting but here we go

00:36:50

too far forward there is no

00:36:52

medal on ourselves law we rise

00:36:55

only due to 4 approaches in total, each

00:36:58

approach of 25 repetitions did not forget,

00:37:01

when we raise our legs, we definitely

00:37:03

try to press the lower back until the

00:37:05

stomach is pulled in, pressed, and

00:37:07

when we do, however, they

00:37:10

exhale, ready with a grip, repeat and let's go

00:37:14

this time

00:37:15

two

00:37:16

three

00:37:18

4

00:37:20

5 toes towards ourselves 6 and gave out seven

00:37:27

eight nine

00:37:30

ten and let's go 1

00:37:34

2 ours on someone didn't give him much 34

00:37:40

more 5-15

00:37:42

6 girls all the ancestors of the beginner 8

00:37:48

9

00:37:50

20 sneezes repetitions let's go once let's let's give

00:37:54

three more and 4 more and

00:38:00

the last 5 differences

00:38:06

[music]

00:38:38

we don’t understand and we’re

00:38:41

pressing your head from below and don’t tear it off let’s

00:38:46

go once while exhaling and twisting

00:38:53

[music]

00:38:56

2-6

00:38:59

sat on the bed let another nine

00:39:05

ten and 15 more times the lower back is pressed 2

00:39:10

meters three on the exhale curve in 4

00:39:14

5

00:39:16

6

00:39:18

7

00:39:20

8

00:39:22

9 and

00:39:24

[music]

00:39:29

in a hurry 3 and 4 more and the last 5 great

00:39:36

little dragon

00:39:37

[music]

00:40:00

but

00:40:06

why don’t I see the crumpled pretium bend

00:40:10

let’s go lean position and start the mask

00:40:13

and once exhale two

00:40:17

three new ones when leveling

00:40:20

[music]

00:40:21

45 hands not gave us a lesson 6 we rise

00:40:25

by twisting the press 6 7 8

00:40:29

9

00:40:31

10 through the right one

00:40:35

two

00:40:38

three 4

00:40:41

5 another six

00:40:45

seven

00:40:48

eight I exhale

00:40:51

920 search and repetitions and one two

00:40:55

three

00:40:59

four and the last five excellent years

00:41:04

I will feel 3 with my partner I will finish the beam

00:41:07

[music]

00:41:10

let us wait

00:41:12

[music]

00:41:13

and theforces are

00:41:17

empty

00:41:18

[music]

00:41:19

and

00:41:36

I have this we went last

00:41:38

fourth final approach you

00:41:40

repeat your legs raised and

00:41:43

we will try girls 2 last approach

00:41:47

34 before will be the most beautiful you from

00:41:50

remember on 6 usa 7

00:41:55

here's another nine

00:41:58

ten in the evening my koleos

00:42:02

2 let's let's try three

00:42:06

4 twist 5 remember a classmate 6

00:42:10

don't tear off

00:42:13

78 another nine

00:42:16

ten more five times don't rush two more three

00:42:22

and another

00:42:26

45 for egg well done

00:42:29

for this exercise

00:42:32

[music]

00:43:07

drank a little water and now

00:43:10

proceed to the next exercise frags

00:43:12

is called a plank with the rearrangement, the

00:43:14

whole body will work, based on the food

00:43:16

muscles of the core, we get into the position of the plan on the

00:43:20

hands, hands at 20, clearly under the key

00:43:23

joint, the body, straight, the stomach, the legs are drawn

00:43:26

together about the types of the lower back, there is no island of

00:43:28

handles and now we perform the rearrangement of the

00:43:31

position of the plan, that is, we

00:43:34

touch the booth one by one shoulder completed under the

00:43:37

sign with a delay getting ready becomes

00:43:40

the plan completed faith departure Vinci

00:43:42

repetition go and and 1

00:43:45

34 20 filled up five six seven eight

00:43:50

stomach pulled in 10 again 2 body exactly

00:43:55

three four do not bend 7 8 9 20 10

00:44:02

times two three 4 5 6 7 8 9 thousand excellent 1

00:44:12

.

00:44:13

[music]

00:44:42

just a little bit on such a trim which

00:44:44

could have just as well 30 repetitions let's go

00:44:49

one-two-three-four remember don't

00:44:51

fall over 6 Sep tension mishimoto don't

00:44:54

look 10 again two three 4 5 6 7 8 9

00:45:04

20 ten more times two three 4 5 a little bit

00:45:10

left six seven and were in a hurry

00:45:14

893

00:45:30

pop

00:45:31

[music]

00:45:47

3 approaches also 303 you won’t be able to

00:45:51

drag out the fight drove away the joys of 3 4 5 6

00:45:57

7 8 9 10 1 2 3 4 feeling heavy pie 67

00:46:08

in the subject once again two three 4

00:47:00

five six seven and

00:47:04

hurry up the money, there’s one more time two three 4 5

00:47:10

six 7

00:47:15

2010 1

00:47:17

[music]

00:47:18

four five six seven eight

00:47:23

and you’re standing and the same flag

00:47:30

543

00:47:34

and now I’m lowering it and now you’re great, we’re

00:47:39

done

00:47:40

and

00:47:43

you feel like no one

00:47:47

to wash up beloved childhood, you did great, I’m

00:47:50

just proud of you, let’s continue in the same

00:47:52

spirit

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