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Russian
00:00:00
it turns out00:00:02
friends, welcome everyone today we00:00:04
will talk about active flexibility00:00:06
my name is Peter I am a specialist in the field of00:00:08
movement and today’s video and I will be00:00:10
filming more than one will be Valera and Griffin hello00:00:12
everyone my name is Kristina Ivanova00:00:15
I am a professional00:00:16
circus performer in the genre of aerial gymnastics and00:00:18
also a personal coach friends00:00:20
today we will talk about00:00:21
active flexibility and how active00:00:24
flexibility differs from passive and00:00:26
why active flexibility will be00:00:28
healthier for you and not say goodbye to00:00:31
more interesting in terms of sensations and at the same time00:00:34
with active flexibility you will not00:00:35
feel that incredible range of them00:00:38
can say emotions and pain and therefore00:00:40
let's figure out why friends also00:00:42
before the very beginning I ask you to00:00:44
subscribe to my channel so as00:00:46
not to get lost because every day the00:00:48
working conditions on you00:00:50
will most likely become more and more severely reduced and00:00:52
reduced to what you already noticed00:00:54
that to drink, your icons began to disappear00:00:56
without casting on so00:00:58
please subscribe to my telegram channel in00:01:00
order not to get lost and also00:01:01
upload useful content on of course00:01:04
you can watch a short run through the00:01:07
cartoon channels for an hour and I00:01:09
try to spend about once every two Fridays00:01:11
for you online training00:01:14
live so that the seamstress could also talk to you00:01:16
and a little more useful00:01:18
information every Saturday I hold00:01:21
training meetings on different topics I will also00:01:24
now attach a screenshot so that00:01:27
you can see what topics we have already00:01:29
had and we are also looking into this in online00:01:31
and offline format and there is also a00:01:34
platform that you now also see00:01:36
on the screen you can see and everything00:01:38
is clear interface and there these recordings are also00:01:41
available by subscription all useful00:01:43
information about you can also be found under00:01:47
this video directly in the00:01:49
channel description well now enjoy00:01:51
continuing watching, I think that00:01:53
Christina will not let me lie that children in00:01:55
professional sports in general, in principle, with the00:01:57
mouse, these studios and not only00:01:59
children are stretched according to the same00:02:01
principle and it’s unpleasant to say this, I00:02:05
understand that it’s unpleasant, but damn it’s00:02:07
still with you then we won’t tell you much,00:02:09
no one will tell you, unfortunately, in children’s00:02:11
circus studios and in general in any00:02:13
studios there is one system for achieving a00:02:16
simple result and it doesn’t matter00:02:18
how it happens when I was00:02:21
four years old 5 several people pulled me in00:02:24
and didn’t look at any role00:02:27
there are tears there, and that is, it didn’t matter how you00:02:30
felt and what was happening to00:02:32
your body, and at the same time, I also want00:02:34
now that Palestine00:02:36
was stretched out from childhood once again for 4 years, a00:02:38
person in sports, we must understand with you00:02:40
that a person will tear into00:02:42
professional sports consciously, and00:02:45
you can, even though it is a high-achieving sport,00:02:47
it also takes on00:02:49
health risks, but sometimes very often children are00:02:51
given this without awareness of the00:02:54
person who00:02:55
will be there and the consequences00:02:58
that may directly affect the00:03:00
person who went somewhere sometimes they can00:03:02
be irreparable and today let's00:03:03
figure out why you all know that you and00:03:06
I have bones, we have all of you00:03:08
ligaments and tendons and muscles, today00:03:11
Christina and I will talk about active00:03:13
flexibility when we work00:03:14
with the elasticity of our00:03:17
tissues I think that all signs have the term00:03:20
sprained ligament, that is, if it gives you away, you00:03:23
thought that you can’t draw a ligament, if00:03:24
there is a term, then the principle of sprained00:03:27
ligament is also present, so our00:03:29
task with you today will be to00:03:31
talk about it so that you understand that when00:03:33
you stretch there should be no discomfort,00:03:36
but I also want to focus on this now,00:03:39
that why your body is showing a00:03:42
painful sensation, because she00:03:43
can no longer show you that00:03:45
part of it is uncomfortable, and even if suddenly00:03:47
you are at a slight extension from extension, you00:03:49
can say at a slight angle, you00:03:51
understand that you are even holding your hand or the leg was not00:03:53
accelerated to the maximum, we will later00:03:54
return to Christina on this issue, you more than00:03:57
once 0 yoda maxima, this especially often00:03:59
happens with the legs, you cannot00:04:01
bend forward, you cannot00:04:03
reach the pillar there, you understand that00:04:06
you feel a large strong tension00:04:07
along the back surface the hips, that is, the entire00:04:09
back line of the legs, is experiencing discomfort,00:04:12
but let’s not take into account that everything00:04:15
practical in the front is being mounted and the00:04:17
back line, the special back00:04:19
surface of the thigh, is already stretched, she doesn’t00:04:22
know what to do, contract,00:04:24
she doesn’t know how to contract, this is a turn, that00:04:28
is, once again you have to teach the muscles00:04:30
not only stretch because I00:04:33
remind you that you and I have00:04:35
only one muscle function, this is contraction,00:04:38
what is the content of the river, what is the eccentric, what is00:04:40
static for the muscles, this is a contraction, our00:04:43
ligaments directly00:04:44
stabilize the feet so that it does not00:04:47
go into excess amplitude, therefore the ligament00:04:51
the device gives you this, you can tell00:04:53
the direction of your movement, but it’s the00:04:56
muscles that control this movement,00:04:59
returning to painful sensations00:05:01
when you reach, you00:05:03
can say, your limit, the brain00:05:06
understands that now there may be a rupture,00:05:08
although the muscles even before or there your soft00:05:11
tissues will not rupture yet, but it understands00:05:13
that now there will be such a great00:05:15
effort on the muscle itself, she understands that00:05:18
now there will be something wrong, or it00:05:20
could also be a ligament sending him for a year, I am00:05:22
now going to the limit of my capabilities,00:05:23
it hurts me, your body is telling you00:05:26
that listen, it hurts, come on Let00:05:27
’s stop, that is, your pain syndrome00:05:30
until your pain sensations which you00:05:32
feel with data, it’s not just so that00:05:34
you just don’t reach your well, maybe00:05:36
like the ultimate possibilities because00:05:38
if you even straighten your elbow, you00:05:39
can see here that there is an00:05:41
ulnar dimple where the00:05:43
bones are directly forearm and will go away, the more00:05:45
often you go to the limit of your00:05:47
capabilities, the more you will be00:05:50
hammering into this dimple here, thereby your00:05:53
bone apparatus, your ligamentous apparatus is00:05:55
already suffering and the muscles, we are now00:05:58
waiting for this a little further, we will see that00:06:00
when you are at the limit of your00:06:02
capabilities, you you won’t be able to00:06:04
take advantage of what00:06:06
will directly give you movement, and00:06:08
today we will focus on this with Christina’s process.00:06:10
If you want to save00:06:12
your health, we should work with you00:06:15
only in your amplitude when there is no pain00:06:18
and discomfort and it will be different for everyone,00:06:20
yes friends, you must, first of all, it00:06:23
will be different for all of us00:06:24
to put on Christina, she has a certain00:06:27
height, she has a certain limb length,00:06:29
look at me, I have a certain00:06:31
height, a certain length of limbs, both Christina00:06:34
and I have our own, you00:06:36
also have your own, therefore the limit the capabilities of00:06:39
each person and builds on00:06:42
what a given person can do in this case,00:06:45
this enclosure let’s assume therefore00:06:47
always please move away from what00:06:49
your body can eat for any00:06:51
reason it shows you that it’s painful now00:06:53
you need to agree with him not to press00:06:56
harder so that you feel more00:06:58
directly pressure, but on the contrary, you00:07:00
need, on the contrary, to slightly reduce the00:07:01
amplitude of movement to show the muscles,00:07:03
look, you can not only lengthen, but00:07:05
you can also shorten because if00:07:07
suddenly your body makes an uncontrolled00:07:10
movement, you will do the amplitude in some part00:07:12
without the help of your muscles,00:07:15
thereby you have only content river00:07:16
eccentrics, that is, you and I don’t have00:07:18
that brake that will protect us from00:07:20
movement which you can, Christina,00:07:22
they are going more hedgehogs in the enclosure, I wanted you to00:07:27
move, not break in the lera, you00:07:28
ruined it here, I actually00:07:30
hoped that everything would be beautiful, tell me00:07:32
they still don’t know what I’m00:07:35
talking about, look, we all see that the00:07:38
peasants have a00:07:39
calm hand, 2 pets are straight in general, according to easy,00:07:42
according to of course you write there in the00:07:45
comments before you like everything is fine,00:07:46
great, look that we are now00:07:48
going to carry out such a test with a small mouse, I’m00:07:50
putting it now one hand directly00:07:53
under the humerus here I fix00:07:56
Christina with just one finger and I00:07:57
ask now to bend the elbow joint00:08:00
it turned out somehow unpleasant day I think that00:08:06
you saw it again and now we introduce00:08:09
her wrists directly, you can00:08:11
say almost on the same level with00:08:13
the elbow and directly the shoulder00:08:15
joint since it has an increased00:08:18
amplitude, now the movement is for us to00:08:21
better grip the muscles, we need, on the contrary, to00:08:23
reduce it directly here, well, it can00:08:26
bring the attachment points of the muscles closer together, and00:08:28
because once again this is like the rectus00:08:30
abdominis muscle in order for it to turn on everyone, they00:08:32
need to bring them closer together,00:08:34
so they turn on the pigeons We are now fixing the devil and now00:08:37
I’m giving and a little pressure, look, you00:08:39
can immediately see that she00:08:41
can calmly do this if you are familiar with00:08:44
directly under isometric00:08:45
relaxation or someone has worked with you like this, a00:08:47
wonderful person, a knowledgeable00:08:49
trainer, and now you can even though we will do it00:08:51
ourselves to work according to this principle, I am now00:08:53
asking Christina to contract her elbow and00:08:55
then contract her biceps and thereby00:08:58
bend the elbow joint, while I give00:09:00
a little resistance,00:09:01
I don’t have a task, now she will be overpowered,00:09:03
my task is to feel that she00:09:05
can now resist and feel00:09:08
whether she is evenly is she going into contraction is there something00:09:10
like that, is she wearing a wallet, whispered00:09:12
about failure top still failure, this means00:09:14
that at some certain00:09:16
moment she will lose the00:09:17
direct neuromuscular connection and00:09:19
thus the brain is like that and, as it were, a limb,00:09:22
it is generally here where00:09:23
therefore you have to decide where the00:09:26
slab is moving now we are unbending I00:09:28
also I and kabuto are helping I feel or00:09:31
she is signaling to me that now I00:09:33
feel control yes and she00:09:36
starts to reduce again00:09:39
we are always looking for our amplitude so that we00:09:42
don’t have any discomfort no more yes and At the same time,00:09:44
here we will no longer take into account00:09:46
the athlete, but whether or not he is an athlete right now,00:09:48
that is, we will find each person’s00:09:51
own amplitude of movement and it will00:09:53
always be simple for an athlete, and sometimes it00:09:55
happens that you need to sneeze a little for00:09:57
your health,00:09:59
at least increase the amplitude, but00:10:02
once again don’t forget that when you00:10:04
increase the amplitude of one joint,00:10:06
the joint that will be nearby00:10:08
will suffer, they lack a resource, an00:10:10
example that I like to say,00:10:12
imagine that you have a blanket lying here right now00:10:15
and the joint she chooses to dry them00:10:18
all is cool, but I don’t want them to work00:10:20
and it tightens all your tissue around the elbow00:10:23
joint because Perry’s elbow joint can00:10:24
straighten, it’s like that, but I don’t want00:10:27
Christina to feel pain if00:10:29
it’s unpleasant when I tighten my00:10:32
shoulder at night or your wrist will suffer, by00:10:36
the way, we’ll demonstrate this on the00:10:39
leg itself so that it’s more clear00:10:43
I will now ask00:10:46
I will now ask Kristina to make a00:10:49
small movement, we are now going to00:10:52
work with an active movement, I00:10:54
now just ask Kristina to00:10:56
smoothly raise her leg up to whichever one you00:10:58
like better, just raise her straight leg00:11:01
up to I don’t let it go a little00:11:03
slower still Once again, I would like to draw your00:11:05
attention to the fact that the supporting knee is not fully00:11:06
extended and this is now normal for her to00:11:08
bend the peach right in front of her husband00:11:10
right on the beach to give her a comfortable one,00:11:13
that is, Christina has taken up her usual00:11:15
comfortable amplitude and the peasants00:11:17
remain hyperextended, Christina00:11:18
raises her leg as much00:11:19
as she can pay attention where is00:11:21
her heel now where is her tass now00:11:24
lowering that is, they are proving to you the theory00:11:26
that as if the fabric is00:11:28
pulled together somewhere we begin to interfere with something, I00:11:30
ask you to just bend Christina00:11:33
hookah slightly for her and the watch is friendly such a00:11:36
slight bend for her brain that she00:11:38
bent her knee to almost 9000:11:40
degrees, she will feel00:11:42
uncomfortable with the disk, but I want to note that when00:11:46
performing this movement above the suite,00:11:48
let’s immediately see so that I am not00:11:50
unfounded, let’s do the same00:11:52
in the room slowly, there00:11:54
you are doing a ballistic installation,00:11:55
please note that we just00:11:58
slowed down the00:12:00
hyperextension in the opposite knee00:12:02
joint, thereby increasing the amplitude00:12:05
in the hip joint, and00:12:08
if we look at the exit, you’re sitting00:12:11
on the side, can I need yours too? We’ll00:12:13
now check00:12:16
isometric relaxation for you a little bit. I’m00:12:18
now asking Christina to00:12:20
relax her leg as much as possible and I’ll work a little with00:12:22
her passive movements. Now I’ll explain00:12:24
why it doesn’t matter if her lower part is00:12:26
bent with her face, so I’m now working with00:12:27
passive movements of her legs that I’m00:12:30
holding, I just start lifting her00:12:32
up and point out that00:12:34
Christina’s passive movement is not even00:12:37
small and she will most likely only be able to00:12:40
repeat it if she makes a00:12:42
ballistic mat out of herself, I’m very00:12:43
sorry that I’ll have to ask her now,00:12:44
but I’ll ask her not to process to00:12:47
make a big movement with a running start00:12:49
[laughter]00:12:52
pay attention to the inertia, yes, with such a00:12:56
small acceleration, she’ll do it and00:12:59
caress it quite easily enough00:13:01
besides that I heard 3 crunches, oh00:13:03
well, so00:13:04
come when you feel it, but00:13:07
when I ask, I just lift with the muscles00:13:11
without any jerk, please note00:13:14
that the amplitude of movement remains00:13:16
certain when we increase00:13:19
directly, you can say such an00:13:21
axial load when especially we00:13:22
move apart in the splits, you must understand00:13:24
that the load on the muscles has now increased00:13:26
and they also must cope with the00:13:28
load that you are now giving them, I00:13:31
hope that now everything was00:13:32
clear enough, so I hope that now, but00:13:36
it was at least clear that00:13:38
we are not going beyond the amplitude because that00:13:41
once again, let's now look at00:13:42
Christina's elbow joint on mine, I'll even00:13:46
strain myself, I'll try to straighten it,00:13:48
I can't and00:13:51
hyperextension of the beautiful enclosure,00:13:54
thank God, not yet like Valera's, so00:13:58
this is already a big plus, but once again,00:14:00
please take care of your ligamentous00:14:02
apparatus and your bone tissue if you00:14:06
hammer into the wall with your head for a long time, either your head00:14:10
or the wall will definitely give00:14:12
a crack, but the same will happen00:14:14
directly with your connective00:14:16
tissue, which stabilizes your composition,00:14:18
it directly keeps it00:14:20
safe, we’ll00:14:21
get there minus we want Valera to come up due00:14:23
to the excellent abduction, we see the00:14:28
greater trochanter, we see the airy bone,00:14:30
I’m starting to take Valera’s leg away,00:14:33
the movement is over, we see I hope from the00:14:37
question00:14:38
of the splits we’ll close it a little, well, that is,00:14:42
you decided to just break00:14:49
such a Kalinka-Kalinka, there’s not00:14:51
much left for you now,00:14:53
now the question is what I wanted to do,00:14:55
steal Christina, I’m turning your beckoning to where00:14:57
now the greater trochanter is coming and why there the00:14:59
amplitude of movement will increase by00:15:03
90 and only because now Valery00:15:06
although Valera you can see that his leg00:15:08
will be slightly to the side00:15:09
because it is your split that depends00:15:13
on the structure of your acetabulum from the00:15:15
non-hsn head that is included in your00:15:18
forget the fatigue from the neck of00:15:20
your hip itself and from the greater trochanter and, of00:15:22
course, from the structure of your pelvis,00:15:24
so I hope we won’t return to the issue of splits00:15:26
soon, but if necessary, write in00:15:28
the comments please, I think that, in00:15:31
principle, Kristin and I have sorted everything out for you00:15:33
so that it’s simple understood, Kristina has00:15:35
already started, you can say it will00:15:37
sound rude, but forgive me, she is00:15:39
going over to the bright side of the00:15:41
light lyre,00:15:43
so I want to now ask00:15:46
Kristina to tell her about her experience of00:15:48
working directly in excess of the amplitude00:15:50
without you can at least finish the suit00:15:52
with your body, but just with hard00:15:55
pressure on him and proving that we00:15:57
must do exactly there, they are somewhere, that00:16:00
is, so that she simply shares00:16:02
directly her experience with you, the00:16:04
first emotion that rises in you00:16:06
when I tell you that we are now00:16:09
going to put you on the splits, the pain of everything that00:16:13
can break ligaments or was00:16:15
injured and the fact that then in the future you00:16:17
will have to recover again and00:16:19
start work again, we all ask00:16:22
Kristina how long approximately did you00:16:24
recover from this, I’m coming to a00:16:26
rupture of the ligaments, apparently it takes00:16:29
years for you to restore your00:16:33
ligamentous apparatus, I remind you that the ligament00:16:35
is much stronger than the muscles, the ligament00:16:39
is was found to be about 6 times stronger00:16:41
directly than your muscular system,00:16:43
but00:16:45
you can directly say its density also depends00:16:47
directly on the work of your muscles,00:16:49
but we’ll probably talk about that later, that is, it00:16:52
was a long time ago, but the first thing you00:16:54
can see now and even read from00:16:56
Christina is that she It’s unpleasant to talk about00:16:58
this topic; it hurts her to remember and you00:17:00
can see that she has already begun00:17:01
to tighten up a little, but at the same time, if we00:17:04
ask her now, what do you00:17:06
feel now with that immediate00:17:08
flexibility and which you are already beginning to00:17:09
use and give to your clients00:17:10
because once again don't forget that00:17:13
I won't pull anyone this way I00:17:16
can stretch myself and wrap myself in00:17:19
this maybe a knot it was rude00:17:21
to learn a new cut I won't00:17:23
tie my client because I00:17:24
understand that the client has another on the00:17:27
parameter you have the length of00:17:28
his limbs is different, everything is different and the00:17:31
connective tissue is also different, and in00:17:34
any case, it seems to me that any coach00:17:36
will never be able to feel what the00:17:37
student feels there, but you can00:17:40
get closer, but not one hundred percent00:17:42
say that you will always feel it00:17:45
as a coach and so as a coach we will00:17:46
contact you now, you can always00:17:48
assume that your client is feeling no00:17:53
more, but always ask what you are00:17:55
now experiencing discomfort on00:17:57
discomfort, that is, once again why my00:18:00
channel is called it will be about caste, I want00:18:02
you to learn to talk to00:18:03
your body and teach your clients00:18:05
to talk with yourself somehow it may not00:18:08
sound strange at all it doesn’t seem like00:18:10
the task of a coach and first of all is00:18:11
to teach his student how to00:18:14
use his body correctly himself and not at the00:18:17
expense of other people that’s why there are00:18:20
students who come lie down and gareth00:18:22
9 me please need things on I00:18:25
want me even more, and they even feel00:18:29
some pleasure from this, but at the00:18:31
same time, let’s not forget the easy00:18:34
throw again, Christina in the edge, I give the amplitude00:18:37
and a little resistance, she00:18:39
can’t do anything, I press with one00:18:41
finger at a time, not with the whole hand, you too must00:18:43
understand that the difference will be a simple hand,00:18:45
now I’ll put my whole wrist and I’ll put my00:18:47
finger, even with my finger she00:18:50
can’t do anything with her joints, but as00:18:52
soon as we slightly reduce00:18:54
the movement, yes, she can all work, and00:18:58
just after metric relaxation and00:19:00
when first you00:19:02
resist the person and for00:19:05
about three to seven seconds pam pam pam pam00:19:07
pam then the soft client relaxes,00:19:10
you begin to increase the amplitude of00:19:13
movement of your cranes, yes, that is, you00:19:15
increase elasticity, but once again this00:19:17
should not be the amplitude when you go00:19:18
into minus, it hurts even if the brain wo00:19:22
n’t tell you about this, therefore, so as not to00:19:24
be unfounded, it’s not that we00:19:26
just talked, I suggest you now00:19:29
and will directly continue with Christina00:19:30
to perform three movements, or rather, we00:19:34
will have three different positions, but one00:19:36
movement, do not switch00:19:41
one more moment at the moment when we00:19:44
will begin our practice with you, you00:19:46
should feel that you00:19:49
will resist your leg with your hand as00:19:51
soon as you grab your foot with your hand in00:19:53
any position that we will00:19:55
be with you, then you should00:19:56
feel that if you hold your00:19:58
foot with your hand, then you are already trying with your hand,00:20:01
resist the leg, the hand seems to be pulling your00:20:03
elbow towards you, while00:20:04
please keep it soft, that is, not in the case of00:20:08
Christina, so much the more soft, yes, not00:20:09
super, tell us in its format 1 you00:20:13
resist, that is, the leg will00:20:15
resist as if straightening and00:20:17
thus when you leg and bend your00:20:20
hand pulls it down and you will have to00:20:22
feel the active work they are00:20:25
fast and poorly I hope00:20:28
everything works out for you friends before you start I will00:20:30
now Christina show you the grip00:20:32
that you can use you can use your00:20:35
index and middle finger to grab the00:20:37
thumb thereby when you are00:20:39
holding on for the big toe, you00:20:41
try to shorten the big toe00:20:42
and directly with your fingers00:20:45
you pull the butane police yourself, you can00:20:47
grab both from the outside and from the inside, and00:20:49
we will do the same with you with a full00:20:51
palm, you will grab either from the outside00:20:53
or the inside and the most difficult options00:20:56
this will be when you and I00:20:57
take hold of the foot with both palms and why is00:21:01
this because if you look now,00:21:02
now Christina’s lever itself00:21:05
has decreased when dirt and00:21:06
accumulated too much, you should understand00:21:08
that about 10-1500:21:10
centimeters are added, so the lever will be a little00:21:13
bit larger than that the movement itself will be00:21:15
a little easier to perform, but now00:21:17
directly to practice, and so we00:21:19
move on to the first exercise, you00:21:21
take the grip of your foot00:21:23
that you like best,00:21:25
Christina will experiment 7, our00:21:27
task with you will be to leave the knee as00:21:29
if directly to the chest00:21:32
and our task will be to straighten our00:21:34
knee; at the same time, I remind you once again00:21:36
that you are extending your knee to your00:21:39
maximum, and in the case of Christina, the wall00:21:42
will try to break the knee, no,00:21:44
completely, thereby00:21:47
enabling your joint to work a little better because00:21:50
also on In the picture you can see the00:21:52
articular surface that should00:21:54
slide you directly and which00:21:57
surfaces should not slide and when00:21:59
you use slightly wrong00:22:00
surfaces during your work, then00:22:03
your joint itself will also00:22:05
wear out additionally, and at the same time I00:22:07
also want to draw your attention to what is00:22:09
now the most important thing00:22:11
Christina does this with her hands, she pulls her foot towards her, and00:22:15
with you, she pushes her hands away from her and she is00:22:17
now doing active work, which I00:22:20
always tell you, that is, when you00:22:22
now grab your hand with your hand, to00:22:24
remind you that we do each exercise00:22:25
ten times, Christina is00:22:27
finished. she will simply change the00:22:29
arm and leg directly, and00:22:31
if you suddenly finish it, I simply change the00:22:32
arm and leg again, you take hold of the00:22:35
foot with either one or two hands and you should00:22:37
feel that your elbows are slightly bent,00:22:39
you pull as if the foot is towards you,00:22:42
thereby directly using the entire leg you00:22:44
will already begin to resist it and you00:22:46
will actively press, you can say00:22:47
this is a modification of isometric00:22:50
relaxation poses, so when you00:22:53
resist you will feel the00:22:54
active work of your muscles not only on00:22:58
the leg, but because I remind you once again that00:23:00
we are you, a muscle that will00:23:01
slow down the process there are muscles that00:23:03
will contract, but you will also00:23:05
work from the elasticity of the tissue00:23:07
directly to the ball because your00:23:09
hands will also be included in the work, and00:23:12
you can also see that even00:23:14
Christina, being at a high level, is in00:23:17
no hurry to run forward at a pace00:23:20
or do the most difficult option00:23:22
once again please00:23:24
experiment a little with your movement you00:23:27
work to the best of your ability you00:23:29
work at your own pace and of00:23:32
course don’t forget to please00:23:34
breathe because you shouldn’t00:23:36
hold your breath you make the00:23:39
movement you just have to feel that00:23:40
you are breathing well now we’ll move on for the00:23:43
second exercise, the second exercise, we are00:23:47
now looking at Kristina, is she comfortable00:23:48
with her sitting position, if you understand00:23:50
that from this position you cannot00:23:51
reach00:23:53
your foot with your palm in any way, do not00:23:55
use any00:23:56
additional equipment under any circumstances, yes Kristina00:23:58
demonstrated all possible options for00:24:00
how you can sit if you understand00:24:02
that you can’t reach your foot, you00:24:04
put something under your butt,00:24:07
put a bar, put one on a yoga00:24:09
cube, you understand that it seems to be better,00:24:10
but you don’t take it well, put another00:24:13
one, you can also start doing this00:24:15
from a sitting position, that is,00:24:17
practically sitting on a chair or on a00:24:19
higher elevation,00:24:20
let’s suppose we put another cube there, so once again,00:24:22
first find00:24:24
your comfortable position for yourself and also00:24:28
what we will do from this position,00:24:30
I also ask Krasin to now take hold of yours with00:24:32
your palms she also00:24:34
chooses the grip option that she00:24:36
likes, which will be comfortable, and00:24:39
straightening her leg now, she tries to00:24:41
keep her back straight,00:24:44
but even if she suddenly00:24:47
wants to round out her chest a little, it wo00:24:49
n’t be a big deal because if00:24:52
now Christina buys a little00:24:53
her back at the moment and I also00:24:55
remind you that she is now resisting her00:24:57
leg with her hands and resisting her00:25:00
hands with her leg in the same terrible movie that00:25:03
we are working actively when she is baptized, she00:25:04
rounds her back more, she may also00:25:07
feel more tension in the00:25:08
back muscles, but she will not bend00:25:11
she will feel a lot of work00:25:13
on her back in her leg, which she is00:25:16
now performing the movement and she00:25:18
will also perform this movement here 1000:25:20
repetitions on each leg exactly the same and00:25:23
you will perform 10 repetitions,00:25:25
because she also takes a00:25:27
comfortable option for herself and You can also here once00:25:29
again remind you that to experiment a little00:25:31
with the movement,00:25:32
try now, at the moment of straightening your00:25:34
knees, round your back a little and00:25:37
bend your elbow a little more, do00:25:39
n’t go too far, please, in excess of the00:25:41
amplitude of your movement in any00:25:43
joint, it just happens very often00:25:45
either in the elbow or knee joint00:25:47
and resist all the time; the hand00:25:50
resists the leg; the leg resists the00:25:52
arm; thus, you are working actively; we are not in00:25:55
a hurry; here, in addition, you00:25:57
can stretch upward through the top of your head;00:25:59
and also in the starting position;00:26:01
please check that you will sit on the00:26:03
ischial tuberosities if suddenly you don’t00:26:05
sit well on the ischial tuberosities00:26:07
once again00:26:08
welcome a cube or another hill00:26:11
is not so we move on to the third and00:26:13
last final exercise00:26:15
Christina continues to perform the00:26:17
same movement from a standing position standing on the00:26:21
supporting leg I remind you right now bend the00:26:23
supporting knee a little she uses her palms00:26:26
takes hold of the foot in the way that00:26:28
is now comfortable and begins to00:26:30
straighten the leg. Here you can also00:26:32
see that Christina can00:26:35
tilt her body a little, but at the same time,00:26:36
the most important thing when performing these00:26:39
exercises is to please try to resist your leg with your hands00:26:42
and00:26:45
resist your hands with your leg and neither in no00:26:47
case please do not go beyond the00:26:48
amplitude of your movement, also here00:26:50
Chrissy, well, right now I can ask you to experiment a little00:26:52
with rounding your00:26:55
back, thereby she will also work a little more00:26:57
actively with your00:26:58
spine, this is also a very important00:27:00
feature, you want your back00:27:02
to be healthy and when you you will00:27:04
round and naturally00:27:06
tilt your head a little forward, but00:27:09
you can also see that in a00:27:11
standing position it will be much more difficult to perform this exercise,00:27:13
so please take00:27:16
your time if you suddenly feel that00:27:18
you cannot perform this exercise00:27:20
or any other exercise that we have00:27:21
now performed before of this you can00:27:24
just stop and do for now00:27:26
what you are now directly able00:27:28
to do in a naturally beautiful even way, the00:27:30
same thing does on the opposite00:27:33
side, yes, but you do it and I have such00:27:36
work on balance,00:27:37
balance should be in everything because00:27:40
once again if you want it has flexibility body00:27:42
she you should be strong if you00:27:44
have a strong body should be00:27:46
flexible and without this, unfortunately, nowhere, and00:27:48
if you want on this topic, we00:27:50
can also make a video, so just write00:27:52
your feedback please under00:27:53
this video and also take your time00:27:57
if suddenly you understand that you will00:27:59
fall, you can use either00:28:01
a pole or something, always stick a little,00:28:02
but once again stick,00:28:05
they hold on like but uses, without it it00:28:08
definitely won’t work, just00:28:10
stick a little, it’s normal that you00:28:12
can fall, especially when you00:28:13
perform any movement for the first00:28:16
time, that is, again, and in the future it00:28:18
just rests directly on that00:28:20
surface,00:28:21
now it helps you stabilize00:28:23
just a little less, that’s all, the most00:28:26
important task is you always work to the00:28:29
best of your abilities and I’m sure that you are00:28:31
great00:28:34
friends, I thank you for watching I00:28:37
I hope that you have done all this practice, I00:28:39
also remind you that you can do all this practice00:28:42
on one and the other leg, and00:28:44
I hope that now the issue of active00:28:46
flexibility has become more clear to you, but of00:28:49
course also don’t forget,00:28:50
please subscribe to the YouTube00:28:53
channel, please subscribe to my00:28:54
telegram channel, of course the link00:28:56
I’ll leave it in the description for Kristina, but I also00:28:59
want to ask how I’m feeling, all your00:29:02
feelings, so you just shared with them00:29:07
if the Ministry of Energy, yes, well, this is Cairo, flowing down00:29:12
pleasant warmth, no pain, no00:29:14
discomfort, and this is a cool feeling, and00:29:17
again, first of all, when you something- then00:29:19
either do it, you do it again, the world of00:29:21
your capabilities does not need to run and00:29:24
jump, do it with a large amplitude of00:29:25
movement, in no case, work,00:29:27
find the amplitude of movement at00:29:29
which you can move comfortably, and00:29:32
then it will not be so difficult00:29:34
to agree with the body to do a little00:29:35
more amplitude of movement, so if you have00:29:37
n’t found anyone yet, don’t00:29:39
subscribe to anyone, subscribe after the towers in00:29:42
the description and watch my other videos and00:29:44
we thank you for watching00:29:46
Christina, special thanks00:29:49
hello Natasha00:29:53
Natasha00:29:56
[music]Description:
Подписывайтесь на Мой Telegram канал: https://t.me/bodytalksru там будет вся информация по работе канала! По вопросам персональных тренировок/консультаций онлайн и оффлайн, пишите в телегам https://t.me/petr_moroz Друзья, если вы хотите поддержать канал, вы можете перейти на https://boosty.to/bodytalks Подписка на обучающую платформу BodyTalks! 30+ часов полезного контента о теле и тренировках. Для получения доступа, написать в телеграм https://t.me/petr_moroz Стоимость 3,000 рублей в месяц. Главная цель моих видео - образование и разбор всех моментов, которые могут причинить ущерб вашему здоровью. Помните - все мы разные, как и возможности наших организмов. Футболки BodyTalks "НЕ ДАВИ НА МЕНЯ" - уже доступны! Пишите Наташе https://www.facebook.com/unsupportedbrowser или приезжайте знакомиться к нам в Open Space shorturl.at/fhlH1 Моя студия Open Space - приходите на занятия! shorturl.at/fhlH1 Если еще не подписаны на мой канал, ссылка ниже https://www.youtube.com/channel/UCsj5... Нажимайте колокольчик, чтобы не пропустить новые видео! Подписывайтесь на Кристину! https://www.facebook.com/unsupportedbrowser https://t.me/Kristina_ivanova_cirque Тайминг: 00:00 Тема 00:43 Телеграм 01:18 Обучающие встречи, платформа 01:50 Полезная информация 19:40 Вводная часть перед тренировкой 21:19 Упражнение 1 23:45 Упражнение 2 26:11 Упражнение 3 28:34 Вывод
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