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東レアローズ、近畿総合バレー大会でチームの柱として活躍しその急成長ぶりを見せつけた西川吉野選手

東レアローズ、近畿総合バレー大会でチームの柱として活躍しその急成長ぶりを見せつけた西川吉野選手

Channel: VB movie

Пилатес для начинающих №1 от Натальи Папушой

Пилатес для начинающих №1 от Натальи Папушой

Channel: Брось Вызов5! c Натальей Папушой

дыхание

тд

.5

00:00:03

[music]

00:00:06

Friends to all Welcome This is the

00:00:08

last training session of the fourth week

00:00:11

We have four more weeks of work ahead 5

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6 7 8 That is, you are now right here The Equator is

00:00:20

right here in the middle you if you are here

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you are watching the video and came to it

00:00:25

gradually

00:00:27

one lesson after another then you are a great

00:00:30

fellow, this is just super I am very proud

00:00:33

as a coach that you were able to study for a whole month.

00:00:36

Today our lesson will be

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devoted to breathing and the pelvic floor muscles and

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how it is connected once again only in new

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variations. We will now approach through the

00:00:47

waves with the spine; today we will

00:00:51

launch various waves from different

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positions Whoever was on the healthy

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spin course roughly understands what we are

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going to do now and we will need a roll as a

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movable structure on which you

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can lean and ride Now you

00:01:05

will understand

00:01:06

where the wave

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with the spine begins, which I really love,

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now it will just be a demonstration

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I’m going into the position dogs

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I twist my pelvis, here you can do this.

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This is the movement now we are

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doing together as we exhale, I twist the pelvis

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as in the pelvic clock and vertebra by

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vertebra, rounding my back I transfer the

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body weight to my arms and unwind

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[music]

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these are the movements that can be performed

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engaging the pelvic floor muscles what

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stabilizes me, yes, of course, good

00:01:49

support in the shoulder blade, good support in the hands, but it is

00:01:54

breathing that is responsible for the movement of the spine, that is, such a forceful

00:01:57

work of breathing, engaging the abdominal muscles,

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also through breathing, engaging the transverse

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muscle. So,

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now we get up on all fours,

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push the pelvis back,

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twist it and go into deflection

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we twist it and go into a deflection and

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now we will complete the movement to the end

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twist the pelvis and vertebra by vertebra

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through the round back

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[music]

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we go

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into it

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not too much now bend

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inhale we move the ischial tuberosities away from

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each other twist the pelvis and vertebra by

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vertebra by inertia

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through the round back we're leaving,

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inhale,

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we twisted the pelvis from the tail. That's

00:02:59

exactly where our tail went

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down to the coccyx and launched it along the chain. Let's do this

00:03:06

movement, exhale,

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along with the sound, inhale,

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inhale

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[music]

00:03:51

Great. Now we're leaving with you, the dog

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test, the top looks open, the ischial

00:04:03

bones of the legs can be bent here if

00:04:05

you feel uncomfortable straightening them It’s

00:04:07

okay The most important thing is not to fall

00:04:09

into the shovels from this position, swing

00:04:12

from one leg to the other, that is,

00:04:20

neutral, stand on the floor with your toes and first twist it

00:04:23

a little, unscrew it, bend it, twist

00:04:30

the pelvis, bend it, and starting from the

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twisted pelvis, twist it, we start

00:04:38

as far as the shaft can,

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transferring the weight body on hands,

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all fours, the dog

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twisted the pelvis and exhaled for a long time,

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returned

00:05:01

after doing two more times with you, all

00:05:05

fours, the dog

00:05:09

twisted the pelvis,

00:05:16

who can, right from here, let’s take one last

00:05:19

breath

00:05:29

and rest a little,

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straight breathe with your belly into the ribs here

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with the ribs also your hips

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and now

00:05:53

we come to the variation when I have left

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leg right leg will be a little

00:06:00

further away legs wider

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twist the pelvis here and as you exhale I go

00:06:19

into such an oblique wave exhale exhale exhale exhale

00:06:27

inhale open the ischial tuberosities and

00:06:31

exhale exhale exhale exhale exhale

00:06:40

neutral

00:06:42

inhale add sound

00:06:50

without the body on the hips of the arms I can now

00:06:53

easily tear it off

00:07:00

let's do it three more times

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[music]

00:07:23

and the last time we do it I say

00:07:28

exhale and you imagine how your

00:07:32

pelvic floor muscles come together straight and help

00:07:35

you round up, all the inertia comes from

00:07:38

below and it pushes you forward transferring the

00:07:42

body weight through the round back we completed the

00:07:45

exercise and

00:07:46

changed the position of our legs

00:07:50

right correct neutral left step

00:07:53

back wider and now lie on the

00:07:57

right thigh

00:07:59

inhale twist the pelvis

00:08:11

[music]

00:08:16

[music]

00:08:29

inhale

00:08:38

inhale

00:08:48

and

00:08:58

also the last one

00:09:09

great So now we

00:09:13

will need a roll with you So friends, we are

00:09:16

now placing support on the right

00:09:18

knee a pillow or blanket

00:09:20

if it hurts you, my left leg

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looks to the side, that is, not

00:09:24

diagonally. But exactly as wide as possible, and

00:09:27

now from this position I

00:09:30

lower myself down a little, that is,

00:09:33

rounding the thoracic region, but at the same time

00:09:35

I try not to push, my task will be to

00:09:38

move away from myself roll through the round

00:09:40

back I will dive push and starting from the

00:09:44

pelvis I will return myself back what

00:09:47

could be the main thing here

00:09:49

this is a mistake

00:09:52

next to me I stand bending over behind him This is the

00:09:57

correct technique inhale from your

00:10:02

body and exhale exhale exhale I bring

00:10:06

myself back the main mistake will be if

00:10:09

you are now hacking and do this like this, move your

00:10:11

pelvis back, take a ride and

00:10:15

return the pelvis back, that is, now we will

00:10:18

not move due to the pelvis, we will

00:10:20

move due to the fact that vertebra by

00:10:23

vertebrae we lower the spine,

00:10:24

pull it down and return ourselves

00:10:27

back due to the force of breathing, no hackwork

00:10:29

movement That is, you now understand how, using the

00:10:32

example of previous exercises, we launched

00:10:35

all this stasis and it was a little easier,

00:10:38

now we turn on our breathing even deeper

00:10:41

and activate, get ready

00:10:47

for the ceiling,

00:10:49

calm inhale and on the exhale, starting to

00:10:52

dive from the head, touch the roll, begin to

00:10:55

push it forward, exhale, exhale stretching

00:10:59

the body in

00:11:00

approximately the same position

00:11:03

inhale and exhale do

00:11:09

not rise

00:11:14

inhale

00:11:16

[music] at the

00:11:29

top point inhale

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exhale dive here stretch out inhale and

00:11:37

here again through the round back

00:11:39

we return up exhale

00:11:53

and

00:11:55

inhale exhale exhale exhale and spin

00:12:01

here you can relax the

00:12:03

thoracic region a little squatted

00:12:07

inhale

00:12:09

pushing out the chest cage

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exhale twisted

00:12:15

inhale

00:12:24

strength exercise

00:12:29

left knee

00:12:35

bent over no steel inhale

00:12:41

exhale bent and go forward

00:12:46

exhale exhale

00:12:49

exhale

00:12:51

here at the lowest point inhale

00:12:54

exhale exhale exhale inhale

00:13:02

exhale forward

00:13:12

exhale up

00:13:33

inhale exhale remember that you are not pushing your pelvis

00:13:36

back,

00:13:37

I am saying you are not moving behind

00:13:40

you bend the pelvic count, you straighten the spine

00:13:44

using the power of your breathing,

00:13:47

we’ll do the last two times

00:13:59

and the last one.

00:14:10

And now we’re unwinding. We’ll remove

00:14:13

the roll

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and try to make a reverse wave, not starting

00:14:18

from the pelvis, but starting from the thoracic

00:14:21

region, let’s start with all fours. You

00:14:24

know, free distant

00:14:27

fourths, I’m diving now with my head under

00:14:29

the bar as I inhale,

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I lower my elbows down and

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inhale up as I exhale, I round the thoracic

00:14:40

region first and the pelvis moves along the chain

00:14:45

rounded back inhale the collarbones of the

00:14:54

shoulder blades stretch down as I exhale I

00:14:58

round the thoracic region

00:15:01

and vertebra by vertebra with a difficult back

00:15:04

I return to the starting position

00:15:08

inhale

00:15:11

and add the sound

00:15:23

Stoke through the nose

00:15:39

and the last time inhale

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down a small pause now there will be a challenge

00:15:58

for those who are ready

00:15:59

to perform the same reverse plank only

00:16:03

from the dog position who is not ready

00:16:05

remains in the previous version of 4 And who is

00:16:09

ready stand the dog here

00:16:12

stabilizing the shoulder blades breathing

00:16:17

the spine and let's go inhale

00:16:22

and

00:16:27

inhale

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and inhale two more times

00:16:44

and the last breath

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and we go into the child’s pose

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relax

00:17:00

[music]

00:17:08

stand up carefully,

00:17:11

well friends That was such an

00:17:13

interesting workout today, I really

00:17:16

liked it myself, I felt both the muscles that it was

00:17:18

groovy and the abdominal muscles, share your

00:17:21

impressions and be sure to praise

00:17:24

yourself today because you have completed four

00:17:27

three four weeks of

00:17:30

training for the pelvic muscles I highly

00:17:34

recommend keeping the mood because it

00:17:37

seems to me that doing these 20 minutes is

00:17:40

not so difficult Well, except for today’s

00:17:43

workout there are

00:17:44

difficult moments, but in general, getting yourself together for a

00:17:48

20-minute workout is not so difficult

00:17:52

keep motivated, keep your spirits up and don’t

00:17:56

skip training, half the way

00:17:58

is done

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