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Video tags
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Russian
00:00:00
Hello everyone My name is Veronica and you are on00:00:02
my channel viprofitness where training is00:00:05
not necessary but I want before we00:00:08
start be sure to Subscribe to our00:00:09
channel enjoy regular and00:00:12
competent fitness and also00:00:13
subscribe to me on Instagram and00:00:16
Telegram where we communicate even closer00:00:18
Today I prepared for you, awesome00:00:21
soft gentle relaxation yoga with an emphasis on00:00:24
relaxing the neck and relieving tension from the00:00:27
back, this complex is suitable for both00:00:29
beginners and advanced, both those who00:00:31
adore yoga and those who are afraid of it,00:00:34
definitely try it and leave00:00:36
comments in the description of this video and00:00:39
this video I I also anticipate and00:00:42
announce the updated healthy00:00:45
back and neck program on my website. They00:00:47
will tell you a little more at the end and also00:00:49
during our lesson. Well, let's start,00:00:53
let's start in a standing position, place your00:00:55
feet at a comfortable distance somewhere with your00:00:58
hip joints and plunge00:01:01
your feet down like as if about00:01:04
Grow your roots into the mat on the floor under you00:01:07
and the top of your head will stretch out,00:01:10
take a calm breath00:01:13
in, exhale, feel your body, your posture and00:01:18
several times begin to flap your arms00:01:20
like wings,00:01:22
smooth and soft graceful movements00:01:24
that on the one hand awaken the line of the00:01:27
arms and on the other hand it is a kind00:01:29
test how we feel now,00:01:34
lower your arms down and move your head from00:01:37
side to side with your chin00:01:39
parallel to the floor, it is very important when00:01:42
freeing the neck and spine. Work00:01:45
with the whole body, not only locally with the00:01:47
neck area, it is important to free your arms,00:01:50
shoulders, even work with your eyes and of course with00:01:53
posture, we will work a little in in this video and00:01:57
more on my course So now you and I00:02:00
stretch out our hands and begin to00:02:02
stretch through each finger through the00:02:04
thumb as if someone is pulling you from the00:02:07
right and left through the index00:02:09
middle Nameless and you feel the00:02:13
strings seem to play and stretch00:02:16
in your hands go back, stretch through the00:02:19
4th middle00:02:21
index thumb, stretch00:02:25
Imagine that through each finger,00:02:27
as if rays of Light are growing, this is an image00:02:31
that lengthens your arms, connects00:02:33
one hand to the other at some point,00:02:35
hug yourself, bend over,00:02:37
round your back, the area of the00:02:39
shoulder blades and breathe there, look down,00:02:45
inhale, fill the space between the00:02:47
shoulder blades00:02:48
[music]00:02:50
exhale and inhale once more00:02:56
with an exhalation, gently straighten up and choose00:03:00
which supporting hand let it be the left one and00:03:02
around it we wrap the right palm into00:03:05
the palm and with the elbows We seem to be trying to00:03:07
break this knot, here you and I00:03:10
begin to gently move our elbows at the beginning00:03:12
draw a circle00:03:13
calmly relaxed breathing soft00:03:16
look and then gradually increase the00:03:19
amplitude by adding movement of the00:03:22
chest, neck as a natural bridge00:03:24
between the movable soft chest with00:03:26
the head00:03:27
if here we have movement if00:03:30
we have light tension-free00:03:33
arms the same will also not turn on00:03:35
Change the movement and Make circles with your hands00:03:38
in the other direction several times and00:03:40
then increase the amplitude gently while00:03:43
bending your knees and straightening your chest, then00:03:46
rounding your back and don’t throw your neck,00:03:49
just bridge00:03:52
inhale and exhale and inhale and exhale gently00:03:58
Open your arms and move them again like00:04:00
wings, just like now00:04:03
move your head side to side and00:04:05
observe if after one00:04:07
exercise there is more Freedom, I definitely00:04:10
feel it, stretch your arms again,00:04:12
stretch through all your fingers, feel a00:04:14
single mono hand, hand, hand and gently00:04:20
hug yourself in the opposite hand. The one00:04:23
that was before in front or on top is00:04:26
now in the00:04:27
opposite position,00:04:30
round, breathe, move00:04:32
hug yourself confess love to yourself00:04:35
your body feel the soft skin under00:04:38
your hands and this time the right hand00:04:41
will be supporting and the left will wrap around it you can00:04:45
compare before this there was a more familiar00:04:47
movement00:04:48
stay here take a breath into the00:04:51
space between the shoulder blades00:04:54
many people who are used to it and believe that00:04:56
Posture this is such a contraction of the shoulders,00:04:59
chest forward, there is a lot of tension in00:05:01
this area, get rid of it00:05:04
with me and begin to make small00:05:06
circles, at first you can just use your elbows and00:05:09
then increase this movement, take a00:05:11
calm breath in00:05:14
and out several times, and in this lesson please do not00:05:16
strain The more you will00:05:18
strain, the higher the chance that00:05:20
reflexively Change the direction that is00:05:23
reflexively and your neck will turn on00:05:26
Jaws clench your face to tense up For00:05:30
many this is a natural learned00:05:34
mechanism, let’s say so when we do00:05:36
something new and difficult or face00:05:39
difficulties water tension in the neck00:05:42
including psycho-emotional Release hands00:05:44
again, flap them like wings,00:05:47
attach your knees, dive in even00:05:49
more with your feet, as if pushing00:05:51
yourself up. How are you birds of happiness, my00:05:54
Toshki,00:05:55
Well done, and move your head from side to00:05:58
side and feel how your neck has become00:06:00
longer, how your head has become like a00:06:03
balloon, and we continue to gently fall00:06:06
down with you and let's leave00:06:09
the child here, feet together, knees00:06:12
apart, push your pelvis back, sit as00:06:15
if on your foot and stretch your00:06:17
arms forward, each of you will have your00:06:21
own amplitude, someone will want and bend their00:06:23
arms at the elbows, someone will want and stretch00:06:27
their arms along the body, choose the most comfortable00:06:29
one a pleasant position for you,00:06:32
inhale and fill your back,00:06:36
your neck, the back of your head and pelvis00:06:39
Open the rolls and take long long00:06:43
long exhales which seem to00:06:46
bring you closer to the ground on the mat inhale00:06:51
feel the expansion of your body increasing the00:06:53
volume of your abdomen expanding the lower back of the pelvis your00:06:57
arms seem to lengthen00:07:02
stretching forward and then with an exhalation,00:07:04
gently soften00:07:07
and continue to do so, and when you00:07:10
inhale, inflate your back slightly, as00:07:13
if lifting yourself on your hands,00:07:17
look down below you, and then with an exhalation,00:07:20
gently grow and inhale again00:07:23
and a small arch of the back naturally00:07:26
rounds with an inhalation,00:07:30
do one or two more times,00:07:34
merging with the breath And by the way, breathing, we00:07:38
will definitely work on it in the00:07:39
course Healthy back and neck because00:07:42
this is the basis of your well00:07:45
-being and relieving tension in the00:07:48
neck, reducing stress00:07:51
By the way, if you have external breathing, then00:07:54
most likely you have moments00:07:57
Well done and now gently left00:08:00
we put our hand between our right hand and the00:08:03
right thigh, place your head, if00:08:05
possible, to the left ear, you can take a block00:08:07
or a pillow, raise yourself and breathe here00:08:10
[music]00:08:17
expanding the right side more, the00:08:20
right side of the neck,00:08:23
ear I always remind you that if in00:08:26
some position you feel00:08:27
uncomfortable, you you can always00:08:30
move there, rise up, look for change,00:08:32
move everything normally00:08:34
[music]00:08:36
and let’s change,00:08:38
direct our right hand under the left,00:08:45
direct your spirit to where you want00:08:56
and think more about lengthening and00:08:58
stretching the left side of the body,00:09:01
left lung,00:09:05
lower back, buttocks, ear,00:09:08
half of the neck, stretch00:09:11
again and move your pelvis and00:09:15
rise up in a position on00:09:17
all fours, here you will make yourself more comfortable00:09:20
Imagine that the ceiling has dropped onto the00:09:22
back of your head, the area between the shoulder blades and onto your00:09:25
sacrum, stretch with the top of your head forward and your00:09:29
pelvis as if backwards, and here you and I00:09:32
lower only the chest down several times00:09:34
and our shoulder blades tend to00:09:37
the spine and then push the mat and the00:09:40
space between the shoulder blades will00:09:42
open slightly, we seem to be sagging in00:09:45
our shoulders and push off, elbows are00:09:48
slightly soft, look to the sides to the right00:09:50
and left, the pelvis is open and the neck is long,00:09:54
free, and the look is soft00:09:57
and inhale and exhale one more time,00:10:00
push off, inhale and00:10:03
exhale, push and remember this00:10:06
movement Because now we00:10:07
will do marjariosana and here you00:10:10
round your entire back, direct the pubic bone00:10:14
to the chin and push it as if00:10:17
the rug was down and away from you with your hands and00:10:20
then with your hands we pull the rug up for you and00:10:23
go into a smile along the front of your body,00:10:26
here many of you throw it excessively00:10:28
there is no neck, imagine that there are soft00:10:31
volumes of space here and you00:10:32
open your throat more and again,00:10:35
exciting the pubic bone, we direct it to00:10:38
our forehead, this is very important, open00:10:40
each part of the spine and then gently00:10:43
tighten the mat for yourself, lengthen how do you like00:10:47
such a conscious cat to marjar on00:10:50
breathe here, inhale your back00:10:54
Open up it’s like a sail and with an exhalation,00:10:58
soften and Smile from the pubic00:11:01
bone to the chin and once again00:11:06
inhale at the top into the back into the arch and with an exhalation we00:11:12
gently lengthen we will remain in a neutral00:11:14
position place your hands wider You00:11:16
can place your palms like this00:11:17
at a slightly 45 degree angle00:11:20
Open move your pelvis Smile and00:11:24
continue You are lumpy, as I often say, and00:11:26
here we begin to sag and00:11:29
push off, sag in the shoulder blades and push00:11:32
off, transferring the weight of one palm00:11:35
to another and at the same time adding00:11:37
movement to all the spines00:11:41
pleasantly Change direction, sag00:11:45
in the shoulders, bring the news to one or the other00:11:47
palm and we push this and that with the00:11:50
other palm to the floor and because of this we00:11:52
perfectly improve the sliding in the shoulder blades00:11:54
we move with you all the spines00:11:56
the look is soft and relaxed00:12:00
and that’s all This improves tissue nutrition,00:12:04
lubricates our tissues and accordingly00:12:06
the neck does not need to be processed because00:12:09
we have everything here the mobile is lubricated00:12:13
Well done Stop you big Well done00:12:16
and please sit in the hero's pose00:12:19
berries on your heels periodically00:12:22
from time to time you can practice00:12:25
from your toes under you and open the00:12:28
plantar fascia But for many people00:12:31
this is painful so first of all don’t00:12:33
stay here for a long time And secondly secondly,00:12:35
remember that today we are not straining00:12:37
so as not to excessively strain the reflector00:12:39
on the neck, so the most pleasant00:12:42
sensations here stretch out, start00:12:45
leaning in one direction, then00:12:48
draw a semicircle along a large diagonal and00:12:50
go the other way, remember00:12:53
our arms Wings And now we are connecting00:12:56
multi-planar movements of the spine and it is00:12:59
very pleasant everything moves, sings00:13:05
in psychosomatics, any tension in the neck00:13:09
is a lack of a flexible attitude towards life00:13:13
towards people and situations, so it is very important to00:13:17
practice flexibility in all parts of00:13:19
the spine and also practice a flexible,00:13:22
open attitude towards life to other00:13:25
points of view to different attitudes00:13:27
Well done and stay in the center, sit00:13:31
here stand out feel your head00:13:34
over your ribcage over your pelvis00:13:36
extend your arms again pull through00:13:39
each finger this time palms00:13:41
facing down into the mat and begin to rotate your00:13:44
arms in and out turn your00:13:49
thumbs down back Forward and up00:13:52
down back Forward and up and sure00:13:57
you will want to just as if slouch00:13:59
and then open up. After all, our arms are00:14:02
intertwined with our shoulders and also our collarbones are00:14:06
now turning in and00:14:08
out, and our collarbones are like keys connected to00:14:12
our sternum and accordingly00:14:14
there is a movement in the chest00:14:17
our arms Despite the fact that this00:14:19
additional Yes, the skeleton, nevertheless, they are00:14:22
very very connected with our whole body,00:14:24
so work with your hands Come to00:14:27
me for a course, we have a lot of this in our hands It00:14:29
’s just that our hands become real00:14:31
wings Well done and at some point,00:14:33
wrap your right hand like this00:14:36
inward, put it on left shoulder blade00:14:39
left hand and either on the shoulder blades or00:14:43
hook opposite hands to the00:14:46
elbows stay here breathe00:14:49
and gently lower your head down and then00:14:52
chin up shoulders away from the ears00:14:55
[music]00:14:58
gaze slightly ahead of the movement when00:15:01
we work with the eyes We also00:15:04
release the neck muscles If you constantly00:15:07
wear lenses glasses you constantly look00:15:10
at your phone or computer most of00:15:13
your day your eyes motor muscles get00:15:15
tired00:15:17
excessive spasms begin in them00:15:19
if you can say00:15:20
yes in simple language And the eyes are connected to the00:15:23
muscles of the neck that’s the connection fatigue00:15:26
discomfort pain between the shoulder blades00:15:29
free your eyes with me00:15:31
on the mat gently Open your arms again,00:15:34
move for a moment like your arms are wings and00:15:37
do literally a couple of times tilt and00:15:39
Circle forward00:15:40
tilt and Circle forward each time00:15:43
bending open your Sides each00:15:47
rib neck and then through a huge volume00:15:51
as if a big ball find this00:15:54
space and go to the other00:15:56
side stretching your ear to the ceiling Well done, the00:16:00
softness of the ATI and again stretch your arms00:16:02
several times, turn them inward00:16:04
outward and compare how it turns. With00:16:07
what ease is the blurring of the right and00:16:09
left hand, do you feel the difference00:16:11
well? And now we turn the left hand more00:16:16
and move the back of00:16:19
the palm, put it on ours the right shoulder blade00:16:23
and the second The opposite right hand is also00:16:26
wrapped And you can put it on your shoulder blades Or you00:16:29
can grab your elbows Stay00:16:31
here and this time gently move00:16:34
your head as we did at the beginning from00:16:36
side to side00:16:38
[music]00:16:39
don’t stick out the chest, it’s soft,00:16:42
relaxed, located on the pelvis the eyes are00:16:45
ahead of the movement of the eyes to the right, the00:16:47
chin, the nose, the eyes to the left, the chin, the00:16:50
nose, and a couple more times as your breathing.00:16:57
Well done,00:16:58
stay, sweep with your hands and finally00:17:02
Sit in the Turkish position with the00:17:06
easy pose indicated, I remind you that in00:17:09
yoga classes I also do Pilatas with any other00:17:11
types You can adapt the exercises00:17:13
you can sit under yourself and sit in different ways,00:17:15
up to the position on a chair or on the00:17:18
sofa, sit comfortably Find the ischial00:17:21
tuberosities, no matter how you sit and the00:17:23
natural curves of the spine Close your00:17:25
eyes, take a calm breath,00:17:28
exhale calmly If your hair was00:17:31
braided in a tight bun, for example, then00:17:35
let it go them00:17:37
and begin to gently immerse your fingers00:17:40
in the scalp and do a light massage of the00:17:44
aponeurosis of the tendon helmet00:17:47
as if we were standing under a pleasant shower00:17:51
that smells of eucalyptus or something00:17:54
pleasant and gently massage the skin of our00:17:58
scalp,00:17:59
here a lot should be movable to00:18:02
avoid sticking of adhesive00:18:05
processes that affects our00:18:08
well-being and of course our face,00:18:12
gently start stroking your face from the00:18:16
chin up to the ears, open in the nose00:18:19
up to the top of the ear00:18:23
along your chin, all upward movements you00:18:25
can always brush your hands off, relax them,00:18:29
gently massage your ears and00:18:32
self-massage classes for the face, many call This is00:18:35
face fitness, someone calls it yoga for the00:18:37
face. Always in my courses, in my00:18:40
programs, including the00:18:42
Healthy Back and Neck program, those who go through00:18:44
these programs with me have a huge00:18:46
advantage because, together with working00:18:50
on the face, we work on the whole body and00:18:52
posture and this is the main guarantee of youthful00:18:54
beauty, the radiance of your eyes and good00:18:57
tone of your face, and now stroke your neck,00:19:01
feel the softness of the skin, the tenderness of00:19:04
your fingers.00:19:06
Find on the side such a protruding00:19:09
chest muscle on the critical mastoid and gently00:19:12
walk up and down on it, now we00:19:15
will not do a detailed massage, only00:19:17
slightly behind this muscle in the front behind the00:19:20
scalene muscle rose,00:19:23
you can inhale and stroke everything up,00:19:26
exhale up00:19:28
and with an exhalation, release your hand up,00:19:30
stroke the muscles00:19:32
well and on the other side, tilt your00:19:35
head in the opposite direction,00:19:38
walk up and down with pinch00:19:40
movements, if it is very painful then00:19:43
please be gentle with yourself00:19:44
Gradually this soreness will go away,00:19:46
stroke the muscles from the side upwards while inhaling and00:19:50
exhaling, relax upwards,00:19:52
exhale upwards,00:19:55
exhale, massage the back of the neck with any00:19:58
pleasant rubbing movements.00:20:01
Find the occipital tubercles, convex on both sides,00:20:03
massage there.00:20:07
Go from the occipital tubercles to the ears and00:20:10
in the middle there will be these00:20:12
mastoid processes, too. massage00:20:14
tilt your head up and down00:20:17
many here have good tension00:20:20
good00:20:22
normal tension and the first ears have softly disappeared00:20:28
wave everything again feel the volume of00:20:31
your face and neck and when you are00:20:35
ready you and I go down through the side00:20:36
into a position of rest and00:20:40
relaxation00:20:41
take a pillow take a blanket and00:20:44
settle down stretching out your00:20:46
arms and legs as comfortably as possible,00:20:49
calmly inhale,00:20:53
calmly exhale through the side, bend your00:20:56
right leg at the knee, pull your knee towards00:21:00
you and move your knee to the left, there is no task to00:21:03
reach with your knee to the floor, its task is00:21:07
to stretch out through the top of your head through your left00:21:10
leg, extend your right arm as an00:21:12
extension of the shoulder and here carefully00:21:15
calmly cross head from00:21:17
side00:21:18
to side and side00:21:23
to side look ahead of movement00:21:27
eyes also move00:21:31
feel also the bonus soft00:21:33
stretching of the buttocks and a wonderful00:21:37
nourishing movement for the spine00:21:39
this is a horizontal plane any00:21:42
twisting rotations they are safe If you00:21:46
perform them in the amplitude of Comfort00:21:48
stretching with the whole body expanding gently00:21:52
come back figure out your legs Compare the right00:21:55
left side How do you feel00:21:58
the neck on the right and left inhale and00:22:03
exhale through the side bend the leg at the00:22:05
knee Bring the knee to the chest and gently00:22:08
grab it with your right hand point to the right stretch inhale into the00:22:14
back into the buttock00:22:18
the left arm is long as an extension of the shoulder00:22:21
laid aside and gently behind your gaze,00:22:24
roll your head from side to00:22:28
side this movement relaxes00:22:31
softens you do it under the weight of the bones of00:22:37
your head bones of the skull feel the00:22:39
inertia Remove any tension00:22:43
trust gravity and Let these forces00:22:48
rotate your head like a bowling ball00:22:51
[music]00:22:54
Stop in the center pull your leg towards00:22:56
bend your leg across your side, stretch it out,00:23:00
spread your arms to your legs, take a00:23:03
filling breath in your body00:23:06
[music]00:23:09
and exhale long00:23:13
[music]00:23:17
feel your spine00:23:19
[music]00:23:21
lightness of your hands00:23:23
freedom of a00:23:26
soft neck00:23:30
relaxed calm state00:23:37
show thanks to your living00:23:41
pulsating body00:23:44
[music]00:23:46
and even thank your body for00:23:49
signals of discomfort,00:23:51
possible pain that she gives you,00:23:56
yes, yes, sometimes pain, discomfort, this is the00:23:59
Signaling system of our body and it00:24:03
thus00:24:05
talks to us through these sensations, it says I00:24:08
need movement, I need to relieve her00:24:11
tension, I want more Freedom, I want00:24:14
you breathed or breathed into different00:24:18
parts of my body gave me attention and00:24:22
then I will respond to you with my health00:24:24
lightness and good well-being00:24:27
[music]00:24:32
Promise yourself to listen to your body love00:24:35
it stroke it pay attention00:24:39
to do a variety of things regularly With00:24:42
love and care00:24:44
[music]00:24:47
and so that it’s right and as00:24:50
efficiently as possible I will help you with this00:24:58
Smile, stretch and you can00:25:01
continue to lie down and rest, or00:25:04
carefully roll onto your side, stand up and00:25:07
do the initial exercises When you00:25:09
remember00:25:10
flying like birds and also moving your head from00:25:14
side to side and I am sure that you00:25:17
will feel greater freedom and lightness00:25:19
take care of yourself for your health You are00:25:23
great Well done, be sure to praise00:25:25
yourself for finding time for yourself and00:25:27
your body and also write your00:25:29
impressions in the comments what I gave00:25:32
here in the classes is just00:25:34
the tip of the icicle of the iceberg of all those00:25:37
exercises of the methods that I own and00:25:40
which I share on on your course, a healthy00:25:42
neck and back if you are bothered by00:25:45
discomfort constant clamps God forbid00:25:47
pain in the neck and back you have00:25:50
significant asymmetry misalignment for example00:25:52
in the shoulders or pelvis you suffer from an00:25:55
unpleasant hump And you want to visually00:25:57
get rid of it which is called the00:25:58
withers or widow’s hump If you00:26:01
want to have an active young beautiful00:26:04
and well-developed body, then this program is00:26:06
for you four weeks with gorgeous00:26:08
master classes with various techniques of00:26:10
different styles, my presence of course,00:26:13
energy Yes through the screen and also two,00:26:18
four and six months of access Choose a00:26:21
format convenient for you and take care of00:26:23
your health spine00:26:25
today because as Joseph00:26:27
Pilates said, we are young while our00:26:29
spine is young, I hug you and00:26:31
See you soon on the fitness channelDescription:
https://vvprofitness.by/vvproback Если тебе понравился этот урок, то приглашаю тебя на мой курс «Здоровая спина и шея». На курсе мы КОМПЛЕКСНО укрепляем тело от макушки до пят, и работаем не только со спиной и осанкой, но и со всем телом 🌿 В результате курса ты избавишься от зажимов в теле, “холки” и сутулости, научишься двигаться без боли, уменьшишь сколиоз и гиперлордоз, сделаешь осанку ровной, а тело легким и здоровым 🌸 В этом курсе тебя ждут яркие 30-минутные занятия моих самых любимых стилей (пилатес, йога, йогалатес, МФР, 3D занятия, соматика и многие другие), полезные мастер-классы и лекции, а также 4 мягких и бережных занятия для лица. Ознакомиться с подробной программой курса, расписанием и тарифами ты можешь на моем сайте - https://vvprofitness.by/vvproback Мой костюм от https://mirey.su/ Используй промокод VVPROFITNESS и получи 20% скидку на одежду Mirey! _________________________________________ 👉🏻Все курсы https://vvprofitness.by/ 👉🏻Стать спонсором канала https://www.youtube.com/c/VVPROFITNESS/join 👉🏻Альтернативный способ поддержать канал тут - https://yoomoney.ru/to/4100111817806005 🌺🌺🌺🌺🌺🌺🌺🌺🌺🌺 Мои социальные сети: Ютуб https://www.youtube.com/@VVPROFITNESS/featured Телеграм https://t.me/vvprofitness Инстаграм https://www.facebook.com/unsupportedbrowser Сайт https://vvprofitness.by/ До встречи на коврике!❤️ _________________________________________ Помните, что тренировки дома - это, в первую очередь, Ваша персональная ответственность. Поэтому, если у Вас есть какие-либо проблемы со здоровьем и Вы сомневаетесь в выполнении упражнений, не поленитесь обратиться к хорошему специалисту. Ответить на вопросы типа "подходит ли комплекс при расслоении сетчатки" или "можно ли мне эту йогу при остеопорозе" я не смогу. Я называю упражнения, асаны в йоге, предлагаю варианты облегчения или усложнения, обозначаю общие противопоказания по возможности. Ваша задача: обратиться к специалисту по Вашей проблеме или тщательно изучить противопоказания при Вашем состоянии из грамотных источников в Интернете (в случае, если специалист Вам недоступен) Также, (даже если Вы здоровый человек без каких-либо явных проблем), помните, что Вы всегда должны адаптировать практику под себя. Использовать модификации, отдыхать по мере необходимости, при ощущении боли прекратить выполнение упражнений. Занимайтесь грамотно и... полный фитнес-вперед!
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