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Russian
00:00:02
Metelskaya and I’m glad to see you on my00:00:05
channel today we will walk with you 5 thousand00:00:08
steps at home this walking for weight loss is00:00:11
suitable for absolutely everyone people of any00:00:14
age and body type can walk00:00:17
with me be sure to00:00:19
like this video and write in00:00:22
the comments did you like this00:00:24
training and of course don’t forget00:00:26
to subscribe to my channel if you have00:00:29
n’t already and of course turn on00:00:31
notifications so as not to miss new00:00:34
useful videos and now let’s start00:00:37
our training and00:00:39
start our training right away with a march00:00:43
today we will be with you a lot, a lot00:00:45
walk00:00:47
great you can walk at your own pace you can00:00:51
join me00:00:54
the main thing is that you feel comfortable the00:00:58
step is00:01:00
great the most important thing today is that00:01:03
you have fun and of course00:01:05
smile throughout the training00:01:09
fathers before00:01:13
we will have exercises with you and then00:01:16
march again00:01:18
[music]00:01:20
1 step00:01:21
the exercise is not difficult, I'm sure you can00:01:24
handle them00:01:27
[music]00:01:34
archilochus00:01:40
[music]00:01:44
shares at any moment you can00:01:46
stop to drink water and get00:01:50
back into training00:01:52
walk with00:01:54
glasses, preferably until you don't00:01:57
slip and accidentally get injured,00:01:59
it will be much safer00:02:04
super let's go- Let's go, let's go through the00:02:11
first exercise, it's easier for you and me, it00:02:14
will be a little more difficult,00:02:21
translate it,00:02:22
I choose not legs at three points forward,00:02:25
quarrel backwards.00:02:29
keep your body straight00:02:32
until you00:02:35
can dance straight up and it’s also much more00:02:38
fun and00:02:40
stepping00:02:42
[music]00:02:44
classes00:02:45
[music]00:02:48
the coolest thing is that00:02:50
there are absolutely no00:02:52
restrictions on such step training, people at any age or00:02:55
kill yourself train with me and00:02:58
[music]00:03:00
if you like this workout then00:03:02
on my youtube channel you can find a00:03:04
few more similar step jumps for00:03:08
beginners00:03:10
let's go further than the hook to the side00:03:14
look it's important here the shoulders didn't happen00:03:16
let them down and stretch to the side00:03:20
let's exhale with effort00:03:28
great00:03:32
umbro baseball cap00:03:34
we00:03:36
need00:03:40
again boy00:03:47
join your friends00:03:50
friends00:03:51
relatives everyone in the training -it’s00:03:54
much more fun for everyone to walk together,00:03:58
yes, yes, let’s go00:04:08
change00:04:09
[music]00:04:11
touched the back of the heel00:04:14
[music]00:04:19
because the00:04:27
abdominal muscles are excellent, strong00:04:29
shoulders are lowered, the00:04:30
carps are even, don’t give in yet00:04:37
[music] it’s00:04:40
already getting00:04:42
warmer, the ladies00:04:45
in the middle of the training session, in general,00:04:48
we’ll warm up well with you00:04:50
then we’ll here the tempo is approximately the same00:04:55
throughout the entire workout00:05:09
[music]00:05:12
exhale and .00:05:15
in front,00:05:23
come on,00:05:25
if suddenly it’s difficult with your hands, then00:05:28
many people can do the00:05:30
work, please, make it easier for yourself,00:05:32
also don’t worry if at first00:05:35
you can’t complete the whole00:05:38
workout, it’s normal, it’s better to00:05:40
gradually increase the load00:05:45
[music]00:05:47
and even for those people00:05:51
[music]00:05:54
this is daddy's00:05:56
incity00:05:59
[music]00:06:01
bentley00:06:03
install me with impunity00:06:09
[music]00:06:13
and she touches merge hands hold high00:06:18
[music]00:06:21
yes, here we are in such a workout, we not00:06:23
only burn calories to the extra legs,00:06:25
we replay our cardiovascular00:06:27
system, we accelerate metabolic processes in the00:06:31
body and Of course we get a00:06:34
tablet with strong emotions from the workout00:06:38
[music]00:06:45
the main thing is not to be lazy to exercise regularly,00:06:48
get active and everything will be great00:06:53
if you want something more00:06:56
intense, you can also watch on00:06:59
my YouTube channel workouts for the whole00:07:01
body,00:07:02
more strength, you00:07:05
can also start the morning with me00:07:08
morning exercises,00:07:10
let’s do a little in my opinion, our windows,00:07:20
and00:07:22
since we’re talking about training, I’ll immediately00:07:24
say that I also conduct free00:07:27
training sessions00:07:28
online on Instagram,00:07:32
subscribe to my channel, because you00:07:35
love direct live communication on the air, you’ll00:07:38
like the00:07:40
change00:07:43
[music]00:07:48
super, let’s go, let’s00:07:51
not forget to breathe don’t hold your00:07:53
breath00:07:54
[music]00:08:00
and also00:08:02
[music]00:08:08
vinyl00:08:11
twice in front of you and twice on top so that00:08:20
yes here you see not only the muscles of the legs00:08:22
are working but also the arms are connected or but they did00:08:32
n’t forget a little about the smile00:08:34
yes be sure to show me your00:08:36
fingers from the teeth00:08:38
[music]00:08:39
super another step step00:08:43
[music]00:08:44
he00:08:47
[music]00:08:48
Russia thought she endlessly00:08:52
this pelagea00:08:57
and00:09:00
into the garden and00:09:03
he the most important thing for a person is00:09:07
movement movement life to the00:09:10
knees and Elena Stepanova and feet00:09:18
if it’s difficult hands behind your head leave them00:09:21
here so you can also00:09:26
score put straight raise your leg up00:09:30
exhale exhale00:09:33
[music]00:09:35
but00:09:37
super00:09:40
change00:09:41
[music]00:09:48
for00:09:58
[music]00:10:07
[music]00:10:11
immediately in front of the chest00:10:20
close up00:10:22
[music]00:10:23
yes, they often ask me if00:10:26
it’s possible to lose weight with your workouts,00:10:29
of course you can, but don’t forget that The basis of00:10:33
losing weight is a00:10:36
balanced diet without overeating,00:10:39
exercise only helps us burn00:10:41
extra calories, keep the body in good shape,00:10:49
and00:10:50
sleep is also important, it is very important00:10:54
to get enough sleep to00:10:57
stop the strength00:11:00
and well-being. good,00:11:04
but you and I continue to walk, don’t00:11:06
get discouraged, we’re doing00:11:10
great,00:11:12
we’re stepping forward and back, our00:11:15
hands also work at will,00:11:19
where is the cult00:11:25
3g,00:11:28
yes, good,00:11:31
good, and here’s00:11:35
premacy, why were00:11:38
n’t you too lazy to00:11:40
turn on the video and understand that00:11:44
at least you can thank yourself for this00:11:49
[music]00:11:56
[music]00:11:58
let's go, let's go00:12:00
[music]00:12:05
search [music]00:12:10
and Pavlovian00:12:13
rotation of the arms00:12:16
is active00:12:21
[music]00:12:23
you can add up and down00:12:25
[music]00:12:26
you don't have dance moves, we'll00:12:28
get00:12:30
a circle, but00:12:32
how is the coordination here, too, before00:12:38
the hands work, make one legs white the other00:12:42
[ music]00:12:50
well, well, it’s already getting much00:12:53
warmer,00:12:55
the blood has started running, the00:12:57
body is00:13:00
staying, let’s go,00:13:03
then the exercise will go in the reverse00:13:06
order;00:13:08
in the middle of the workout,00:13:12
we still only take a step00:13:18
.00:13:20
all the00:13:23
armor the body is smooth Igor00:13:26
[music]00:13:32
[music]00:13:46
[music]00:13:50
and I will find00:13:51
[music]00:14:05
[music]00:14:11
books00:14:12
a person00:14:15
just needs to sit down00:14:16
[music]00:14:20
100:14:30
if it’s difficult to replace with simple steps don’t00:14:34
[music]00:14:35
without sitting down00:14:36
[music]00:14:40
this is the00:14:43
soul00:14:48
I want00:15:00
let's go, let's go, we're not in the mood yet,00:15:04
and a little more and it will be half of00:15:07
the training session00:15:09
4, it's overwhelming and we have00:15:12
[music]00:15:16
hands in front of the chest,00:15:24
support knee a little, keep your00:15:31
ears bent00:15:35
[music]00:15:52
when they write to me in the comments that they are not00:15:55
just walking with me yet they have time to00:15:58
watch the TV series 1 before,00:16:02
spend their time usefully,00:16:05
you’re a good one, by the way, the idea of hands behind00:16:08
the head is not so important00:16:12
here, it’s not so important, but to raise the leg00:16:16
higher, exhale, exhale,00:16:21
all00:16:30
intense training until a little bit,00:16:33
you have to try to force yourself a little bit00:16:36
[music ]00:16:38
and next time pull it even harder,00:16:40
even a little more resilient, you will be00:16:43
proud of yourself00:16:52
[music]00:17:09
this is to rise00:17:13
[music]00:17:15
put your legs wide in a large circle with your arms00:17:21
[music]00:17:26
well done tass, take your knees back and00:17:29
step forward with supports on the entire foot00:17:34
of the view00:17:35
[music]00:17:48
2 everyone is good yes the legs have already felt the00:17:51
arms,00:17:53
everything will be in good shape00:18:01
[music]00:18:18
we have three steps00:18:21
forward00:18:22
faq00:18:24
a sprig of knowledge of00:18:28
garlic00:18:29
[music]00:18:31
pay attention with which leg you00:18:32
start with which hip you raise because00:18:35
then we will change the00:18:39
march-march00:18:45
now you will have the same movement00:18:47
only with other leg, be careful00:18:54
10000:18:57
[music]00:19:01
let00:19:03
us00:19:05
[music]00:19:08
ready to go and00:19:15
hey00:19:16
[applause]00:19:21
here we are also trying to better raise our00:19:23
thighs, exhale00:19:35
[music]00:19:37
and00:19:39
so00:19:40
[music]00:19:50
well, can I congratulate you,00:19:54
half of the training will be00:19:59
left to you and me and the same amount and00:20:01
now after this exercise all the00:20:05
movements will go in the opposite direction of mine00:20:08
let's repeat let's go00:20:14
back00:20:17
look a little diagonally we put the00:20:20
foot00:20:21
remains in place00:20:24
you yes00:20:26
enough for the back00:20:31
let's00:20:35
[music]00:20:38
great00:20:39
phew let's walk now you can drink some00:20:43
water00:20:44
check your sneakers pull up your pants00:20:48
some more once he smiled at himself and the00:20:52
second circle everything is the same00:20:56
only in the reverse order we can handle it00:20:59
of course we can handle it what are you00:21:03
I have no doubt everything will work out00:21:07
ready let's go all the same down00:21:11
to the top inhale exhale arms wide here in the00:21:17
center00:21:20
move your pelvis back probably class00:21:24
diagonal00:21:31
there can be accelerated00:21:39
super00:21:45
[music]00:21:52
without00:21:55
[music]00:21:56
where are we for these people00:21:58
great00:22:04
masyuk00:22:06
[music]00:22:12
I’m sure that today your00:22:15
activity norm will be met, I’m sure00:22:23
you remember the blow00:22:26
that scientists recommend that we take 10,000 steps a00:22:29
day to stay healthy and00:22:31
active, we must listen to them,00:22:37
well even 5000 is already great;00:22:44
you can gradually increase your activity;00:22:59
I know that people from00:23:01
all cities from all countries train with me; it’s00:23:06
very nice when you write00:23:07
a comment and indicate your age and00:23:11
country;00:23:13
but I also want to say that it doesn’t matter what00:23:17
time in the morning or evening or afternoon you00:23:20
are doing a workout, the main thing is that you00:23:22
are comfortable at00:23:23
any time convenient for you00:23:36
faq [music]00:23:39
further00:23:44
[music]00:23:45
we walk and walk00:23:49
by the way, another part of the question is when to eat00:23:52
during the trainer before training for00:23:54
preferably an hour and a half at least so that00:23:57
the food has time to be partially digested so that00:24:00
I can it’s hard then your mimansa on an00:24:02
empty stomach experience is not recommended, you00:24:04
just won’t have the energy for00:24:07
training and it won’t be as00:24:10
effective as it could be,00:24:13
again, everything is individual,00:24:15
please do as you feel comfortable [00:24:18
music]00:24:22
on the table with us,00:24:24
wait00:24:26
[music]00:24:34
[music ]00:24:55
[music]00:25:07
let's go, let's go, let's go00:25:15
[music]00:25:18
if it's hard to do twisting, just00:25:21
leave your knee up exhale, exhale00:25:28
[music]00:25:35
[music]00:25:42
everything is noticed on your face, don't continue00:25:52
[music]00:25:56
I will also be very, very pleased if00:25:58
you share this workout with your00:26:02
friends00:26:03
tell me and not on other social networks00:26:06
[music]00:26:13
when even more people can become a00:26:15
little healthier a00:26:17
little happier is this misfortune00:26:20
[music]00:26:29
[applause] [music]00:26:36
[music]00:26:45
[applause] the00:26:47
main thing is not to let go flans00:26:51
can I, if I want to dance,00:26:55
let me freely to00:26:58
emotions and feelings00:27:00
[music]00:27:03
let's00:27:05
[music]00:27:09
change00:27:16
[music]00:27:17
kumho00:27:18
[music]00:27:20
stairs00:27:24
[music]00:27:26
we force our muscles00:27:29
to work a little too because strong muscles are00:27:31
our frame before00:27:34
it is also healthy joints00:27:42
and, in principle, all of our health,00:27:44
consider that with With age, unfortunately,00:27:47
muscle mass can decrease, so00:27:50
even for older people it is important to perform00:27:53
strength training00:27:55
to keep your body in good shape and00:27:58
move, of course move00:28:01
[applause]00:28:08
[music]00:28:10
when you are always multiplying your joints,00:28:13
too, move accordingly until a00:28:16
small lubrication occurs, they are00:28:19
written off with semiramide liquid with00:28:23
us less ballad then began to give a00:28:27
good prevention of all kinds of arthrosis00:28:29
the answer is simple 200:28:35
[music]00:28:43
bow00:28:44
[music]00:28:49
all we have left is a little bit00:28:53
we can handle it we can handle it since you are here it means00:28:56
you can reach the end00:28:59
[music]00:29:10
great00:29:18
you can only in the centers you can go up down00:29:27
everything is active active twist our arms00:29:37
[music]00:29:49
11 eat00:29:52
we walk we walk00:30:01
be sure to by the way ventilate the room00:30:03
before starting the workout or if it’s a00:30:06
warm time of year let the window be00:30:08
open so that you have fresh air it’s00:30:12
important that during training we00:30:15
consume a lot of oxygen we00:30:18
immediately supply patches00:30:21
from the lungs through the blood through all00:30:26
our organs and all the tissues of the body00:30:28
receive oxygen and all sorts of nutrients00:30:35
[music]00:30:48
well, well, let’s not give up, let’s walk00:31:05
[music]00:31:08
but they change exercises00:31:12
if the distance allows, you can00:31:15
take good wide steps00:31:29
[music]00:31:35
[music]00:31:53
by the way, if suddenly you think the00:31:55
workout is easy00:31:57
next time you can repeat it00:31:59
using running instead of marching, also a good00:32:03
practice I know what some people do there00:32:06
in order to increase the intensity of the00:32:08
entire00:32:10
knee workout, etc.00:32:13
if you wish, we can not do00:32:15
twisting, but only touch,00:32:18
choose your comfortable option00:32:25
[music]00:32:34
main00:32:36
[music]00:32:41
especially00:32:53
personally, I’m00:32:59
breathing deeply here,00:33:10
well,00:33:11
two in front of the saint, we nail it on top, you00:33:16
can add hla.00:33:33
main goal00:33:35
[music]00:33:45
[music]00:33:49
gray00:33:51
zara00:33:57
[music]00:34:02
Oksana00:34:06
[music]00:34:07
so far we have prepared rags, in my opinion,00:34:10
for pieces on00:34:14
why not yes everything should be fun00:34:18
movements00:34:20
we do the cleaning00:34:22
by dancing00:34:25
it won’t be dancing and now00:34:29
activity has already gained daily00:34:36
many who sedation for him the benefit of daily00:34:39
activity is00:34:40
much more important came in than just training,00:34:45
try to remove as much as possible,00:34:48
walk more on foot, walk to the store00:34:52
further from home00:34:55
if on public transport stairs,00:34:57
go a couple of stops earlier, walk00:35:00
home,00:35:02
too, will be on the field for00:35:05
[music]00:35:10
Russian00:35:12
touching shoulders,00:35:28
trying to contain at the top00:35:31
I’m showing my biceps00:35:35
banknotes let’s go let’s go a little bit a little bit just a little bit00:35:39
remains don’t give up a00:35:44
few exercises00:36:01
[music]00:36:05
step step step00:36:07
let’s go00:36:28
super well done00:36:31
[music]00:36:39
heresy [00:36:57
music] you00:37:01
need a little bit there’s probably a little00:37:03
fatigue00:37:04
don’t think about it just think00:37:07
about the fact that you’re all00:37:11
you can control everything00:37:13
and00:37:16
all this is00:37:18
not sour00:37:21
you are in layers00:37:22
we00:37:25
all00:37:30
still have00:37:32
[music]00:37:47
[music]00:37:48
and00:37:50
cassini00:37:51
3 theme00:37:56
let's not be00:37:58
sad despondent smile and walk and00:38:02
walk00:38:05
[music]00:38:07
boys00:38:10
stretch to the side00:38:21
and00:38:22
[music]00:38:23
be sure write in the comments how00:38:26
you like this workout,00:38:28
did everything work out, will you do it00:38:32
again00:38:37
birds00:38:39
[music]00:38:41
cinema00:38:42
[music] you00:38:44
and I are already approaching the finish00:38:47
line00:38:51
[music]00:38:56
the kitchen is00:38:58
great00:39:01
[music] a00:39:03
little bit just a little bit remains00:39:05
[music]00:39:13
delain . take with00:39:23
strain your abdominal muscles so as not to fall00:39:29
[music]00:39:38
because00:39:40
the scale and the00:39:42
last exercise is00:39:44
our training00:39:47
and we’ll walk a little more, we’ll walk a little more00:39:52
by the way, we have an honest 5 thousand steps, one hundred00:39:57
percent you completed exactly 5000 no00:40:01
less00:40:02
[music]00:40:13
in Russia you found00:40:16
[music]00:40:33
stand00:40:34
[music]00:40:38
there’s00:40:40
great sandpaper,00:40:43
we’re still going to reach the volume a little bit00:40:47
so that for sure00:40:51
you’re great fellows and I00:40:53
congratulate you on finishing the training,00:40:58
everything was super00:41:00
thank you for the company00:41:05
[music]00:41:07
and we’re also giving you a little bit, you00:41:13
know already more than less before00:41:17
we follow this principle, we also literally00:41:25
walk with our feet00:41:27
to be proud of ourselves and look at00:41:31
you to think how well done I did everything from00:41:34
start to finish00:41:49
he00:41:51
[music]00:42:03
really00:42:05
great00:42:07
[music]00:42:09
back deep breath00:42:12
exhale one more time for00:42:15
yourself and loud loud loud00:42:18
applause because that’s it our00:42:20
training is over but I'm not saying goodbye to you,00:42:23
see you in new videos bye byeDescription:
Сегодня у нас с вами очередная тренировка 5000 шагов дома. Такая ходьба для похудения дома подходит абсолютно всем людям, но особенно актуальна будет для людей с лишним весом. Надеюсь, что вам понравится! У меня есть несколько подобных тренировок, можете делать их по очереди. 💃 Мой онлайн фитнес проект по похудению БЕЗ подсчета калорий — https://4yourfit.by/kurs/ 👍 Мои социальные сети + Телеграм-каналы с БЕСПЛАТНЫМИ рецептами и тренировками — https://4yourfit.by/contacts/ ✅ Обязательно подпишитесь на все мои аккаунты, чтобы не потерять!❤️ Тайминг: 00:00 приветствие 00:39 начало тренировки 08:57 1000 шагов 17:15 2000 шагов 25:33 3000 шагов 33:51 4000 шагов 42:09 5000 шагов 42:12 окончание ——————— «Кардио тренировки» 10000 Шагов НЕ выходя из Дома | Ходьба c Лесли на Русском языке | Сжигаем 500 калорий БЕЗ прыжков: https://www.youtube.com/watch?v=H6iHamGsr44 10000 Шагов Дома | Ходьба c Лесли Сансон на Русском языке | Кардио тренировка для Похудения https://www.youtube.com/watch?v=V4pt-vcviIY 5000 Шагов НЕ выходя из Дома за 30 минут | Ходьба для Похудения БЕЗ прыжков: https://www.youtube.com/watch?v=uXA3e614xM4 5000 Шагов ДОМА | Аэробика для Похудения | Ходьба для ПОХУДЕНИЯ дома | Ходьба с Лесли https://www.youtube.com/watch?v=6cYfsID0vgc ——————— «Утренние зарядки» Легкая Утренняя ЗАРЯДКА в Домашних условиях за 10 минут: https://www.youtube.com/watch?v=YzuE-jJwzf4 Легкая ЗАРЯДКА для всего Тела за 10 минут: https://www.youtube.com/watch?v=Kbr2JY0CPEc Легкая Утренняя ЗАРЯДКА за 15 минут: https://www.youtube.com/watch?v=JUeRSHQ0fBU Легкая ЗАРЯДКА для всего Тела за 20 минут: https://www.youtube.com/watch?v=1oIvjt1M938 Легкая ЗАРЯДКА для Здоровья за 25 минут: https://www.youtube.com/watch?v=xdSYc5Oxtc0 Универсальная утренняя зарядка с Татьяной Метельской: https://www.youtube.com/watch?v=ZgXPQbmZUfc ——————— «Эффективные короткие тренировки на 5 минут» Плоский живот за 5 минут: https://www.youtube.com/watch?v=nGzhRiiJxWc Пресс за 5 минут: https://www.youtube.com/watch?v=r0LopWz3FWo Ягодицы за 5 минут: https://www.youtube.com/watch?v=sZZggcLisM4 Расслабление позвоночника за 5 минут: https://www.youtube.com/watch?v=YW7eEbq99sg ——————— «Бесплатный авторский видеокурс тренировок для мам от Татьяны Метельской» Тренировка #1 (базовые упражнения): https://www.youtube.com/watch?v=0uOdDMDRDnI Тренировка #2 (стройные ноги и упругие ягодицы): https://www.youtube.com/watch?v=4ef8iqJ2gs8 Тренировка #7 (развиваем выносливость): https://www.youtube.com/watch?v=rVOKAwmrSmE ———————
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