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гимнастика

21

00:00:01

morning workout, you’ll definitely

00:00:04

please yourself with something very pleasant or

00:00:07

cool, today

00:00:09

Olive with a delicious breakfast is better than both,

00:00:12

well, let’s start with our body, stand up

00:00:15

on the mat, stretch straight down

00:00:17

a little with a round back so that it’s

00:00:19

a little you know, how relaxed

00:00:21

it was, so you let your legs understand that you

00:00:23

have woken up and begin to work with the entire

00:00:26

back of your legs, we rise well,

00:00:28

now we work with the back, hands under

00:00:31

the buttocks and bend back a little,

00:00:33

just a little to make it clear the place,

00:00:36

she woke up well and now we round

00:00:39

the back, rounded and opened rounded

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and opened one more time rounded

00:00:47

and opened starting our morning work

00:00:51

today we will be with you jumping

00:00:53

alternately with lunges and stretching

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let's start doing small jumps

00:00:58

our task is to do 50 times and one two three

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4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20

00:01:10

one two three 4 5 6 7 8 9 30 one two three 4 5 6

00:01:17

7 8 9 40 more 1 2 5 6 7 8 9

00:01:23

50 I think remember that with us you

00:01:25

jumping works very well on the lymph

00:01:27

now with the left leg we step back to the right

00:01:30

and forward we lunge

00:01:32

and in the lunge we sit in such a way that

00:01:36

we work into this thigh with the knee

00:01:38

above the heel no further and the back knee is

00:01:42

straight we pull the thigh we will increase the work

00:01:46

on the muscles we are in this position

00:01:48

eight seven six five four three two

00:01:52

one we rise up bend down

00:01:57

with a round back well and do the

00:02:03

same lunge on the left leg left back at the

00:02:06

right leg knee above the heel back

00:02:10

knee straight and lunge down

00:02:13

eight seven six five four three two

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one and rise up bend down with a

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round back work stretching to

00:02:27

relax the back and go up

00:02:31

well do a backbend breathe once two

00:02:37

three 4 5 6 7 8 and stay standing

00:02:45

now I’ll give you very difficult tasks in the morning

00:02:48

so it’s completely impossible and we have to

00:02:50

take the

00:02:51

foot with the big toe with two fingers and

00:02:55

try to stretch it out side, you can

00:02:58

hold on to something, you ca

00:03:00

n’t hold on to anything, just wait, take the

00:03:04

morning energy in this position, lower your

00:03:07

leg to the other side, take your leg well, take your

00:03:11

big toe, take it with two fingers,

00:03:14

stretch it to the side and and

00:03:16

either hold on to something or hold on to nothing

00:03:19

don't hold on, stand eight seven six five

00:03:22

four three two one lower your leg and

00:03:26

go for the second approach jumps and one two

00:03:30

three 4 5 six 7 8 1 2 4 5 6 8 times

00:03:38

320 more 4 5 6 7 8 9 10 1 2 4 5 6 7 8 9

00:03:47

40 and one two three 4 5 6 7 8 9 50 and

00:03:54

lunge to the side, put the right leg on the

00:03:58

edge of the mat and lunge at it, the foot does not look

00:04:01

forward, but slightly diagonally, lunge

00:04:05

knee straight, sit eight seven six

00:04:08

five four three two one

00:04:12

let's go up now I'll adjust my

00:04:15

wire and do the same with the left

00:04:18

leg to the side stop to the side we've gone and

00:04:22

sit

00:04:23

87 low-low six five four three two

00:04:28

one let's go up well now take the

00:04:33

big toe with two fingers and

00:04:38

lift the leg up

00:04:42

take take take, take, take, take, and

00:04:44

straighten the supporting leg, it can be

00:04:47

bent, straighten it, and raise it a little

00:04:50

higher, stand, stand, stand, I have sand here, it’s

00:04:53

a little uncomfortable to stand, but you’re standing,

00:04:55

you can hold on to something eight seven

00:04:58

six five four three two one, we changed

00:05:04

the leg, now we take the thumb left

00:05:06

foot with two toes, but for you see how the

00:05:10

sand is disappearing under me, so I need to

00:05:12

find a place for myself in this life, first we

00:05:15

first bent the support leg, straightened the

00:05:17

working leg,

00:05:18

and then straightened the support leg and we stand

00:05:21

eight seven six five four three two

00:05:26

one great, we won this with you It

00:05:29

seems to me that the puff is the most difficult and

00:05:31

now we will do the third side with you in the

00:05:33

third part of the approach this is jumping an hour I

00:05:36

will kill a mosquito that is less fast and let's go one

00:05:39

two three 4 5 six 7 8 1 2 4 5 6 8 three more four

00:05:47

five six seven eight

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more 46 and

00:05:54

30 again 2 4 5 6 8 40 and one two three 4

00:06:02

5 6 7 8 9

00:06:05

50 perfectly bent down stretched a little

00:06:08

miss take a deep breath

00:06:12

exhale pressed ourselves to our feet and combined our

00:06:16

lunges in the third approach, first our leg went back

00:06:20

standing push out the knee, you can

00:06:24

put your hand on the knee and stand on this knee,

00:06:26

bend the back eight seven six five

00:06:29

four three two one and now the other

00:06:35

leg back

00:06:36

1 knee straight back front knee

00:06:40

above the heel stand eight seven six five

00:06:43

four three two one rise up

00:06:47

so now we have a lunge to the side foot

00:06:51

stands to the side sit down hold hold

00:06:55

lunge one two three 4 5 six 7 8

00:07:01

moving to the other leg stand down to

00:07:05

low-low eight seven six five

00:07:08

four three two one rise and

00:07:12

tighten we will now have a new one you

00:07:15

stand on the supporting left leg

00:07:17

we take the right leg with the right hand from the inside and

00:07:22

pull it up, you can

00:07:25

hold on to something with your hand freely, so that the balance in

00:07:28

the morning does not injure too much, you can hold

00:07:30

on to something, I have nothing to

00:07:31

hold on to, I will now find a place so as not to

00:07:34

fall and I will also pull this balance with

00:07:38

with you this puff and stretched out hold on

00:07:44

eight seven six five four three two

00:07:48

one good and stretched out the left leg

00:07:53

pulled from the inside took and pulled

00:07:56

pulled why can I find it now you

00:07:58

can already pull and eight seven six five

00:08:02

four three two one well done inhale

00:08:10

exhale like this we have combined

00:08:13

today was a morning workout, may

00:08:15

you also manage a lot, a

00:08:17

lot of things this afternoon, I say goodbye to you until new

00:08:19

classes, bye bye

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