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00:00:03

it’s a little more complex, it’s worth

00:00:05

trying because it

00:00:07

perfectly energizes and tones the

00:00:10

whole body, so now we lie down on our stomach,

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lean on our forearms and knees,

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tightening our stomach a little as we rise

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up with an exhalation and go down while inhaling

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and the queen

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and and you see for yourself this preparation of the bar

00:00:35

and a little more Vedas

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and

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Tver

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and down and I can do it more difficult and we rise

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up then look with our toes resting

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on the floor straightening our legs fully

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stretching out the full bar

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we lower our knees down again we pull our

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toes and lower ourselves down again up we

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lower our colleagues’ toes knees toes

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and go down and a couple of times up again toes knees

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again knees toes and down and now

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look and get up rest

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straighten we have a full plank here

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tags voyages when we go up

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we lower ourselves back into the plank and in order

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knees toes and went up again toes knees

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went up bar and

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in order knees toes and down for the

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last time repeat for 5 days toes knees

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stretched crowns hero

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lives lower knees toes and down and

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now we will try to hold the bar

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just the bar pull in the stomach

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raise the toes pirs and hold

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in this position and we hold it for

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just 15 seconds just breathe calmly

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try to stretch your neck long neck don’t

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sink in the lower back keep your

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stomach tucked just breathe

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[music]

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let’s

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get down on our knees sit on our heels and

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stretch

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[music]

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and so the next exercise and forward

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we go down and put our hands back in

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her body now, exercises for the back,

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pull your stomach, go up, write

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at random, move your arms forward, move your arms back and

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lower down again, up again,

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stretch through the top of

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your head, bring your arms forward,

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move your arms back

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and a few more times and up,

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arms

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back

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anddown

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again, up, arms

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back, singer

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's last time 2

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hands

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back and lowered, now again we put our

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hands in front of us, head on our hands,

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relax our shoulders, that is, on our feet,

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lift up and lower down

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[music]

00:03:56

no

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and down, put on breathe, exhale legs

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up and inhale,

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don’t strain when casting

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and we’ll do all three times

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[music ] do

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you want now let's put our hands back together,

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rise together and shoulders Negeve then

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we put our hands forward

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hands back and lower ourselves again

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hello

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hands forward

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back

00:04:47

and down and again

00:04:50

I

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hands forward back

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you are now on time

00:05:02

[music]

00:05:07

and the last time

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[music]

00:05:16

okay sit down again on your heels and submit the

00:05:29

next exercise we will perform

00:05:31

lying on your back, lie on your back

00:05:36

and lift the straight

00:05:40

veins

00:05:42

here, tighten your stomach, lift your

00:05:46

shoulders and head up, vice free your arms, your

00:05:49

arms are strong and do vocals in the movement

00:05:52

or downwards with breathing something like this in Paris, don’t

00:05:55

inhale five, it’s not even a problem

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so you go into the house 2 3 4 5 exhale two three

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four five continue if in a huge one

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hold your legs up husband bend them this

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will simplify the exercise

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and so on until 2 3 4 5

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exhale two three four five continue a

00:06:20

few more

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to steam

00:06:28

[music]

00:06:32

and

00:06:36

[music ]

00:06:38

and lower yourself now, press your

00:06:40

friends’ knees and oslo

00:06:48

[music]

00:06:49

the next exercise we again raise our

00:06:51

legs up, put our arms along the body and

00:06:54

lower our legs one by one, then the

00:06:56

right leg, lowering the right leg,

00:06:57

pull the toe towards you

00:06:59

and raise the weight left leg up down

00:07:03

inhale up

00:07:05

exhale down inhale without obliging the

00:07:09

movement of the foot, exhale

00:07:13

and give out

00:07:17

food

00:07:18

if this exercise seems very

00:07:20

simple to you, you can lower the module from for

00:07:23

a while but at the same time make sure that your

00:07:26

abdominal muscles are in

00:07:30

position and so release both legs down

00:07:33

and up if you think the exercise is

00:07:36

too simple

00:07:39

down

00:07:42

and

00:07:44

if this is too difficult for you, bend

00:07:47

both legs and lower the

00:07:49

obviously bent legs, it is very important to make sure

00:07:53

that the lower back nerves gebo

00:07:55

and as you stand you lift

00:07:59

inhale-exhale

00:08:00

[music]

00:08:02

inhale exhale inhale and now

00:08:10

hansa

00:08:13

press your knees and chests and ours went through

00:08:18

the following exercise, raise your

00:08:22

shoulders and head up,

00:08:23

group yourself and we will stretch out your

00:08:25

legs with a panel,

00:08:27

then the left one while inhaling

00:08:30

and exhaling, stretching Davydov

00:08:34

inhale exhale exhale and so continue, either the

00:08:39

right or the left leg,

00:08:48

be sure to breathe, do not hold

00:08:51

your breath, this is important

00:09:01

[music]

00:09:12

press your knees well to your chest and

00:09:15

pay

00:09:24

ourselves next exercise now we

00:09:27

will lift the weight of the right leg

00:09:29

and hold the left leg with both hands

00:09:31

we make circular movements with the right leg

00:09:35

by drawing large circles we try to

00:09:38

breathe evenly exhale and inhale

00:09:42

make sure that you stay in

00:09:45

place there you do not fall to the side

00:09:47

draw large circles

00:09:51

[ music]

00:10:03

well, let's change the leg in the same way with the

00:10:07

other leg,

00:10:08

stretch it out and return it to its original

00:10:12

position, the pelvis remains in place

00:10:18

[music]

00:10:24

she

00:10:34

and the last one

00:10:39

and again press the knees to the chest

00:10:42

[music]

00:10:43

stay in this position, calmly

00:10:45

hanged

00:10:50

and now raise both legs up, hands

00:10:53

put the dantel look, with an exhalation, we

00:10:56

bring our legs back slowly, gradually

00:10:59

lift the

00:11:00

pelvis off the floor

00:11:02

on the boot, return to the starting position

00:11:05

and, with an exhalation, lower our legs forward

00:11:09

again, lift with weight,

00:11:12

exhale [

00:11:13

music] push

00:11:14

again

00:11:16

and exhale again, yes

00:11:22

[music]

00:11:23

exhale, inhale and exhale, repeat again

00:11:31

[music] ]

00:11:38

mouth

00:11:40

[music]

00:11:44

and the last time

00:11:46

[music]

00:11:51

and again we press our knees to our chests and

00:11:54

relax

00:11:56

[music]

00:11:58

so the last exercise now

00:12:01

let’s put our feet on the floor, put our arms along the

00:12:03

body and here with a pin in the neutral position,

00:12:06

notice the neutral position this is the

00:12:08

position when you have under explain there is a

00:12:10

little bit of space, literally just a

00:12:12

little bit, you keep your stomach tucked and

00:12:15

maintain a neutral position with your hands until you sit

00:12:18

down, let’s start preparing for the exercise at least

00:12:21

with exhalation, press your lower back to the floor,

00:12:24

lift your tailbone up a little and

00:12:27

return to the starting position, and so

00:12:30

on down

00:12:33

and without down,

00:12:38

you go up

00:12:43

and continue make a movement with exhalation,

00:12:45

press your lower back to the floor at this moment the

00:12:48

tailbone rises slightly continue

00:12:51

to move up exhale

00:12:53

table position of the bridge

00:12:56

at the top inhale and exhale slowly

00:12:59

lower yourself, start pressing the thoracic

00:13:02

spine

00:13:04

then lower your lower back then lower

00:13:07

the cross and in a neutral position

00:13:09

inhale and again press your lower back

00:13:13

raise the tailbone move slowly yo

00:13:16

exhale from above inhale and

00:13:22

exhale lower slowly down

00:13:26

teaser knight starting position repeat

00:13:29

up first press the lower back

00:13:32

then lift slowly slowly up

00:13:35

up to

00:13:37

then lower first the thoracic

00:13:40

spine is pressed then the

00:13:43

lower back is pressed like a wave

00:13:45

then lower the pelvis and inhale in a neutral

00:13:49

position two more

00:13:51

exhale like a wave

00:13:57

at the top inhale and exhale slowly gradually at the bottom again

00:14:03

inhale and the last time fairies and

00:14:07

now we will linger in the upper position

00:14:11

hold calmly breathe hold it

00:14:16

[music]

00:14:33

slowly lower down first

00:14:35

press the lumbar and thoracic

00:14:37

spine then the lumbar well and

00:14:40

press the knees of the chest and now we

00:14:43

'll ride a little like this, up and down,

00:14:46

roll around, try not to hit your

00:14:49

back and the floor is very soft, imagine that

00:14:51

you are round like a ball,

00:14:53

roll around

00:14:54

[music]

00:15:03

and sit down, pies, I hope you

00:15:09

are filled with energy and continue the day in a

00:15:13

good mood

Description:

Лариса Ивахно. Тренер спортивного клуба Idakeskus, наставник медийного ЗОЖ-проекта «Взвешенные и счастливые: Размер имеет значение». Лариса увлекалась спортом с самого детства и однажды ее увлечение стало профессией. Тренерский стаж — 25 лет. Лариса считает, что самое важное в процессе похудения - это принять твердое решение, а уже потом выстраивать план питания, график тренировок, отрегулировать сон, и постараться найти группу поддержки. Умеренность при выполнении физических упражнений, ежедневная подвижность и правильное питание - залог успеха! На нашем канале вы найдете много различных видео; пп, фитнес, пилатес для начинающих, спорт, питание, рецепты и много много других полезных видео.

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