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00:00:04
welcome to second grade
00:00:08
welcome everyone to our month of
00:00:12
stretching which starts today and
00:00:15
will last for 29 days
00:00:20
hello so let me start the broadcast with me
00:00:24
in my hands now just a second
00:00:31
as I can hear give them a little
00:00:35
back connection as you can hear as you can see
00:00:39
hello hello I will study so everything I see
00:00:50
Chuck if you have any questions but in general
00:00:52
I have prepared answers for you
00:00:54
in advance about stretching I will tell you in a
00:00:58
school format I will tell you in principle about
00:01:01
stretching I will tell you what points should be
00:01:04
taken into account how to combine all strength
00:01:06
training if you for example, they didn’t
00:01:09
combine it, suddenly they wanted to, that is, I’ll
00:01:11
remind you about this and answer the most
00:01:14
popular questions about technology about the
00:01:17
sensations that you may
00:01:20
have during stretching, well,
00:01:23
actually, watch this broadcast, it
00:01:26
will give you, you know, some kind of impulse that
00:01:32
you will need already throughout the entire
00:01:34
time throughout now I
00:01:37
will turn off for a second
00:01:38
throughout the entire month stretching
00:01:43
for better results and so
00:01:46
in my hands here is my little man my friend who
00:01:49
has all the twines and he
00:01:51
has both longitudinal to the right and minus this is what the minus
00:01:56
looks like when our leg
00:01:57
goes up, that is, if the split is an
00:02:00
example of 180 degrees to, let's look at the
00:02:02
basic figures
00:02:03
and get acquainted, for example, the split is
00:02:06
180 degrees to the full not to the split is
00:02:11
when we have this approximately
00:02:13
angle there, 160 degrees, and here we have our hands
00:02:17
up I lifted it so that I’m
00:02:18
worried that there is no split, and so on,
00:02:21
that is, we usually do the splits tinymce knees,
00:02:25
that is, you come out, for example, in a position
00:02:30
where your front leg is straight until your
00:02:32
back leg is bent, and so we look at
00:02:35
how much we have left to the floor,
00:02:37
that is, this one here is a triangle that
00:02:39
forms our two legs through the groin, this
00:02:43
is called the angle of the split and you see
00:02:46
what angle you have, after the live
00:02:49
broadcast you can write what angle of the
00:02:51
split you have, but tomorrow we will measure
00:02:54
certain main angles with centimeters,
00:02:58
I don’t know, look like a manizer and we will
00:03:01
measure the stretch and today I’m
00:03:03
just
00:03:04
introducing you once again to the rich with angles up to 160 and
00:03:08
now 180, if we, for example, raise the
00:03:10
front leg more and higher, then this already
00:03:13
turns out to be a minus split when the angle
00:03:17
opens 190 200 210 220-240 250 260
00:03:24
and so on, that is, this You already know such
00:03:26
sporting moments as some can be
00:03:29
found among gymnasts and those girls
00:03:32
and guys who studied ballet and
00:03:34
sports or rhythmic
00:03:36
gymnastics in childhood, but in
00:03:39
adulthood it is enough for us to have a split,
00:03:42
what is the
00:03:43
correct split to the floor 180 degrees and
00:03:46
if we still have a
00:03:48
leg raised to a height of about 1 cube
00:03:52
from the floor, two cubes from the floor, that is,
00:03:54
about 200 degrees, then such a
00:03:57
split can happen in adult
00:04:00
life, if you have never stretched, you
00:04:02
can easily reach just such a
00:04:06
split, you need to believe
00:04:09
and know, I want to tell you that at
00:04:11
any age you can stretch to the
00:04:13
splits, the splits
00:04:14
are not an end in themselves, they are only the result of your
00:04:18
work, because when we work on
00:04:20
stretching, not only our
00:04:22
legs are stretched, that is, due to the fact that in our
00:04:26
body the fascia throughout the body are
00:04:30
all interconnected, so if you, for
00:04:33
example stretch the splits and you have a plug somewhere
00:04:35
in the hind thigh on the front leg
00:04:38
or in the groin of the hind leg, then it’s quite
00:04:41
possible that you don’t have an account somewhere, or the
00:04:44
intercostal
00:04:45
part of your body or the shoulder or at
00:04:49
some other point somewhere the fascia will not reach
00:04:52
and and and it gives a plug precisely to the splits, which is why
00:04:55
there is
00:04:57
such a word there is such a phrase and a
00:04:59
principle of understanding such as harmony,
00:05:02
harmony of development to harmoniously
00:05:04
develop develop in balance, this also
00:05:06
applies to stretching, that is, in stretching
00:05:08
you should
00:05:11
develop all your directions as harmoniously as possible, so I
00:05:14
recommend do not skip workouts not
00:05:16
on straight splits, not outside on longitudinal
00:05:19
splits and not on the back, that is, all these
00:05:21
workouts should be according to the
00:05:24
schedule, so they should be
00:05:26
completed by you naturally, you can
00:05:28
like such workouts more, some shy away
00:05:30
less, some workouts you simply hate there, for
00:05:32
example back training is hard
00:05:34
and it’s just impossible to do
00:05:36
because it’s very very difficult and you don’t
00:05:38
want to do it, your back doesn’t obey and
00:05:40
your back hurts,
00:05:41
but what we would love more
00:05:45
naturally balances what
00:05:48
we love less,
00:05:49
someday things will get to this point for you
00:05:51
that any training will be easy for you
00:05:55
and
00:05:57
any direction will not be
00:05:58
perceived easily and logically, that is,
00:06:01
okay, yes this is for me, if you have such a
00:06:04
mood swing that I do the longitudinal
00:06:07
splits and love it very much,
00:06:09
but I can’t stand my back, then
00:06:11
how are you if your body your body gives
00:06:15
you the opportunity to pull your legs well and
00:06:18
you can do it easily, that’s why
00:06:20
you say to yourself I love
00:06:22
this workout aspen manages to pull
00:06:24
hard that’s why you say I
00:06:26
don’t like it, this is the most important
00:06:30
point that you must determine in yourself
00:06:31
what comes easy to you in
00:06:34
stretching should remain, what should remain, what
00:06:37
comes hard to stretch
00:06:40
should be strengthened, for example,
00:06:42
back training is hard for you, so
00:06:45
I recommend repeating it, which means
00:06:47
twice a week, at least after a week,
00:06:50
repeat twice a week and It’s better to do a
00:06:52
back workout every week,
00:06:54
which will be done once a week,
00:06:57
and repeat it twice a week after
00:06:59
another three to four days. This is if
00:07:01
back training is hard for you, if back training is
00:07:04
hard for you, straight
00:07:06
splits are there, but the body doesn’t want to
00:07:08
move at all. to the straight split of this
00:07:11
us, when like this, legs to the sides,
00:07:13
if no one at all wants the body to
00:07:16
listen to you and the
00:07:17
adductor but adductor muscles do not
00:07:19
obey and the joints do not work, then
00:07:21
you can also, for example, this month
00:07:23
try to make such a system for yourself on
00:07:25
how to repeat the workout on a straight
00:07:27
split one more time and then see
00:07:29
how your body will respond, that is,
00:07:32
what am I saying, if some part of the body
00:07:35
responds poorly, is lagging behind or is not developed,
00:07:39
or is generally wooden and ossified, and so
00:07:41
on, then feel free to take it and do this
00:07:44
workout twice, that is, what is
00:07:46
lagging behind us We repeat there, as for the
00:07:49
lagging legs, it happens that the left
00:07:52
side lags behind the right in the back and in the
00:07:56
legs, well, either improve the right or the
00:07:58
left. I do
00:08:05
n’t know what to do specifically from pulling the leg there, find a specific
00:08:06
individual day and specifically pull the new
00:08:09
left one there so that it reaches the level of the
00:08:12
splits of the right leg, there is no point in
00:08:15
stretching at the same time, but
00:08:18
you can do a little more approaches on the left leg, or for
00:08:20
example, your workout is over and
00:08:22
you and I together
00:08:24
turn off the training, turn me off,
00:08:28
take the mat and continue
00:08:30
to work a little for another five minutes for another 10 minutes,
00:08:33
only there is a real leg or only a
00:08:36
real side,
00:08:37
for example, in this school in this class in the
00:08:41
second grade you on we will do
00:08:44
such things as longitudinal splits and,
00:08:46
of course, transverse splits,
00:08:47
naturally
00:08:48
we will do the back and get acquainted with
00:08:51
such additional points as
00:08:53
diagonal splits, diagonal splits,
00:08:56
it is also called irregular splits, I have
00:08:59
n’t heard other names, I
00:09:02
call it diagonal splits because
00:09:04
it clearly goes along the diagonal and
00:09:06
get acquainted with such things as
00:09:08
bellman and for example, you put us on our
00:09:12
feet, you do the splits and understand that
00:09:14
one side is lagging behind, which means you and after
00:09:16
training you can reach it, or
00:09:19
you do the back and understand that the bellman,
00:09:22
for example, with the right hand, when you
00:09:23
turn the leg, the pileman is a turn of the
00:09:25
arm to with the leg, a tightening like this called
00:09:30
bellman many example right hand you
00:09:32
go easily the left hand lags behind what you
00:09:34
stay
00:09:35
and repeat on the left hand another rotation
00:09:37
and why in order to intensify the work
00:09:41
on the standing side in order to equalize them a little
00:09:43
where to press worry
00:09:46
about the fact that you have one side
00:09:48
a little lags behind and the other goes ahead, no
00:09:50
need, they can be different, that’s how we, for
00:09:53
example, write well with our right hand, but
00:09:56
we write with our left hand, but not very well, or it’s
00:09:58
the other way around, but people who are left-handed are left-handed, who can
00:10:00
do a rickshaw with their left hand well, or,
00:10:04
for example, we do a stand with one leg
00:10:06
you swing well into a stance to another to
00:10:08
another and swing the stance poorly, this does
00:10:10
n’t mean you have to worry about
00:10:12
it, there’s just a working side, there’s a
00:10:15
non-working side, we’re
00:10:17
right-handed, we have a right-handed working hand, and moo we
00:10:20
take the right and so on, but I thought
00:10:21
you know, I’m talking about a year if you their
00:10:25
stance, make a swing from one leg, also from the
00:10:27
working leg, that is, the one that you are
00:10:29
used to doing, which
00:10:31
does it well, do it continues and further
00:10:33
for practice, you can push 1 and the
00:10:36
other, but as my
00:10:38
acrobatics coach told me how I was
00:10:40
when I I took lessons on the kid’s bed, I’ll
00:10:42
use his authority, so to speak,
00:10:44
and tell you that you don’t need to
00:10:49
worry too much, that you have one horn that
00:10:51
works, the other is non-working, that is,
00:10:53
I actually have the same opinion, it’s not so
00:10:55
important, the same with the splits, and so from the film
00:10:57
we have one the country will work a little
00:10:59
better I scold a little worse we don’t
00:11:01
worry and move on let one
00:11:04
split even be a little different
00:11:07
then what else awaits you about
00:11:11
the splits and about the feet that we
00:11:14
today, that is, in this class we will
00:11:16
raise the issue of the
00:11:17
new diagonal split water and
00:11:19
questions stop, let's raise
00:11:21
an expert, I really hope that everything
00:11:23
will grow together, this is what I have planned, what
00:11:26
I promised you will happen, and a little
00:11:29
further in the training process you will be waiting for a
00:11:30
meeting with a foot expert, we will
00:11:34
tell you more precisely, she will
00:11:36
tell you about diseases that are associated
00:11:40
with improper functioning of the feet, she will
00:11:43
tell you about how the feet affect the
00:11:46
gait on the pelvis on the work of the back on the
00:11:50
spine on the stoop, calioza, and so
00:11:53
on, what other problems there may be with the
00:11:56
musculoskeletal system that
00:11:58
can be associated with the feet, that’s my
00:12:00
task, really, questions in the process of the feet, well,
00:12:04
the question of the feet, so to tell you remind you
00:12:07
that they need to be pulled, that they
00:12:10
need to be strained during stretching, that you
00:12:14
need to
00:12:15
pay and wrap as much attention as possible so that it is a
00:12:18
beautiful line, a continuation of your leg, with
00:12:21
regards to such moments, how is it possible that
00:12:26
you will be able to bring it to the top before a
00:12:30
cramp in the leg, the calf, or a cramp, maybe, or it
00:12:32
just reduces, well, not to the point of a cramp, but it’s just
00:12:35
uncomfortable, you’re pulling your toe,
00:12:37
once you’re pinched there and some kind of
00:12:42
colic is getting to me, this is what to do
00:12:44
in this case,
00:12:45
I don’t recommend running straight to the pharmacy and
00:12:49
buying some something there magnesium calcium
00:12:51
Colin as usual the girls advise each other
00:12:53
here you drink it if you’re talking about
00:12:56
grinding you’ll be fine right away
00:12:58
I don’t recommend it I’ll explain why
00:13:00
look when you for example come to
00:13:02
the horizontal bar and want to pull yourself up once or
00:13:04
twice you can’t do it that
00:13:07
is, your receptors, your signals are
00:13:09
intramuscular, they send force inside
00:13:13
each cell; in each cell there
00:13:14
is a mitochondrion, which is responsible
00:13:17
for strength and for your muscle tension
00:13:22
and for endurance and so on and so on
00:13:24
in general, mitochondria are sad a
00:13:26
lot, but I consider them in the context of,
00:13:28
for example, strength and you want to do
00:13:30
a pull-up on the horizontal bar, but you
00:13:32
can’t do it and you don’t go to the pharmacy, don’t
00:13:34
buy yourself something to drink, eat, I don’t
00:13:37
know, smell it so that you get
00:13:39
more strength, you go back to the horizontal bar and try again,
00:13:43
and with these attempts you become
00:13:45
much stronger and you can already do
00:13:47
pull-ups, that is, what helped your
00:13:50
strength develop, and these god
00:13:55
pink lamps girls, you
00:13:58
guys are here, write in the chat so that I can
00:14:00
read you, attempts, here are attempts to do
00:14:05
pull-ups, go to the horizontal bar,
00:14:07
give strength to your muscles, the same
00:14:09
thing happens with feet when we
00:14:11
never worked with our feet when you have a
00:14:15
sport of some kind of gym and I don’t know
00:14:17
what kind of dances and decided to do something in
00:14:20
sneakers in shoes,
00:14:21
that is, when we didn’t strain our toes
00:14:23
even a swimming pool,
00:14:25
so they tell me about the swimming pool and what is needed
00:14:28
there swimming from the top will strain
00:14:30
no, even the retreat pool because
00:14:33
I take lessons from
00:14:35
and hi red I see everything in the comments I
00:14:38
take swimming lessons and as far as a
00:14:41
trained person I am, that is, my
00:14:42
feet don’t strain there and they
00:14:45
are simply an extension of the leg but not
00:14:47
that much they tense up like during
00:14:49
stretching, so when you
00:14:52
strain your limb during stretching,
00:14:54
it goes a little crazy, why because
00:14:58
during all our movements,
00:15:00
small impulses occur in our body
00:15:02
along neural chains along
00:15:04
intracellular dori
00:15:06
reactions of all sorts, and these
00:15:08
reactions they simply do not have time to pass
00:15:10
so you feel numbness
00:15:13
because this is what you know, the
00:15:15
cells of our muscle fibers are there
00:15:18
that are in the foot, they just
00:15:20
come to a slight misunderstanding, that
00:15:22
is, where how so what to do what to do
00:15:24
we can’t give an impulse so quickly
00:15:26
and we can’t we don’t have the strength
00:15:28
to strain the drain
00:15:29
here so when we work with the
00:15:32
feet, when I’m in a stretch, I’ll
00:15:34
tell you to put your feet towards yourself or your feet away from
00:15:37
you, you will feel numbness,
00:15:38
you knew that this is temporary, just
00:15:40
continue to strain, and no less, it’s okay to
00:15:42
suggest straining again, and so from
00:15:44
lesson to lesson you will feel that
00:15:46
numbness occurs less often and less often and less often and
00:15:50
less often,
00:15:51
and then it doesn’t happen at all at home. I
00:15:53
also had anxiety at first, and
00:15:56
believe me, all the students who
00:15:58
studied with me and who also
00:16:00
felt no less, they also said
00:16:02
after a while that literally two or three weeks
00:16:04
pass and that’s it they go away less and
00:16:07
trust while the words just practice
00:16:10
and everything will go away if you have now moved to 2nd
00:16:14
grade from the first grade then you have
00:16:17
probably already practiced and probably you have already
00:16:19
begun to notice that they happen less
00:16:21
less in general I give about two weeks
00:16:23
for this syndrome to last a year gone
00:16:25
or up to two months,
00:16:27
if after two months of regular
00:16:29
training and no less you are present in your
00:16:32
legs, then you can go to the doctor, he
00:16:35
will give certain simple tests,
00:16:37
take potassium, magnesium, calcium, sodium,
00:16:41
perhaps you will take the test and you will already know what is
00:16:43
happening with these things and whether you need them
00:16:48
The doctor will already prescribe supplements,
00:16:50
that is, I am very much protecting you from
00:16:52
self-medicating and
00:16:55
God forbid you immediately prescribe something for yourself,
00:16:58
go buy and drink, that is, you do
00:16:59
n’t need to do this,
00:17:02
believe all the students, everyone went through this
00:17:06
and so on and had results that’s
00:17:09
why I say that you may have passed the
00:17:11
first grade when you watch this broadcast
00:17:13
because I plan that the students will
00:17:16
go through the 1st grade,
00:17:18
maybe I will then open access to the
00:17:21
second first second third grade right away, that
00:17:23
is, according to the programs, people will
00:17:25
choose their students and join therefore
00:17:28
If, for example, you haven’t passed 1st grade,
00:17:31
let’s repeat some points
00:17:33
that relate, for example, to strength
00:17:35
training and stretching in the morning and evening, then
00:17:39
stretching, what else, nutrition, stretching,
00:17:42
let’s quickly go over this
00:17:44
point very quickly, so listen
00:17:45
carefully strength training strength
00:17:48
training, in principle, is performed before
00:17:50
stretching because it is considered and a lot of
00:17:52
research has been done, I
00:17:53
agree with these studies that
00:17:55
stretching reduces strength, that is, this does
00:17:58
not mean that you will then become so
00:18:00
lethargic and incapacitated, it means that
00:18:03
if, for example, you first stretch and
00:18:05
then want to squat, then you, for example,
00:18:07
squat yourself with 100 kilograms,
00:18:09
you will understand that it’s somehow
00:18:12
difficult for me to lift 100 kilograms, let me
00:18:14
take 95 there, that is, you will not have an
00:18:17
increase in strength, you will have a decrease in
00:18:19
strength, that is, exactly what all
00:18:21
these studies say about stretching, which is why it is
00:18:25
considered correct It’s harmonious
00:18:28
to stretch after the gym,
00:18:30
but how to stretch after the
00:18:32
gym if you immediately after the gym
00:18:34
do a stretching cool-down for
00:18:37
ten to fifteen minutes,
00:18:38
then this goes to maintain stretching, not
00:18:40
to improve it, if you do post-
00:18:43
gym stretching for an hour, then
00:18:45
this goes to improve stretching but to do a
00:18:48
whole hour of stretching in the gym,
00:18:50
many people don’t have enough time or energy, for example,
00:18:53
I’m just such a person, I always don’t
00:18:55
have enough shameful gym and the strength to
00:18:58
stretch, why because, well, I don’t know, I’ve
00:19:01
already given all my strength to the iron and I still don’t have the
00:19:03
same amount of strength give up stretches, that is,
00:19:05
either it will be too much
00:19:08
narrow, yes, or it will be dishonest, that
00:19:10
is, my muscles will unfairly stretch, I won’t
00:19:14
fully stretch, and then the strength for stretching will
00:19:16
not be the same, so I recommend
00:19:18
alternating strength training day evening
00:19:22
if you do two workouts a day and
00:19:24
you have time to do them either on even and
00:19:26
odd days, on one day we do glory,
00:19:29
on another day we do stretching, but
00:19:33
after stretching, it’s necessary to leave the
00:19:36
gym after a post, you still have to do a cool-down, you
00:19:38
have to smash me, and I’m right, I’m
00:19:40
not in favor of using the gym or doing
00:19:42
squats at home, yes for example, many people
00:19:44
are training with me in my second
00:19:46
marathon, pump me up about sugar, it’s not for me to
00:19:50
work out and forget about stretching,
00:19:52
especially after for the fat magazine, do
00:19:55
a cool down, stretching gives good nutrition to the
00:19:59
muscles because through stretching in
00:20:02
these fasciae, again, if you watched
00:20:04
this film and in in the first grade, let’s
00:20:08
repeat the film so that you can watch it in the second, for
00:20:12
example, I didn’t have time,
00:20:14
or I went straight to the second grade,
00:20:18
so during the stretching of the
00:20:21
fascia of the muscles and again acquires its
00:20:24
volume, it acquires nutrition and stretching
00:20:26
helps very well for everyone who
00:20:28
does strength training
00:20:30
Well, again, yes, either morning-evening, or
00:20:33
first with glory, then stretching, or
00:20:35
Monday, there is stretching, Tuesday, strength,
00:20:39
and so we alternate every other day, as for the
00:20:40
pilot, the pylon is a spy, the pilot, this is
00:20:47
not a sport, well, this is not a
00:20:49
gym, this is not strength training, this is
00:20:52
work with your weight pole is an
00:20:54
art that requires physical training,
00:20:56
so on the pole I stretch before
00:20:59
3 in front of it in order to increase the
00:21:01
required amplitude
00:21:03
to perform any necessary
00:21:05
elements, so pole is the very
00:21:07
exception when I do stretching before
00:21:11
strength training, but it is conventionally
00:21:13
called strength training because you don’t
00:21:15
lift any weights, we
00:21:19
work with plastic, we work with strength
00:21:21
up to, and with our own strength from our weight up to
00:21:25
we lift ourselves up, this is an
00:21:27
exception because I know a lot of
00:21:29
students at the stretching school who
00:21:31
do pole training and they
00:21:33
had this question: what about do with the
00:21:35
pole after stretch no on the pole it’s
00:21:38
very cool to stretch until then you
00:21:41
go into the splits and in the mafia and you already have
00:21:45
all the amplitude much, much greater well
00:21:49
since you’ve already stretched and so let’s
00:21:51
move on if you have questions you
00:21:54
ask right away you’re lucky you can
00:21:56
ask me who's on the air, so let's
00:22:07
stretch in the morning or evening, both in the morning and in the
00:22:11
evening, you can stretch if you've never
00:22:14
stretched at the [ __ ], the first week will be
00:22:16
very hard on the body, they will literally be made of
00:22:18
stone, I'll find the bottom and how
00:22:20
in the evening, but after a week or two the body
00:22:23
gets used to it and is already giving you have a good
00:22:24
result even in the morning, why is this
00:22:27
happening, it’s all logical, what
00:22:29
happens is that at night we
00:22:33
would like to say we fall asleep a little until that night
00:22:36
a little we remain in such a motionless
00:22:39
state, all our fascia, they seem to
00:22:41
stick together and in the morning they should
00:22:45
wake up and pump up, that is,
00:22:48
stretching to that is, giving the amplitude to pack
00:22:51
is difficult, and when in the evening you start to
00:22:53
rush, you have already moved yourself once in a day, the
00:22:56
blood was approaching, you have already
00:22:58
become a little mobile, your joints
00:22:59
have become a little mobile and you feel
00:23:02
that you can better stretch to get food,
00:23:08
I’ll tell you now I wanted to not
00:23:10
get up either, that’s why in the evening you
00:23:13
just feel better amplitude because
00:23:14
you’ve already walked over, bent your
00:23:17
hands
00:23:18
towards the closet, reached out, tilted your shoelaces
00:23:21
to tie, walked up the stairs, you just
00:23:23
became more active, that’s why stretching
00:23:26
in the evening is better, further nutrition and stretching,
00:23:30
there is an opinion that meat is very
00:23:33
has a strong effect on stretching and you could stop eating
00:23:36
meat, you will become much more flexible, I
00:23:39
checked this saying a couple of times, so to speak, and it
00:23:43
seems to me that this is what
00:23:46
actually happens, stretching
00:23:47
becomes as if better, it
00:23:50
seems to remember itself the one you
00:23:54
did the stretching, how to say for example,
00:23:56
there is such an effect, I did it, I do it, I
00:23:59
do it,
00:24:00
then I come to training, I again do
00:24:02
the splits on top, that is, while growing up in
00:24:04
training, I will show the stenton
00:24:06
quite longitudinally with an example, and on
00:24:08
some kind of, like, like, like, like, girl, and
00:24:12
some girl is stretching in a
00:24:14
longitudinal split, here she is, why are you
00:24:16
spinning all over me,
00:24:18
here she has a longitudinal split and her arms are
00:24:20
up, she has stretched out her body, her body is straight and
00:24:23
it will remain in the split, and
00:24:25
for example, she has this angle when she is not
00:24:29
warmed up and she is thinking she needs to warm
00:24:32
up well, she's warming up,
00:24:34
she's warming up well, and that's how she
00:24:37
does the splits q almost 180 degrees,
00:24:40
she's happy, she takes a photo, here's the
00:24:43
next workout the next day,
00:24:45
she's warming up again, I'm not
00:24:49
warming up, easy warming up, she's doing the
00:24:52
splits again, and her
00:24:54
angle is like this again 100 160 to 170 degrees and
00:24:59
she needs to warm up very, very, very, very
00:25:01
well so that such a split will come back again
00:25:03
and Ales asks me
00:25:06
how to do this so that there is always so that there is
00:25:09
always one also split, you
00:25:11
come and do a little warm-up,
00:25:14
sit down and he you are there again I don’t
00:25:17
know it was like you’re sitting down you have that
00:25:19
is, what is the name of the splits sitting down the splits
00:25:24
like for us like on a chair
00:25:27
try to sit on a chair tried well
00:25:31
imagine you are
00:25:32
here on the table this is how you experience
00:25:35
pain you experience difficulty do
00:25:37
you need to warm up for that to do
00:25:39
the splits no, you don’t have to do anything
00:25:41
because you just know how to sit on
00:25:44
a chair, you know how to do it, it doesn’t hurt, it’s the
00:25:46
same thing about the first splits, the
00:25:48
story is that you return
00:25:52
to your roots every workout, yes, and after
00:25:54
every workout you are handsome, yes at the
00:25:57
beginning training, it’s like it’s not
00:25:59
Beckham’s day, and in general it’s difficult at the end of
00:26:02
training, it’s cool, this is the process of beginners,
00:26:04
this is the process of adaptation, the body kind of
00:26:08
gets used to the actions that you
00:26:10
do and she constantly
00:26:13
rechecks you on what’s up, what are you doing
00:26:17
today on faith before stretching and It’s a matter for
00:26:20
beginners, it’s adaptation,
00:26:23
as far as I can tell from my
00:26:25
bell tower, so to speak,
00:26:26
adaptation takes from a month to six months,
00:26:31
it depends on how
00:26:33
old you are and what kind of physiological you have, but you have the
00:26:36
preparation, it happens that you’re naturally
00:26:38
good at stretching, you get it from nature, not
00:26:40
good at stretching
00:26:41
What kind of nature do you have, so
00:26:45
to speak, what kind of flexibility are you with, what were you born with,
00:26:47
how do you live, this is an adaptation and it
00:26:52
takes place, that is, for some, a
00:26:54
month is enough and that’s all, and they already feel that
00:26:57
the process has begun, while for others, for six months they just
00:27:00
need to let the body understand what’s going on if you
00:27:03
suddenly stretch, you are strengthening
00:27:06
because the body, forgive me for such a
00:27:09
term, but I will say it, yes the body is like jelly, this
00:27:12
means that I will bloom-bloom and so
00:27:14
the arms are soft and the
00:27:16
legs are soft, you know, there are no muscles,
00:27:20
no concentration, no tension, no and
00:27:22
here the joints are already controlling you or you are the
00:27:25
joints and there is no coordination, that is,
00:27:28
admit to yourself what you are like, if you recognize yourself in
00:27:32
this description, then don’t expect
00:27:35
that in a month you will be there fountains
00:27:38
send us to the chat
00:27:40
take time give yourself time give
00:27:43
your
00:27:44
business time it’s normal to adapt guys,
00:27:46
in any process, in any business,
00:27:49
adaptation occurs if, like my words,
00:27:52
phrases resonate with you, you can
00:27:55
press your finger up, I will understand that
00:27:57
when feedback is received from you
00:27:59
and understand that you are in touch, so if
00:28:03
you feel that your muscles
00:28:10
don’t listen to you in any way it hurts insanely painful
00:28:13
shoots a muscle there someone comes out splits for
00:28:16
three minutes sat with him once the splits have
00:28:19
already improved and you start to
00:28:21
do something you start to go out and
00:28:24
everything hurts there everything shoots everything
00:28:27
goes somewhere in the wrong direction I don’t know, the groin,
00:28:30
the thigh, everything is moving in the wrong direction, this
00:28:34
means adaptation will be kind,
00:28:37
just do what you are doing and your, so
00:28:42
to speak, jelly muscles that
00:28:44
are not working, that did not strain, not
00:28:46
when they look like they will
00:28:49
change and in a year you will not recognize yourself,
00:28:53
well, in the sense that you you'll look back if you
00:28:56
complete all 10 classes, you'll look
00:28:59
back and say wow how cool it is that I
00:29:03
did this guys, there's a difference here: you didn't
00:29:06
buy 10 classes and they just lay there,
00:29:09
but you studied exactly what you did,
00:29:12
so I recommend that if you didn't have time
00:29:16
to study, then go back to the class and
00:29:18
it’s better to go through it one more time, the
00:29:20
faster you can gallop across Europe and
00:29:23
run forward just to quickly get all these
00:29:27
diplomas for each class and
00:29:30
so think that but I passed because you
00:29:32
love from passing stretches, this is
00:29:35
your clear example that you
00:29:38
see in the mirror that you feel
00:29:40
which you feel which you through the eyes of
00:29:42
Miki Chiba my back is no longer like that I’m her
00:29:46
friend feeling you differently with their legs
00:29:48
I’m swinging my leg for you I have it
00:29:50
differently, that is, I want to direct you to this one
00:29:53
so that exactly
00:29:54
felt how you are changing, that you are
00:29:57
great, if you have
00:30:01
the desire, if you have the desire, then everything
00:30:03
will be the splits, and as I say, this is not an end
00:30:04
in itself, that is, the splits are
00:30:07
simply the result of your work, the result of the fact that
00:30:09
your body works normally and
00:30:11
adaptively, let’s return to the meat. that means I
00:30:14
said that meat
00:30:15
seems to remember stretching, or rather,
00:30:17
eating without meat seems to remember
00:30:19
stretching, this was my personal experience and I
00:30:23
carried out what kind of challenges, so to speak, and did some challenges for
00:30:25
myself, I don’t know, moments
00:30:28
when I had 10-20 runs of 10 days without
00:30:35
meat and leave the cops, I noticed that
00:30:39
firstly I have more energy during
00:30:41
training, I can stay in the
00:30:44
splits longer, and I did yoga before, that
00:30:47
is, yoga was easier for me, I don’t
00:30:50
encourage anyone to give up meat from
00:30:52
animal protein, I, as a nutrition coach,
00:30:55
want to recommend you reduce the
00:30:58
amount of animal protein, if not
00:31:01
refuse, then at least reduce it, because
00:31:03
if you give up animal protein,
00:31:05
many may experience an imbalance in nutrition, you
00:31:09
can simply go for carbohydrates, you will
00:31:11
feel like you want to eat eat eat and
00:31:14
you just go for buns and
00:31:15
some cheesecakes for some other
00:31:20
carbohydrate things that
00:31:23
you will want to eat, it’s better not
00:31:25
carbohydrates, the best is animal protein,
00:31:26
eat meat, shrimp and mussels, I don’t know,
00:31:31
squid if the meat is poultry, if not
00:31:36
poultry, but still meat, then at least buy
00:31:39
beef in no case
00:31:41
do you need pork before pork, especially for women,
00:31:43
meat that is fatty and gives no
00:31:45
benefit fatty with the wrong fats and so
00:31:48
on, this is how you reduce the amount of
00:31:51
animal protein,
00:31:52
reduce the amount of food in the evening, this is
00:31:57
straight 1 I
00:31:58
don’t know the first request, even if you
00:32:01
have trained, you don’t need to test fear
00:32:03
that if I don’t eat, I’m
00:32:05
losing muscles, you can eat protein, you can
00:32:08
eat a salad with some kind of protein, jokes,
00:32:12
mousse, mousse with egg,
00:32:13
the same protein that is well
00:32:15
digested, but don’t eat any
00:32:20
carbohydrates, remove the carbohydrates if you’re
00:32:23
looking at me now with big eyes
00:32:25
you don’t understand that carbohydrates are only
00:32:27
animal protein
00:32:28
guys, ok google and look there for carbohydrates
00:32:32
proteins and also such a thing as fast and
00:32:35
slow carbohydrates, that is, you can also
00:32:37
find pictures for yourself, save the same,
00:32:40
remove fast carbohydrates from your life,
00:32:43
you can say forever you can have
00:32:45
only 10 percent of fast carbohydrates about
00:32:49
slow carbohydrates, also reduce
00:32:52
slow carbohydrates and move them to the
00:32:53
first half of the day, but
00:32:56
also reduce animal protein and change it, for example,
00:33:01
only honorable protein is eaten by animals until
00:33:04
either only victories, go there
00:33:06
or there only twice a week and
00:33:08
generally remove it if you
00:33:10
feel good Tom stay without it
00:33:13
x I haven’t read the research on stretching and meat,
00:33:17
but I want to say that my experience and the
00:33:20
experience of their trainers who expressed this opinion
00:33:23
suggests that
00:33:25
indeed, on such a diet, stretching
00:33:28
is better, in principle, when you walk less
00:33:30
when the power to them so often insulin is produced
00:33:32
insulin is produced precisely
00:33:35
when you eat fast carbohydrates yes we
00:33:38
have a spike in blood sugar insulin
00:33:40
is produced in the form of sugar, but the
00:33:42
less insulin is produced the less it
00:33:45
is produced who you
00:33:48
feel better the better you look the better you
00:33:51
train the better you It’s better to
00:33:54
have a reaction during training, that is, the
00:33:57
reaction of the body, training, recovery
00:33:59
is better, so we remove
00:34:01
insulin surges in the body,
00:34:02
which means we remove fast carbohydrates,
00:34:06
we remove carbohydrates with a high glycemic
00:34:08
index,
00:34:10
and what is this, white rice, this is blue China,
00:34:13
we sit for a little bit, but so on, okay, I
00:34:16
won’t eat food talk more about that
00:34:18
now the broadcast is about stretching, I hammer his nutrition
00:34:23
but tried very quickly
00:34:26
says thrice talk a lot of information
00:34:29
so catch the essence of what you like, what is
00:34:32
involved in your soul and switch to
00:34:35
such a diet,
00:34:36
but not from one extreme to another, you do
00:34:39
n’t need to immediately give up meat to you
00:34:41
had a split because if you, for example,
00:34:44
throw away meat and meat was good
00:34:46
for your psychological
00:34:47
state and you are like, you understand that
00:34:53
you are in the mood, no energy, and so
00:34:56
on, then why throw this meat, it’s better
00:34:58
to cut it a little, there
00:35:00
was another phrase what we didn’t say from experience,
00:35:03
in my opinion, that bananas have a good effect on
00:35:06
stretching, they say, eat bananas and now you
00:35:10
will have a good stretch, I don’t know, you know, it’s
00:35:13
50/50 and how much bananas you need to eat so
00:35:17
that there is potassium in bananas,
00:35:20
which is the
00:35:21
key to relaxing
00:35:24
muscles and having a good effect on the muscles there, that
00:35:27
is, these supplements for our
00:35:30
body weaved sodium there, yes they seem to have a
00:35:32
good effect, but it’s so much
00:35:35
bananas to eat to relax your
00:35:37
muscles that you will nod more and faster like
00:35:39
this airship because bananas are
00:35:42
carbohydrates
00:35:43
than when you do the splits that’s why we
00:35:46
relax the muscles during stretching, precisely by
00:35:48
stretching, we relax the muscles with our
00:35:51
thoughts, with our calmness, with our
00:35:53
breathing, we relax the muscles they are like bananas,
00:35:56
good, but don’t forget about sleep, that
00:36:03
all people who train must
00:36:05
follow the regime, and as soon as you
00:36:06
start not following the regime,
00:36:09
the weight can go up, it can begin so that
00:36:14
the body does not recover, some herbs
00:36:16
can be obtained, so always
00:36:20
try to go to bed before 12 at night, maximum
00:36:25
before eleven in the evening, it is better to
00:36:27
go to bed at 10 that at 10:30 it’s time to go to bed then you
00:36:30
will catch these magical hours of
00:36:32
hormones that we produce
00:36:35
10 30 10 in the evening until 2 am and the
00:36:39
most important
00:36:41
hormones that we need are produced,
00:36:44
important hormones are growth hormone,
00:36:47
melatonin,
00:36:49
adrenaline is naturally produced from the time
00:36:52
of training,
00:36:53
cortisol is also produced in the morning, but it is
00:36:55
precisely this time that it helps
00:36:59
other hormones to
00:37:01
be produced correctly during the day, so here it is
00:37:04
this dream is very important very important this is
00:37:06
the regime that’s what else I wanted to say well,
00:37:12
recovery to what recovery
00:37:13
should take place
00:37:14
it is successful successfully in stretching
00:37:17
at our school I have such a system that you
00:37:20
stretch deeply you stretch
00:37:25
fruitfully and deeply and intensely
00:37:28
fundamentally that is, if we we take a
00:37:30
straight straight twine, we work really deeply on
00:37:32
it, what does this mean, it means we didn’t
00:37:35
just stroke the twine where
00:37:39
we walked with a hand, but we just took it and
00:37:41
tortured it and then the result comes because
00:37:44
there is an accumulation effect, the muscles
00:37:47
accumulate the work load over the course of,
00:37:50
say, a week, well so you worked on the
00:37:53
splits for a week, you are recovering and
00:37:55
then you start working out again in a week,
00:37:57
you do it again because the
00:37:59
result is what I want to say next
00:38:10
if you want to work more often on stretching,
00:38:15
we can repeat these lessons,
00:38:17
but look at the recovery, the most
00:38:20
important thing is that the recovery took place
00:38:22
because when a person
00:38:25
I don’t know, the thought comes here to
00:38:27
urgently do the splits because
00:38:29
in a week I’m flying to the sea and I don’t want to
00:38:34
take a photo at the sea there to convince him to
00:38:36
please or he doesn’t know his
00:38:39
boyfriend to surprise him, but then the person begins to
00:38:41
think you should stretch more often
00:38:43
when you pull More often than not, the body does not have time to
00:38:47
recover when the body is not worth
00:38:49
stopping, then we see no progress
00:38:51
and regression, that is, the muscles go up and you
00:38:54
begin to strengthen your desire
00:38:56
with actions and we can
00:38:58
eat a very good injury, the injury always
00:39:00
sets us back about a month to
00:39:03
six months,
00:39:04
this does not mean that you need to
00:39:06
stop working out during an injury, this means that
00:39:09
this place just may hurt
00:39:11
a little, but many either in a few days, part of the
00:39:14
hip or you somewhere here,
00:39:16
people pulled the intercostal to pulled,
00:39:18
that is, it just may hurt, how much
00:39:21
more depends on the injury like a scratch,
00:39:23
it can be different, sometimes a scratch
00:39:25
gets a little bit of a cut with a knife, you
00:39:27
cut yourself sharply there, and you also
00:39:29
close it in different ways, the scratch will heal a little the
00:39:32
next day, and you
00:39:34
will still feel the cut for a long, long time, and you’re in an
00:39:37
injury if you’re just a little bit the date is literally
00:39:40
there for a week and you’ve already forgotten, and if it’s
00:39:42
severe, then three months and 4 you
00:39:45
can just feel this pain,
00:39:47
continue to stretch, you need to listen inside
00:39:50
45 what the device said, well, maybe
00:39:54
two weeks, three five, you can definitely feel the pain,
00:39:58
continue to stretch, you need to feel no
00:40:01
drag the dump more strongly, can it
00:40:04
become smaller there? Don’t reproach yourself, blame yourself,
00:40:06
scold yourself, but anything can happen, especially in
00:40:09
sports, especially in sports as an
00:40:10
adult, don’t panic
00:40:13
right away, warning, don’t try
00:40:15
to make the maximum split lower, that is,
00:40:19
during stretching, we work with our
00:40:23
calmness with our
00:40:25
adequacy with to your feelings, that is, it
00:40:29
seems like nothing is happening, it seems like you
00:40:31
just put your hands on the cubes and
00:40:32
straightened your back, but at the same time you are
00:40:35
applying internal efforts, you are
00:40:37
stretching, churning, you would lean
00:40:39
evenly with your back to your leg or stretch your back,
00:40:42
yes, that is, it is imperceptible, but the process is going on
00:40:45
here so don’t do it so much that it’s
00:40:49
not comfortable, you just feel
00:40:51
the feeling that the process is going on, that you’re
00:40:55
trying,
00:40:56
well, honestly admit to yourself there, well, what’s wrong, I tried, I didn’t
00:40:58
try, but
00:41:01
it’s very important to admit to yourself honestly,
00:41:05
because when you honestly admit to
00:41:07
yourself how you worked
00:41:09
you know how analytics happens if
00:41:14
you start analyzing and just
00:41:15
say oh this is not my office taking into account it’s
00:41:17
difficult it hurts there it doesn’t work at all
00:41:20
like a coach and that’s
00:41:22
all that is not analytics you
00:41:25
just pushed the responsibility onto the
00:41:27
coach I don’t know like that’s what he does
00:41:30
I could have done worse so that it would have been
00:41:34
like mine, but this is the most extreme
00:41:37
misconception, the most negative, it’s
00:41:39
not good
00:41:40
when you’re trying to do it like a coach, that’s
00:41:42
exactly what you shouldn’t do, you should do it
00:41:45
the way it works for you, if you
00:41:47
can do it like I do, it’s great, so
00:41:50
be it
00:41:51
if it turns out even better, great, let
00:41:55
it be like this, but with her
00:41:59
the balls don’t bend over and you want and
00:42:02
scold yourself why it’s not like me, you
00:42:07
know that it’s better you should have started
00:42:12
5 years ago so that it’s the same as
00:42:15
mine, so in a year after 10
00:42:18
classes you will be different regularity
00:42:20
will save well, what about the most important thoughts I
00:42:23
said about stretching at our school according to
00:42:28
how the class will be held because the
00:42:30
party moment for which you
00:42:32
should take away for yourself I don’t know, but during
00:42:36
stretching so don’t skip the tinting it
00:42:38
will be interesting and what there will be ladies in this
00:42:42
class next class we will
00:42:44
repeat we won’t
00:42:46
stay so much on theory we will move
00:42:49
on there will be something new new but that’s why the
00:42:53
guys study in the second
00:42:56
grade and are already planning
00:42:59
their third fourth and so on
00:43:02
the diploma is awarded after for each class you
00:43:05
need to click on the plus signs after all the lessons,
00:43:08
here are the diplomas and collect the diplomas will be
00:43:11
issued after each class what else
00:43:16
are you in the chat are you present participating in
00:43:19
mute the sound in the chat you can stay
00:43:22
for each class we have your own chat for 1st
00:43:26
grade your own chat for 2 2 3 and so on
00:43:28
after finishing the second class, you
00:43:31
can stay in this chat or you can
00:43:34
leave it, go move on, be
00:43:37
sure to do the weeds because at the
00:43:40
end of the school there will be equals, it will be very
00:43:43
interesting to watch at the end of the class
00:43:45
to look at the results, besides,
00:43:48
I plan to do these competitions about
00:43:50
leveled,
00:43:51
so let them level ki so that it doesn’t happen that
00:43:53
damn it’s a pity I didn’t
00:43:56
level q and I don’t even remember
00:43:59
what kind of
00:44:00
crooked braid and twine I was there because
00:44:02
I’m already doing well and that’s all so there
00:44:05
was no such thing to be done you are filming the weeds,
00:44:08
but 45 minutes of my broadcast is coming to
00:44:11
an end, I say goodbye to you, I wish you the
00:44:15
most important thing is to find time to train,
00:44:18
because when you turn on the video, when you turn on the
00:44:20
lesson, when to grow up to bark
00:44:23
and the rug, the whole world turns off and you
00:44:26
devote time to yourself, then you are
00:44:28
crazy it makes you happy you feel a feeling of
00:44:31
euphoria a
00:44:32
feeling of pride in yourself because
00:44:34
the hormones of happiness have worked and
00:44:36
everything is fine so the hardest thing is
00:44:39
after hard work I don’t know after
00:44:42
something like that around the house it’s important water there
00:44:45
children house events somewhere in life here
00:44:48
turn on the lesson and spread mat, just
00:44:50
do it all, there is no way back, I
00:44:53
hug you, kiss you, see you in lessons,
00:44:56
see you in chat and bye bye

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