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00:00:00

good evening, I welcome you to the second

00:00:02

week of our evening intensive and to

00:00:05

our fourth lesson, what will

00:00:07

additionally appear this week is

00:00:09

the first, I hope that you are already slowly

00:00:12

breaking down, that is, you are slowly

00:00:14

starting to feel thirsty and now

00:00:18

we will have the next task, we will be

00:00:21

every time you do you want to eat something,

00:00:25

especially for those who want

00:00:27

weight correction, you will

00:00:31

put your thoughts in front of yourself

00:00:34

and also feel your own sensations, do

00:00:37

I want this piece of

00:00:40

cookie,

00:00:41

but do I really want to drink

00:00:43

this tea now,

00:00:44

your task is through transferring the image of

00:00:49

yourself to feel whether this is really

00:00:52

the food that I now want to eat,

00:00:54

look no, the task is to change something, the

00:00:57

task is to learn to feel and correctly

00:01:00

read the signals that the nervous system gives us,

00:01:03

so especially for those who do not want

00:01:06

to correct, but also try it, it’s

00:01:08

really very exciting, you are

00:01:11

transplanting mentally yourself before

00:01:13

lunch or dinner, you can not necessarily

00:01:16

at each reception at one of the receptions

00:01:18

and ask how you feel, what do you

00:01:22

really want to eat from what is offered to you, or maybe

00:01:24

you don’t want to and this will show you

00:01:27

that sometimes we erroneous choice of this or

00:01:30

that product, this concerns

00:01:33

weight control, weight correction, which means that

00:01:36

regarding movements, this

00:01:39

week we will try to do three lessons with us, to

00:01:41

emphasize when x can be with an

00:01:44

emphasis on a certain muscle group, that is,

00:01:47

you will still be complex he

00:01:49

will work with the whole body, but we will

00:01:51

put emphasis and today in the fourth

00:01:54

lesson we will focus on the anterior

00:01:57

muscle group, mostly on the abdominal muscles,

00:01:59

we will try to feel it in the lesson and in the

00:02:02

next lesson we will focus on the

00:02:04

posterior muscle group and on Friday in the lesson we

00:02:06

will focus on the side group of the suit,

00:02:08

try to see how you can

00:02:11

make a certain

00:02:13

emphasis through movements, this is important for us if, for

00:02:15

example, we determine that some

00:02:17

muscle group is very behind in the general control of the

00:02:20

body and so we lie down on our back,

00:02:23

remember that if we need to increase the load,

00:02:25

we we lengthen the movements, do not forget that

00:02:29

we have a rule of comfort zone of the beginning of

00:02:31

the movement and very smoothly, with an exhalation,

00:02:34

lower the tension and now we will

00:02:37

try to feel again the strength and at the same

00:02:39

time the imprint of the body, try

00:02:42

to feel how much space in

00:02:44

space you occupy and observe

00:02:47

what imprint it leaves body and if the

00:02:51

difference between the feet is the back of the

00:02:55

thighs and buttocks between the

00:02:58

chest with the hands and the back of the head

00:03:01

I remind you that if the chin

00:03:03

rises up we put it

00:03:06

under the back of the head bend the legs secretly heels at the

00:03:09

level of the ischial tuberosities we shorten

00:03:13

eat compressed slowly look to the side

00:03:16

ants neutral position

00:03:18

bend in the lower back look towards

00:03:21

the knees, we perform several tasks, feel

00:03:24

the line that

00:03:25

our sacrum and the back of the head draw, gently on the knees,

00:03:29

fixation, relaxed on the back of the head on the legs,

00:03:34

fixation 1,

00:03:35

they broke and one more time, our task is to remove the

00:03:39

difference between the front and back groups,

00:03:42

find out if it arose during this

00:03:44

period of time, immediately

00:03:46

begin to perform the exercise contracted the

00:03:48

abdominal muscles as we exhale, slowly lift off the

00:03:51

right foot, gently

00:03:53

hold the abdominal muscles up, do not lift

00:03:56

the left foot in this position, we will

00:03:59

perform a small movement when our thigh

00:04:02

moves towards the right shoulder,

00:04:04

exhale outwards, return neutral as we

00:04:08

exhale, perform the shoulder returned

00:04:11

neutral as we exhale towards

00:04:14

neutral returned to the left shoulder and one more time outwards

00:04:17

about exhaling neutral foot on yourself

00:04:21

exhale to the shoulder neutral to the left exhale

00:04:25

neutral the same left leg to the left

00:04:28

exhale neutral to the shoulder

00:04:31

exhalation moves correctly neutral to the

00:04:34

right neutral excellent one more time to the left

00:04:37

exhale the pelvis does not move I

00:04:39

treat the exhale with the back of the head no wonder the side

00:04:43

perfectly lower one leg, the other leg,

00:04:46

relax,

00:04:47

straighten your legs, compare your imprint, does

00:04:49

anything change in the imprint, bend your

00:04:52

legs at the knees, intertwine the

00:04:54

lads’ fingers on the side, direct your shoulders,

00:04:57

direct your elbows, because the shoulder is down,

00:04:59

support the chest of the object, if the shoulders, according to the

00:05:01

data, will rise up without support

00:05:04

for difficult years sank down, feel with

00:05:06

the support of the chest, slowly as you exhale,

00:05:09

raise the seat of the lower corners of the shoulder blades, the belly is

00:05:12

gathered up, don’t miss it,

00:05:14

and rose to the upper edge of the shoulder blade,

00:05:17

exhale the lower corners of the upper caulking,

00:05:22

lower edge, upper edge of the shoulder blade, and

00:05:26

turn around on the right shoulder blade,

00:05:29

twist, open, burst into the ceiling,

00:05:31

left, return

00:05:33

here stayed on the shoulder blades, poured in that they

00:05:36

opened up, returned the whole thing and

00:05:40

opened up one more time, exhale, the pelvis does not move,

00:05:42

returned the revenge and opened up one more time

00:05:44

and came back down, not from the red-

00:05:48

hot wall along the body, the legs

00:05:50

you brought compared from the cloud and now

00:05:53

we work in unifying the movement, we

00:05:55

intertwine our fingers under the back of the head

00:05:57

elbows ceiling shoulders down gently tear off the

00:06:01

right foot right knee move

00:06:04

about ml actor to the right knee for five

00:06:06

counts on the exhale 1 body to the left 2345 come

00:06:11

back once you don’t put your head on the

00:06:15

attacker tear off direct the right knee

00:06:19

1 at a time 2 don’t pull the neck 34 don’t

00:06:23

have to touch back 1 2 the head is

00:06:27

fully filled and lies down and continues the left

00:06:30

elbow the right knee the body on the right three

00:06:33

four five back 1 2 3 4 5

00:06:40

and then we make the movement left elbow with

00:06:42

the left although for one two three 4 5 back and

00:06:48

one two three 4 5 lot knee

00:06:53

[ music]

00:06:55

one-two-three-four pull the neck back,

00:06:57

run up the hip and body and without

00:07:01

relaxing right elbow left knee

00:07:03

1 body slightly to the left excellent and

00:07:06

come back we

00:07:08

slowly lower the chest with the

00:07:11

head and immediately exhale shoulders down

00:07:14

we come off rise up like a mound not a shovel

00:07:17

we tear off one foot 2 stacks move

00:07:20

elbows on the exhale down and

00:07:24

go back belly gather on the exhale

00:07:27

down go back on the exhale club team

00:07:31

go back on the contrary elbows move

00:07:34

knees no need to touch small

00:07:36

movement start back no movement

00:07:39

slowly to the lower corners just

00:07:42

come back and exhale one more time

00:07:44

and returned, combine two

00:07:47

movements, exhale, returned without a jerk, can’t

00:07:51

reach with a jerk, controlled by

00:07:53

the movement, returned, don’t pull the neck and

00:07:56

the final time, exhale, returned one

00:08:00

foot, 2 ospreys, straightening the legs, arms along

00:08:02

the body, relaxed party, did

00:08:05

you manage to connect the abdominal muscles a little

00:08:07

more than usual, turn around on the

00:08:10

stomach, arms bent at the elbows

00:08:13

it means the elbows are to the side the head is

00:08:16

turned to the side we immediately perform a

00:08:18

protective reflex I recommend doing this

00:08:20

each time slowly through the extension tear

00:08:23

off the crack look in the direction of the turn

00:08:26

turn the head in the opposite direction lower the

00:08:28

head down neutral

00:08:33

position slowly turn the head in the

00:08:37

opposite direction

00:08:40

lower down very well from this

00:08:43

position we slowly, elbows to the sides, touch the

00:08:46

acids to the back of the hand,

00:08:49

gently, a small movement, curl the

00:08:52

toes of the left leg, extend the leg at

00:08:55

the knee, lower the left foot down,

00:08:59

extend the leg at the knee and down very

00:09:03

well and we will work the posterior group of

00:09:06

muscles from position 4

00:09:07

and slowly such north of the heels and

00:09:09

we stretch the back muscles, we come out in a

00:09:12

position on all fours, we remember that we

00:09:15

need to pull our shoulders up so that the barrel hits the

00:09:17

chest in this position,

00:09:20

we slowly straighten the leg and make

00:09:23

a movement; the task is the abdominal muscles are collected; the

00:09:26

support is the left arm; the right leg and the right

00:09:29

arm rest on the ilium.

00:09:32

on the left, shoulders down, she controls so that the

00:09:34

pelvis does not rotate as you exhale, slowly

00:09:37

raise the leg up,

00:09:39

lower down, gently up, we are on

00:09:44

the diagonal of his core

00:09:46

up, the pelvis does not move down, we raise

00:09:50

the leg up, the foot is towards ourselves, we have an

00:09:52

imaginary wall and draw a robe on the top, from

00:09:55

left down to the right, the pelvis does not move up left down

00:10:00

right change direction

00:10:03

down left up right down left up

00:10:09

right very well release down

00:10:12

relieve tension

00:10:14

come out again in a position on all fours

00:10:17

right shoulder to the pelvis right leg

00:10:20

straightened left hand controls the

00:10:22

ilium abdominal muscles are collected

00:10:24

from this position to the pelvic line up and

00:10:27

down no movement in the lower back up and

00:10:31

down, up and down again, raise up,

00:10:36

hold the foot towards you, draw a diamond up

00:10:39

right down left up right down

00:10:45

left change direction down right up left down right up left lower down

00:10:54

again, remove to the previously

00:10:57

neutral very good and continue to

00:11:01

work with the back muscles through a

00:11:04

diagonal connection from the abdomen. left hand right we

00:11:08

lift off and slowly hold in weight

00:11:11

we control and begin the webinar bend the

00:11:14

leg at the knee exhale and lower the plan

00:11:19

down and one more time the shoulder to the pelvis

00:11:23

exhale and gently down and the final time

00:11:30

exhale

00:11:32

perfectly and down we change the position

00:11:36

raised the diagonal we control this

00:11:38

diagonal slowly exhale the shoulder brought to the pelvis a

00:11:43

synchronized movement of the hand to

00:11:46

exhale gently down and the final time

00:11:51

the face is parallel, exhale and down, perfectly

00:11:55

relieves tension,

00:11:57

turns around, lies on your back,

00:11:59

compares the difference, the

00:12:03

body immediately felt its imprint and now we

00:12:08

will work again with the back group, we will use our

00:12:11

arms and shoulders, but we will connect the

00:12:13

abdominal muscles arms are bent while walking,

00:12:16

straight, directed towards the feet of our

00:12:19

elbows, we will tend to the center, that

00:12:22

is, very often the elbows turn

00:12:25

from the center outward, we turn on the

00:12:26

humerus, we turn around, we don’t do

00:12:29

it and we start the legs and maybe, so that there

00:12:32

is no cramp, you can put many

00:12:34

closer back, our task will be to

00:12:37

lower down through the abdominal muscles and bend the

00:12:39

arms at the elbows, perform the movement,

00:12:42

push ourselves out and hope and count a 1 2

00:12:47

good contact

00:12:48

three four abdominal muscles 5 hold the stomach

00:12:52

six seven eight nine legs do not

00:12:56

come off 10 collected the elbows push ourselves

00:12:59

1 2 3 i lived shoulder blades four abdominal muscles

00:13:04

work five six seven eight nine

00:13:09

ten one more time x 1 2 3 belly 4 we

00:13:14

go round with our backs control the

00:13:16

abdominal muscles lowering down and

00:13:19

up one more time one-two-three elbows to the center

00:13:24

6 7 8 9 10 we lie perfectly on our back

00:13:32

we compare our imprint and if

00:13:35

we feel the difference, our abdominal muscles

00:13:38

turn very well to the side, our

00:13:43

palm is lowered towards the floor, our legs

00:13:47

are gathered together, our feet are together and we raise our

00:13:51

upper hand up, our palm looks away from

00:13:54

us, we exhale, slowly raise our

00:13:56

leg gently from this position, we begin to

00:14:01

slowly make a movement the inner

00:14:03

part of the knee, remember the first lesson to the

00:14:06

inner part of the knee, hold the foot towards yourself,

00:14:10

press gently, move the foot towards

00:14:14

you, the heels pushed out, pulled up the toes,

00:14:18

abdominal muscles, gathered heels, pushed,

00:14:21

exhale, balance, pulled up the toes and

00:14:26

gently pushed out one more time 5

00:14:30

I pulled up the toes, hold with the abdominal muscles

00:14:34

and one more time

00:14:35

fourth once pushed out and lowered down,

00:14:39

perfectly relaxed, turned on your

00:14:42

back, compared your sensations and if

00:14:47

the difference turns very well to the

00:14:52

other side, palm on the floor of the foot together,

00:15:00

ear lies on the hand, there is an uncomfortable

00:15:03

reminder, there are options, hand up to the

00:15:06

ceiling, foot on yourself, belly is constantly

00:15:10

collected, otherwise the lower back will connect

00:15:13

hand over the shoulder do not move the hand

00:15:16

high slowly foot the inner part of the

00:15:20

knee reminding on exhalation two legs

00:15:23

together ribs stop the with do not float away with

00:15:26

tops and heels pushed slowly

00:15:32

toes away from you heels exhale pushed out

00:15:38

gently toes away from you muscles work one more

00:15:43

time pushed away from you controlled

00:15:49

movement and the final time

00:15:51

we pushed out and lowered ourselves down

00:15:56

relaxed

00:16:00

felt with the sensation of the body bend the

00:16:04

leg at the knee and slowly pull up the

00:16:08

knees of the chest spread the knees to the

00:16:10

sides and grab the big toes of

00:16:12

your feet in this position you gently

00:16:15

lower yourself onto 1 hip your

00:16:18

head lies on the floor no haru I I clean myself

00:16:23

one more time in the other direction on one

00:16:26

bucket slowly by 2

00:16:29

and we thus roll to one

00:16:31

side or the other very well bath

00:16:36

side gently and their other

00:16:40

excellent me and position we take hold of the

00:16:44

shins or lower them further down raise our

00:16:49

heads up and do the same thing only

00:16:51

we let's stay on the halves of our

00:16:54

back gently on one half, keep the

00:16:58

balance,

00:16:59

returned to the other half perfectly on

00:17:05

one half and begin to break the arm

00:17:09

and leg at the knee, break it remained into

00:17:12

halves, stop on ourselves and collected it,

00:17:15

returned to the other half and

00:17:18

break it, keep the balance balance balance and

00:17:22

come back again once at a time

00:17:25

neutral exhale balance and break up

00:17:30

connected all muscle groups into this movement

00:17:33

returned the opposite side gently

00:17:38

controlled movement synchronize the

00:17:40

work of the arms and legs returned encroached on

00:17:44

one leg 2 straightened and relax with an

00:17:49

exhalation lowered into the movements

00:17:51

felt your body what has changed

00:17:53

your prints very well slowly

00:18:00

turn on one side and today we have an

00:18:03

exercise that will touch our

00:18:06

dollars, this is an exercise that is connected

00:18:07

with the word up district, our task is to take

00:18:10

a breath, lip relax, there is such a movement as a

00:18:12

helicopter sound

00:18:15

[music]

00:18:23

for us it is important to combine it with a slow

00:18:26

rise of the diaphragm, that is, this is not only

00:18:27

for the circulation,

00:18:28

but in order for the diaphragm to work

00:18:30

well, inhale one more time

00:18:34

[music] we

00:18:44

strive to perform this movement; it

00:18:47

will work both to remove the

00:18:48

diaphragm spasm

00:18:49

and to relax the circular

00:18:51

mouth and so today there was an emphasis on the

00:18:54

abdominal muscles, I think you felt it with sensations

00:18:56

if you have any questions

00:18:57

leave them under this video, I will

00:18:59

answer them and we will meet in two days on

00:19:02

Wednesday where we will focus on the back muscles

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