Tatyana Brajnik

Saved 5/27/16 12:54 PM to we grow thin together

AEROBICS of the house for beginners | the Lesson 1 to ru - YouTube  See details »

 

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  • 00:00: Hello dear friends with you I bustling Snegina and today we you will learn the basic step aerobics let me tell you first bit what aerobics as well as in common with what they eat see this training before
  • 00:30: Total cardiorespiratory system means that we train the heart and we are training vessels increase vital capacity light Here and accordingly we get another such positive effect from aerobics like but fat loss aerobics is not just say so training is also and fun way diversely spend your time a little dance move slightly improve coordination movements and respectively, in improve yourself mood so I I think that today we
  • 01:00: We start with the basic steps so even if you We have never done aerobics today the very day when you should be started and try to learn These steps we go from the beginning of the the most simple steps They have a hundred interest will exactly will so weary try us today will help me 2 remarkable girl is rolling and rolling ring 2 was with me today We start with the fact that We will build a neutral body position is
  • 01:30: It is very important in all my lessons I I try to get people It begins with we see this put a foot parallel to each other pelvic width Jazz on goal you will direct the coccyx floor and try put into operation abdominal muscles thousand try to abdominal muscles at the time worked all time has been stretched Further you will be straightened the shoulders shoulders Lower back down and pull them down to floor to the pelvis crown you stretch
  • 02:01: top chin keep parallel floor and then in addition to the of what you Train your I put respiratory system better than you mood you have and You will work parallel need to the female is also very important because Posture is everything it health from not very but a lot depends on judgment in life we are for they should therefore be I offer today follow the tutorial posture and receive let's enjoy You start with a warm-up stretch hands top breath exhale, lower the hands down until all
  • 02:31: simply everything is easy try each stretch once more up well the last time and the next time you I do recommend shoulders from the inside out try each subsequent rounds do a little more than the previous one because we need to warm up to prepare the body work well even four times the 432 thanks hands in front of your objective to reduce the blade
  • 03:02: together Stretch thumbs back as if you You want them to back combine perfectly until everything just go make four 4 times 32 Thank you, we will do some slopes straight forward back crown pulls ahead Stop and hold parallel to each if another stretch yet you do not It allows bend straight
  • 03:32: back and keeping their knees straight you slightly bend in general, in principle, I advise everyone to their knees with good bend let's do more twice and the next time we will stay put your hands underneath hips and will do the exercises which is called good and evil cost happens with exhalation rounded back with inhaling straighten try to focus done on the lumbar department is not on the chest it is on the lower back another 43
  • 04:03: 2 well next time kyphosis rise up and we make some to cope with the attacks left foot let start with us right We need to prepare leg muscles to work us will actively go an hour so we make a few attacks to slightly warm look you step back so to heel you had above the knee try this angle 90 degrees keep it very important
  • 04:33: Tread alternately the right and left leg and well below you will pull his hands before him and you the crown continue to pull up to monitor posture perfectly still twice will do if I was only once we add twisting to the right and to the left side stay at the bottom twisting to the right you still remember that abdominal muscles
  • 05:03: you tense hold them in strain their toes feel stomach well, let's make four four times well try symmetrically to do the right to the left leg it is important that one leg to be a big This little scam sadly once again if the cottage just right leg straight in front you are you doing lean forward stretching muscles back surface
  • 05:33: thigh on the right foot themselves and the hind leg that behind you bend let's linger down 4 accounts and 432 carry weight right leg left foot steps back put your hands in an emphasis on right side of feet lower the left knee to the floor and lower the pelvis below Cola four times more Now stretch
  • 06:07: hip muscles stand leg that you It is behind them too 2h them actively work today role well last time We go up and change left front leg stop on the slope still well ahead dictionaries two stay down try straighten your back outstretched and stomach pulled in
  • 06:37: bedrock great bend left hand on knee the parties of the left feet we drop right knee to the earrings again that the angle between the femur and tibia was 90 degrees two more times to put on trolley with round backs We climb up We inhale and exhale Moreover, our warm-up Next, we completed
  • 07:07: try you simply strode You step on the right and on the left leg as the if you just walking down the street but it is Tread on a place will not moving perfectly right and left I I think that all this It turned out we all able to walk very well see you continue to do March movement It called the itinerary even the first movement we aerobics learned it well below you I remain march slightly vary steps
  • 07:37: as soon as you ready can join me you can make a match so much time as you want These great that I I'm doing right now one foot stand on the whole stop second I submit to toe often on the nose fine hand work back and forth well now let's try
  • 08:07: increase the amplitude movement stride so far you can step take a lot of places on the the right and on the left leg one leg representative of the whole stack of old substituted for sock aerobics movement
  • 08:38: he called touch all this happened perfectly Tread a little wider Try to walk on slightly bent legs not passed on straight fine you You keep on doing our beautiful garden I'm a little wheelbarrow change my just a little I see a little Now I changed the ball
  • 09:08: feet do not represent a bending at the knee, heel pull is not good movement It called zahlost trek upstairs fine just you move on right-left leg put your foot necessarily tusa You want to plan socks do not go to toes is very important can tell begins to walk they first on the toes they go to worship stop and stand muscles shin we do for you I do not remember, we immediately
  • 09:39: we will walk perfectly well drop learned memorable hands here also you running back and forth if you want to increase the intensity add even wider movement is hands went So you go I make a request little vary movement to make the oven I bending the leg in
  • 10:09: hip the joint as soon as you You will be ready, too also join Walk to the right on his left leg to the author raise any school and folded along slow and with a mustache in the knee joint hands also work back and forth excellent and we have the third movement this movement It called on the knee Russian will let
  • 10:39: call the day to understand It was not and there is another English only at border will have to do then your coach you in English to say Well, that would not terrible in principle it is important how you do it call it is important how you do it doing as It looks great check that you remember account great you are great Well done, we let
  • 11:09: This little step upgrade try to do touches requests and a little Peppers such forward in front of personally, it's almost we get the dance you can for example and danced somewhere and respectively look cool when this is good, we will called the move
  • 11:40: will just be even touch them English name Well, let it be skating and so attention after personally get you continue to do step I'm still a little touch it will not change my very difficult we are the same touch We will do just per foot You can apply and friends with your
  • 12:12: must, in principle, all men most such dancing not only discos so widely a little more less good attention Unscrew stomp excellent Well, let's try to connect we have very much as many steps we came on his feet there perhaps we combine it's starting over zahlost and then knee and will do then we do here on touch forward Touch back from 5 to 8 time to make 432
  • 12:45: attention for Bles 75432 Attention Karen attention in 5432 Kazan from the first in front of five four three, two and Now behind seven six five four three two sets
  • 13:15: this perfectly well we already have in not your bundle first in the life of scholar of It can not be not proud I think practically on its way We took the first step and so let's go a little further and upgrade will still hacks you will shout I do for Trach little vary I'll step to the right and 2 two left
  • 13:46: as soon as you ready as well as all to join I am what I am doing I I take two steps to the right and left first I set foot on the whole with you do not really context I I imagine your foot on to the amount of Lessons also works back and forth do not forget about them great that the movement It called Davos stomp a double sleeping
  • 14:16: very, very sound allow you to Shastal fine and now you need to do him a little wider because we are not just teach steps dash drive still get each section training than harder you m your heart is fixed pulse beat faster intensity will to rise again if you feel that it could be you hard you make little steps
  • 14:46: less can this hands on Belt play and reduce intensity or may go on march to restore them they choose each Kampe light can make I found them a bit here Volzhsky articles I I change my step further very little little you You keep on doing I double whisper me a bit see what I I changed leads Walking the Streets foot
  • 15:16: the leg of the second step in I step back, I I hope that all you've got You do this step and It left us to learn its name, this step It called greypayn What is the name It called grapes were version like you here is what type so wine people do not
  • 15:47: Different makes wine maybe it again Do not forget that you I want to do well step tread widely good try then again, I slightly vary easy to combine steps we We learned earlier in will end be sheet plow article do
  • 16:17: zahlost not difficult request at the end you have You know this step nothing new do you know yet Four times four three, two, and try to After adding the knee remember we are bending leg in front of you so excellent two three four
  • 16:47: then you still remember the beginning we made the tail and then knees then We did touch Let's join this together 200g go let enough so for the pleasure then your region finished 432 zahlost outset
  • 17:17: seven six five two three four attention to the knee is eight times five two three four attention to touch seven six five four three two touch 4 times be careful two double hide
  • 17:48: times to the right twice left great be careful Grapevine let make a long touch and appreciate Step 32 fine touch more again from the beginning rivets 542 knee try not to
  • 18:20: stop Note Before a three more and behind him personally you're good attention to the power of touch one more time, and we do play a waltz
  • 18:50: another hell and we make groups simply let We stay step. great you are great Well done already learned great just a bunch of steps and let us now proceed on the march catch one's breath good breath and exhale more also currently viewing
  • 19:21: this time you if you can do not need to He continues to steps 8 take a sip of water run to the kitchen fast loan 51 if not south or you do not I do not want body requires just jump well and we remain also on the march we have to walk it more confident and We will learn a little more a series of steps you You keep on doing Masha, I expressed a slightly different hat
  • 19:52: it looks like the car I Walking the Streets right foot back and forth Poetry walking on the beach the whole foot and 6 left leg I also have there is no step back step on them you really please do not step toes handheld will very much strain the willy-nilly, their Hammer them not will like
  • 20:22: try if all got to do This step is wider Sure it movement called mamba you keep doing I'm a little I will change my walk catch the right foot diagono has left foot diagonal in this step forward my desk and we are about the width pelvic width can
  • 20:52: a bit wider then I I step back connects the foot Instead of getting on two steps forward, two step back forward Forward back to you you can see down on the floor and see what it looks like and Your version of what it It can be like like me tick or it may seem be on the letter b English in general, to make it It did not look like this is a step It referred to herein as years and how letters
  • 21:22: 2. perfectly still and 4 3 two and verify knowledge attention mamba forward back good It came four three two be careful whist side side
  • 21:52: along together well four times more 3 two more attention mamba forward back four times left 32 We go to all you You keep on doing
  • 22:25: Physical-Technical Institute not to It happened Tread well ahead I little vary steps towards you both will only ready join me then you are ready to Join watching that we changed back now what well as forward present Tabuk foot back back forward forward back back forward forward Now you, too, if have all done You can view
  • 22:55: at the bottom of their feet, and see what figure they portray This, too, seems to check on inverted the move Leave it called like the letter to two three four go on the march go on the march and understand that you just done because only that score three steps learned aerobics a great though
  • 23:25: I repeat them together starting with my mother through retro 2 attention to mother right 43 foot two be we will be careful Right do June 5 4 3 2 not mania hd widely ago 8
  • 23:59: Day Tread widely You tread on all foot nobody Dare to be punished 3 more two Come over to the boy let us once again but we Now do not 8 and four times three two one mom three two more times be careful
  • 24:30: Critic three times attention to the facts 4-axle at -32 thanks transition in March we now even coped we are a little more complicated will do for 243 2 you have only two oil go to Mars and now all of
  • 25:07: one willing to do can thunderstorm with sex tube rules you even cancer cancer Tambov vitek boy you try in a row fisting mom acer once mighty forward and together you just need to slightly faster to think that they should come march mom who's back on
  • 25:37: track Thank you to remain perfectly still on the march three steps plus to us piggy bank that we We were already at the end Dress to make general unbelievable let's move on to the cars I may hope before you forget the beginning of our motives classes let remember you the most the beginning and that's in a row consecutive in a row to go
  • 26:07: which it very clomid four note we do zahlost eight times 654 we do even knee 8 83 pack touch forward four who were
  • 26:38: then we do touch 5432 double flip to another someone you enough and do greypayn well It is doing great and then did greypayn and at the end We made a request you fellows we do
  • 27:14: another floor and pass on the mark it turns out that you Tread Now left leg about early left right left grass if suddenly get ahead do not go do not The terrible truth and so we walk Now all the steps we learned Mamba keep posted with left foot you are ready you mamba steps forward and back let's work it out
  • 27:45: this step with the left foot you can remember they already know that you Tread hands work protivohod as you walk down the street we continue to walk mom let try symmetrically splits the right and left legs and Right, we trained long now need as much to do left we do mother and themselves at this point
  • 28:17: We think of the same step It was next and remembering that the channel let's finish was We make it through 1 hour we do by step now with the left foot, we steps forward with the left legs brazenly here in this Unlike their home pitch list on the right is now time has come from left already like Shata wider Petrashko we do do we keep
  • 28:49: and we think that it was continue to speak we blind cover we remember made of the left foot ago leave all together OK we continue to walk also train our step that will be on the left on what a good both from the Right a large tap well do another 400 3 more class and move on to the match with left to find are marching
  • 29:20: left to join the new 8 we have 8 and 85 recipes business through 432 mamboo 70 more you fine get all 6 and that I take all officers 4 more rest attentive and whist We go forward on the
  • 29:50: 87 six seconds May 4 cups 32 Be careful Astyk and 8 Osipov us need 7 65 four three, two and we go on the march move on to the match
  • 30:21: left leg and now we will do for all 4 of 4 skull 432 attention mambo left back and forth even foot there are still three times 2 be careful Esther 32 be careful blind 4 umnichki 32 fellows we coped fine go to Maria
  • 30:51: what happened next remember we all did 2 well take 2 bomann only 20 and all at once Stack also only 2 and immediately a step go to the march on over the filament digest that you just We did once for all 2 mango 12 more to lead on well tap 2a
  • 31:21: go to the match and now all in one unable to cope with his mother forward 200 otep Marge stay still just as the mamba 2 step and Stepan march and now make straight mamba Chicken Ostap and immediately mom again
  • 31:52: is there a step again let lived Ali Baba and go to your great and we learned These steps will fix steps with the left foot and now move on Be touch site caution last mate. Now do we march remember all again until the beginning These mambo lead plastep and keep your head memorable through 432
  • 32:23: we will do begin zahlost agate about 4 you will do fine knee 8 ladies agree on 8 4 four three two touch was true and behind in touch
  • 32:54: themselves and then we you have done to homes 52 times repair four times what then we do Grapevine excellent and then we did Grapevine and games went Let's stay on this step now and We will do just it greypayn and Reach
  • 33:24: now be we will be careful do this step but will stop here here on march march left march 432 group ban else wrinkles 432 find the right march march march march Order your left
  • 33:55: just let us divide creep right do Noginsk I marches I think it's turned again on right We walk and walk and just left I'm a little attention I immediately changed after the ceremony will do moms connecting yet Mom and the rest march 32 focus on the left
  • 34:25: mambo comfortable there will you do there You make a request and soon will step forward Korshak right zahlost forward perfectly barges Super mation on the left you do mamba march I remember one Step remember we did let's add a whisper it back and forth we left stepman forward without Teb
  • 35:02: stamps and just to the left you keep doing brand and I have changed I He added Now a little bit take rest and to teach
  • 35:32: it is almost in fact we We are doing the same choreography no longer just a row basic steps already we turned our early life can here they are 1 a couple of and on the right leg bold We go forward back fine and move on
  • 36:04: go to the match march recovering breathing again if You need to take a sip Water is the way all not true that you can not drink during training during Tigers well, I believe that you need to drink and can be We need fine until we do we march with you all remember with the beginning of all steps we are now repeat the first and add this one here things we had zahlost and we can be Step tests and try
  • 36:34: zahlost outset six five four three two knee before a fine 43 two touch takes six five four three two years ago we remember What happened next 4 3 2
  • 37:05: double-stacks 3 more two make final Grapevine first Touch next stop with you and focus will continue to Grapevine bent and Mama keep swelling great greypayn mamba not Remember to also make Right on time with the left
  • 37:37: legs greypayn mamba we stop and step out perfectly Left by step touch thanks you can pat Statement cheering up pat yourself on a what I am good fellow I learned many steps I phenomenal memory and see now our task will be so should we repeat all that we
  • 38:08: let's learn Four times we to do was such a good powerful each effect so we are now will do that 14 learned you do and the last step start from the First, let's sample 432 account inquiry neck 5 432 knee Friend
  • 38:39: 4 32 skating six five four three two and touch behind March 4 2 double-stacks chic they one doing
  • 39:09: Grapevine two mushroom war attention dies mamba by step special again and so we almost made the first time another two years we Grapevine I left bom bom
  • 39:43: and now you want to start from the very beginning zahlost 654 32 Karen Try not to lose amplitude continue all do the same wide skiing 432 behind you You can see that tempo music on some bugs rings in training slightly increased
  • 40:13: before it was going to be touch ok so we could get most texts training Grapevine excellent and point and mamboo bibtex Ostap again back and forth OK two more times to the right
  • 40:44: to the left on the left we have left make only two once you are ready to start first yes we are ready War zahlost seven six five four three The two tribes building cheer themselves 4 if not go to sleep before a touch
  • 41:14: behind him only a little bit 6543 2 double-stacks do breathe Two more try breathing detain and speaking Grapevine It may be bit hard to breathe but you try not to inhale yes we exhale remember
  • 41:45: Visser made at you and you once again on Mom and not put all as it was two more times do Right Left forward cool onwards and we you 1 final for grain 432
  • 42:15: knee two three four Touch all 8 4 3 2 ago 432 gave step touch Another greypayn
  • 42:51: two mushroom war and we are already at the finish straight we will need to take zahlost bestex mom Aster left the same most do not give up going until the end will do steps and more on learned once the right-left and left the final
  • 43:22: we all did go to the step. I am seen as a great all right, let's My sharply not stop will we restore breathing and only then we stop let's move on your take a deep breath still not not stop not come where there beside
  • 43:52: continues to walk This is very important so eat You feel like heart rate under your pulse starts gradually decline when you feel you can already yes you breathe can gradually we stay stop perfectly so that we now we are done just learned
  • 44:22: million thousand pieces step aerobics, Repeating let's It stretches a little stretch the muscle groups that you are now We are actively working especially muscle let the right leg We put a foot forward both the warm-up left keeping up with the fire and make the slope Now forward muscles warmed up and you will be able to stretch their Better yet, try to bend below Remember give back just straight leans bent
  • 44:53: back does not do so Please this is not very useful for I your spine You'll find everyone and I will make straight Girona back lean left leg straight sock on himself lean forward again straight back vanes Just try but You can even connect in the center of the back and will normally crown forward we reached stretch with you the rear surface hip you below the knee certainly feel extension rise upwards and Next we need to
  • 45:23: pull forward hip surface bend your right leg knee you can either to take up the wall behind some immediately if a balance is not happened or we can also just stand holding the balance for the by strong muscles center direct the pelvis forward, try here as if the coccyx floor send this slightly forward pull you stretch front surface Now that hip you walking work very so it is actively need to stretch to pay attention to even
  • 45:53: if you're just there actively we walked walked there is money already respectively straight important and stretch let us also left will linger in a pose somewhere but 15 seconds at least can be even longer if you want better can be extended by inside the stand well-immerse left leg down and further inhale extend for your fingertips hand up and exhale
  • 46:23: hands skrestnye take on the knees of and stretch waist up then have you now like remember we did words good cat now we need it do evil cat and waist and pulled that is, up to you it is important to stretch your muscles your waist Well walking up at vertical position on it load enough high but we are now take off this tension we are breaking up everything will be fine descend from the circular
  • 46:53: climb back vertebra by vertebra relax muscles neck chin recent rise and then you big stretch toes back opening the chest stretching department crown up the blade can be straight join hands and take the castle for back this way it does not turn out and will make try to pull Castle upstairs if you want more than sprains, you can do forward bend
  • 47:23: If you have enough you can stay simply lifting arms upward slightly well discouraged put down and stop wider and try do forward bend pulled elbows to floor stretching internal hip surface again your task straight back that is you cant
  • 47:53: Only straight back elbows try pull your knees to the floor straighten well also linger in This position is also 15 seconds is sufficient will hand you are rested on the floor of the foot closer to each other and with kyphosis go up fine you stand neutral body position we remember We did in the beginning lesson you bet feet parallel
  • 48:23: each other pointing the tailbone floor draw the belly square one's shoulders extend Top your crown chin parallel to the floor in this position you try how to stay longer follow up behind his back bearing Thank you today for the lesson you fine and you work out We learned a lot of steps this is just the beginning we will continue to teach further steps will do twists add hands and I guarantee that's the end of the course you can already come to any lesson aerobics and there is a spinner
  • 48:54: their knowledge or just dance at home for ourselves and Diversify so so to speak diversify their cardio because aerobics step aerobics is first of all diversity to you You could do cardio and not to miss here thank you very much pat friends currently it big Well done to ambulances meetings bye bye