Olga Shoronova

Saved 5/12/19 1:29 AM from lfk

ВОССТАНАВЛИВАЮЩИЙ ДИНАМИЧЕСКИЙ КОМПЛЕКС на все тело

ВОССТАНАВЛИВАЮЩИЙ ДИНАМИЧЕСКИЙ КОМПЛЕКС на все тело  See details »

 
Video subtitles:
  • 00:00: with you flexible body program offer your attention dynamic complex exercises for the whole body with which you will improve mobility and joint stability develop skills balancing and restore normal muscle tone using the proposed exercises you accented to work out and hip joints strengthen muscles hips and knees improve coordination and consistency of movements strengthen muscle corset and improve condition
  • 00:31: posture recommend performing the lesson as restorative practice after intensive classes as well as to prevention of degenerative changes in joints begin the lesson in a standing position feet wide pelvis knees tightened then assembled lower ribs straighten your shoulders crown stretch up on the exhale rotate shoulders on the chin arms raise up on the exhale twist inward
  • 01:03: chin down inhale reveal pull out in exhale twist arms in inward we feel how it goes into work neck shoulders and upper back [music] and
  • 01:33: with the next inhalation we go easy squat bend hands back exhale Xia rounded arms forward deflection of breath exhale rounded knead spine belly keep fit work in comfortable amplitude [music] finish moving stretched by
  • 02:06: center of the palm in front of the chest inhale squat posture exhalation posture draw in the widow's diagonal pose chair in games traction back diagonal squatting in a chair position keep the spine stretched lower ribs to center [music] [music]
  • 02:43: [music] perform the movement last time back in the center of the hand we put on hips perform circular movements with the pelvis and crouch down until heels
  • 03:14: detached from the floor then changing pelvic rotation direction grow up and change again crouching heels semi and changing direction we return up try not to engage in traffic all that is above the waistline, keep your posture shoulders straightened elbows look in feel the sides of your muscles tighten feet [music]
  • 03:44: [music] put the feet wider than the shoulders of the palm in front breast tightening the front hips tighten the pelvic area begin circular motion inhale we'll be pelvis forward exhale back in whether that movement is not make feel like warm up hip joints with strong legs pushing off the floor and stretching out all
  • 04:15: body [music] change the direction of movement during this movement should not cause pain lower back [music] [music]
  • 04:45: movement ends in a semi tilt raise your hands on your hips knees socks look outside crouch twist hips hips inside and repeat thigh squat out shakes thighs of the foot inside the squat alternately screw the hips out inside in keep your posture do not lean body keep the collected pelvis and lower part
  • 05:15: belly buttocks should not go back during heel squats do not come off [music] finish squats knead foot
  • 05:47: rotate tucking all your fingers to the floor rotation is performed in both directions we change a leg [music] move on to the next hand movement pulling the sides below shoulder level body
  • 06:17: collected raise the right thigh we stretch a leg sock on ourselves we bend knee leg away unbend the knee bend return hips forward and continue to work so bend your leg hip move forward stretch the knee bend push the hip back stretch out knee bend hips forward while moving to the corners
  • 06:47: try not to change the position of the body also make sure that the basin does not go to the left ending movement right foot down arms down left thigh up leg pull the bend pull the hips back stretch the leg bend back forward pull bend pull back pull forward bend continue feel strong and stable support
  • 07:19: light and elongated body [music] [music] finish the leg movement handed down hips move the right leg to the side and translate leg cross in front of the support by foot we return the side we take back the cross for supporting leg and return side alternately the leg goes away before and sometimes
  • 07:51: Behind the support, make sure that the pelvis is not shifted to the side watch for range of mobility in the hip joint [music] close your right foot down repeat too very left foot leg sideways cross in front of towards the back support behind skrestnye Now we follow that the pelvis does not fall down
  • 08:21: right in the body also do not commit motion [music] drop the foot down open your arms to the right thigh we lift up the body deflected in side right foot rises up go back to the center and move the leg back cross draws out the diagonal case
  • 08:54: again we return to the center we leave hull tilt position recalls the star move the leg back cross body in diagonal repeat this bunch three more times star center pitch cross traction return in Centre star to center foot step back cross traction diagonal
  • 09:28: return to the center of the star to the center to step back stretched diagonal in stay in this position a little feel the pull right side of the body go back to the center repeat on the other side left hip in front of a star transition we are going to cross the extension housing diagonal return to center star
  • 09:58: leg back skrestnye traction diagonal return to the center star return to the center of traction diagonal return to center star to center traction diagonal return to center
  • 10:29: last repeat star to center traction diagonal linger on this position feel the stretch of the left block back on the vertical foot parallel arms along the body open arms to the left again foot step back foot directed
  • 10:59: outwards left hand up turn the body right bottom edges intensively weighed down to the center return the body exactly step forward left thigh tightening to unbend right hip joint slightly lean back lean forward keeping the grouping go back to center lower leg right thigh up step back feet outwards heel to the floor lower ribs in self sacrum forward
  • 11:29: right arm up shoulders down body turn left return to center we step forward right and the bucket we pull up to yourself slightly deviate straighten the pores on the hip lean forward flex the femoral back up to the center lower leg repeat this movement try to avoid warrior position one lower back deflection
  • 12:00: if it's hard for you to balance this bundle use any and sometimes it maybe a chair or a wall move slowly and thoughtfully [music] with us [music] [music]
  • 12:49: [music] [music] [music]
  • 14:08: Recently ligament repetition [music] at [music] lower your foot down inhale draw out
  • 14:43: by hands exhale sit in the position of the chair smooth elongated spine go over deep position live let down on hips raise pelvis and up arms drawn out to the ceiling smoothly round back spin up pushed out pelvis forward traction with pragiba again we pass a pose of a chair from a hand through side forward belly chest on hips head down pelvis and upward bend round
  • 15:14: back spin up for arms traction with deflection arm chair pose through sides forward belly to hips tilt then saver head passed out and arms up the round back unwind a arms up and stretching with deflection posture the chair
  • 15:44: belly to hips hands forward to swear head down with round back spin up open out in the trough repeat several times [music] [music]
  • 16:31: position of the tilt legs are pulled go back to the bar tightened up pelvis tailbone in exhale knees down inhaling up the top of your head we direct our eyes to the floor [music] push the pelvis backward dog snout down legs bend plank exhale dog down
  • 17:01: inhale the strap continue to work from the bar add side transition strap left hand support right hand behind head exhale dog inhale transition side plate left hand behind the head
  • 17:34: [music] and [music] ending movement lowering your knees
  • 18:19: down the heel relax in baby head pose breathing round the back turn on all fours in a cat in two soft motion we continue the wave inhale widen shoulders chest forward deflection exhale loin of scapula up chin on the chest gently flowing actively pushing palms knees off the floor now on
  • 18:50: exhale draw a semicircle exhale push back up inhale backwards a semicircle exhale arched back up while moving do not relax the belly [music] align the spine exhale knee to forehead grouping
  • 19:22: and inhale leg back thigh out thigh inside and on the exhale gather back into grouping leg back twist your hip out inside in and grouping keep on working hip don't lift above the pelvic level we try not to take hip aside we are trying to commit feel deep pelvic muscles [music]
  • 19:52: lower right foot repeat left exhale knee to forehead inhale leg back up hip out thigh inward grouping leg back hip out thigh inward keep the belly assembled lower ribs collected chest does not fall
  • 20:22: [music] lower the knee down with exhalation shifting body weight forward we pull the knee to shoulder back to duty in the basin knee support right leg pulled out back exhale shifting body weight forward
  • 20:53: knee breath in breath back back keep the leg level up each time pulling the leg back well twist the thigh inward [music] [music] lower knee change legs exhale
  • 21:25: left knee outside to shoulder leash pull back exhale knee scores on inhale back exhale knee outside pelvis forward breath back exhale cross exhale backwards continue [music] We omit finishing a lap down to the pelvis
  • 22:07: heels baby pose [music] We approach in a forehead closer to deer hands keep your lower legs in the center line heads roll in the direction of the head it does not pile on the weight of the head on the camping body remains in the legs feel like stretched neck and gently exit this tass heels
  • 22:37: and chest and arms left head is light turn left at the end point relaxing on the inhale turn right head turn right relax [music] inhale back to the center with a round back
  • 23:12: rise up change position put foot forward put your right hand in front of your pelvis fingers look back inhale you enter up half bridge toast push up exhale drop to the floor change hands inhale pelvis and chest top up arm over head exhale and down during the extension try your feet and hips and knees keep parallel to the active support hand push off the floor and body
  • 23:45: pull out in length belly is collected coccyx retract in the pelvis [music] stay in a sitting position open
  • 24:24: hips to the sides of the elbows are directed to the center dorsal palms in the sides with legs hands to the center relax your neck chin on the chest cross your hips grab from behind the hips pull back back go back and up open the chest hands behind you change the junction of hands and again from
  • 24:54: pull back softly round back down on the mat do not fall With your hands, you reach for the head of the thigh. parallel to tearing the back of his head from the floor inhale exhale body right shin hands inhale into the center exhale body to the left hand to the left leg continue to work alternately commits to you tilts in
  • 25:27: horizontal plane one hand supports the back of the head 2 goes to leg loin sacrum tightly pressed to the floor [music] finish moving lower the head on
  • 25:58: the floor a few hands at your sides seconds lie relaxed [music] tear off the back of the head with one leg grouping the second pull out breath change the position of the exhale stretch the leg [music] if you are satisfied with the neck you can lower the head
  • 26:28: on the floor [music] lower horn stretch to center not tear the loins off the floor do this exercise before feeling fatigue [music] try not to help with your hands pull the hip closer [music]
  • 27:00: we [music] and finish the movement omit the head shoulder blades relax [music] tighten the right thigh to the left abdomen
  • 27:41: leg pull the sock on yourself straighten the knee all the back surface and about him in the back of the head on the shoulder of the shoulder blade on the floor is somewhat breathing or else in this position feel the front pull left groin and right lower back [music] change legs left leg grouping
  • 28:12: right foot pull the sock towards you back of the thigh is directed to the floor feel the front pull right groin [music] changing legs, stretching the left foot again
  • 28:46: right foot collect the position of the floor spider shin pointing up knees right angle is capturing the foot or shin gently pull the knee to the floor while This left part 2 for tightly pressed to the floor is not falling to the right [music] change legs
  • 29:25: right stretch the left bend grab the left foot gently on her click on top lower the left knee down the right side pelvis tightly pressed to the floor [music] let go of the leg to the sides shift
  • 30:05: the pelvis to the right left foot pull out the right stop on the thigh turn Tosno god shoulders and shoulder blades remain on the floor twisting with the left hand can be gently push the upper thigh away from you stay in this position [music]
  • 30:36: [music] back spin the translate pelvis and to the left we pull out the right leg turn the tass in the opposite direction helping hand gently push the hip the lower leg is stretched out relaxed
  • 31:07: [music] on inhaling we return to the center we return pelvis and smoothly pull the legs forward hands Per head whole body actively stretch in length and relax scattering the feet of the foot in
  • 31:40: hand sides below shoulder level we scatter eyes we try to hide completely relax feel like every cell state arrives relaxation [music] on the next spirit we move our fingers on
  • 32:15: hands on the legs Kalina tighten the chest moving in a sitting position straighten your shoulders arms inhale collect hands over your head with exhalation drop our hands to the heart [music] [music]