, legs taut, toes taut, first once maybe you won’t be able to tear off your shoulders or legs, it alll condition, but long-term training will help you cope with this exercise. our next exercise will be to strengthen the back muscles, for this we will need jump ropes again, the exercise will be called a boat , we need to lie on our stomach, stretch our arms forward, first lie down, hide our head, our body is tense, legs together, arms straight, what about once we we raise our arms, raise our legs, lift it all off the floor, hold... 30 seconds, maybe a minute, at least 10, if the child does not succeed, you can help him hold for at least 10 seconds , we lower ourselves to the floor smoothly, we have worked on strengthening the back and abdominal muscles, now we will work on stretching, for this we will need: a jump rope, take the socks on ourselves, heels tear it off the floor, put the jump rope on your feet and pull it towards you as much as possible, your knees are straight, pressed to the floor, if you can’t lift your heels off the floor, then you have room to grow, so we perform thi

we try to keep the body taut, legs taut, toes taut. first time.le to tear off your shoulders or legs. it all depends on your physical condition, but a long workout will help you cope with this exercise. our next exercise will be to strengthen the back muscles. to do this, we need the rope again and the exercise will be called the boat, we need to lie on our stomach with our hands stretched forward. first lie down the head to hide the body. we have legs stretched together , arms straight at the expense of times. we raise our hands , raise our legs, we tear it all off the floor, hold it for a maximum of 30 seconds. you can have at least 10 minutes if the child does not succeed. you can help him, at least 10 seconds to hold on the floor. we descend slowly. backs and press now we will work on stretching. to do this, we need a jump rope, we take socks on ourselves , tear off the heels from the floor, a rope, put on feet and pull the knees as straight as possible, pressed to the floor, if you can’t tear your heels off the floor, then you have room to gr

, legs taut, toes taut, the first time you may not be able to tear off your shoulders or legs, it alle to strengthen the back muscles, for this we will need again a jump rope, the exercise will be called a boat, we need to lie on our stomach, stretch our arms forward, first lie down, hide our head, body we are tense, legs together, arms straight, about once we raise our arms, raise our legs, tear it all off. from the floor, we hold it for a maximum of 30 seconds, maybe a minute, at least 10 seconds, if the child can’t do it, you can help him, hold him for at least 10 seconds, we lower ourselves to the floor smoothly, we have worked on strengthening the back and abdominal muscles, now we let's work on... the screed, for this we will need a jump rope, take your socks, lift your heels off the floor, put the jump rope on your feet and pull yourself as much as possible, your knees are straight, pressed to the floor, if you can’t lift your heels off the floor, then you have room to grow, so we perform this exercise for 20 seconds, more is possible, see how you feel, hold, hold, hold, releas

oh, you see, my hands are bent near my belt and the loops are always taut.irection, squatting in the other. in another way , the hemisphere is also called the boss; it is very good to perform the exercise on it in a bass manner, since all the muscles of the foot are activated, and this helps maintain the correct arch and also improves your foot if you have, for example, flat feet. perform each exercise 10-15 times on each side, do at least three approaches, and if possible, then do at least five with your child. so, to strengthen the leg muscles, use exercises with trx loops, they themselves force not only the target muscle groups to work, but also stabilizers, but we will complicate the proposed circumstances with an unstable support, a hemisphere. optimal quantity repetitions of all lunges, squats, jumps from 10 to 15 in each of three to five approaches. make sure that the loops are taut during movements, and that the child strictly follows the technique. good ranca and belarus, good morning, our dear tv viewers, maryaana morinkova continues to celebrate t

, keep the stomach taut all the time, then it’s easier to maintain balance, so we also have the press's lie down further. we got up not so long ago, then we decided to lie down, we’ll definitely change different positions , so we hold on to our legs , we lay down with a round back, our feet... stand away from the buttocks and here we lift the pelvis up, lower ourselves back, again raise the pelvis up, lower ourselves back , try to push yourself upward with your feet, your thumb, little finger, heel all resting on the floor. and at the bottom point we don’t place the buttocks on the floor, let them be a little on the weight, we do 15 repetitions together, i love the gluteal bridge, that same buttock bridge, everything feels good there, you’ve already included the back... surface of the thigh, you’ve already felt it, it will work here, well , the buttocks, of course, yeah, anya, how many approaches do we need to do the bridge, oh, bridge, you can do many approaches, three approaches 20 times each, feel free to go for it, we’ll do three more with you, you do a full approach, our spectato

make sure that he does not swing from side to side and does not touch the floor, the body should be tautike a string. stand against the wall in a prone position, rest your heels against the wall, this will make it easier to do the exercise, do not bend your back, place your hand and arm under the shoulder joint, fingers separated, bend and straighten your arms, do push-ups, do not lower your head, look ahead, in the first two exercises try to do 10-15 repetitions, now try to do a handstand, go to the wall, lower your hands to the floor, their correct position is important. fingers are unclenched, the palm is completely on the floor, hands are wider than shoulders, first lift one leg, help the child lift the second, stand like this for a couple of seconds, keep your legs together, all muscles should be tense, carefully lower yourself, first one leg, then the second, insure the child, safety above all. so that you understand that the weather good, so that you don't scold her, he is too cold, i'll tell you that last night in some cities of belarus it was up to +2 only, the situation in the

little easier, that is, i will help her, bend over, hide our head, always make sure that the body is taut, if we are relaxed, nothing it won't work. only injury, katya, strain, lower, bend over, squeeze your handles, jump, 1, 2, 3, do it, like this, put a mat on the trampoline for safety, first do a forward somersault, remember about the correct grouping, toes, heels together, knees slightly. head between the knees, hands are located in the middle of the shin. now try to do a somersault without the support of the hands. to do this, bend down, swing a little on the trampoline, push off with your legs, do a somersault. it is important not to relax during the exercise, clearly after the jump land on your feet. now try to do a somersault. your whole body should be tense. swing, do a somersault. start with a small. amplitude and gradually increase it. amazing people of our country. the purpose of this hall is to distract children from the street, to attract them to boxing classes, so that they spend their free time and train in the hall, and not somewhere on the street. these children with lea

keep it taut while doing this. try to repeat the exercise on the other hand. the palms of your hands. pull out. don't bend their legs, put them shoulder-width apart, knees. do not bend, bounce the ball off the ground and catch it, try to complete each exercise 10-15 times. and around the site is kind, rannitsa, belarus is a real beauty, in addition, the talented singer natalya orlova with the premiere of the song, but natalya , we welcome you, we'll talk about the premiere a little later at the beginning we want to get to know you to find out some interesting details about you. who you are? what are you, if you have a musical education, tell me i am the soloist of the ensemble my favorite city and i am a beginner belarusian artist. and well , today i will speak here at your premiere of the film favorite city. this is the same vocal instrumental ensemble. bring the department of the ministry of internal affairs correctly yes, yes, yes, so that everyone immediately understood everything well, but here you are, working. here in this beautiful vocal-instrumental e

make sure that he does not sway from side to side and not touched the floor, the body... should be tautainst a wall in a prone position. press your heels against the wall, this will make it easier to perform the exercise. do not bend your back, place your hands under the shoulder joint, fingers separated, bend and straighten your arms, do push-ups. don't lower your head, look ahead. for the first two exercises, try to do 10-15 repetitions. now try doing a handstand. go to the wall. lower your hands to the floor. their correct position is important, the fingers are unclenched, the palm rests completely on floor, hands stand wider than shoulders, first lift one leg, help the child lift the second , stand like that for a couple of seconds, keep your legs together, all muscles should be tense, carefully lower yourself, first one leg, then the other, insure the child, safety is paramount, in 100 brave guys gathered in our studio, each of them has a question for an adult: is the takeoff of a rocket similar to the takeoff of an airplane? what is scarier for you: launch or landing? well, i prob

shoulders, now move your arms forward, repeat the waves with your arms, watch your body, it should be tautg, take the position lying down, but your arms should be on a support, 5-10 cm high, your shoulders are brought forward, look in front of you, do a push-up, try to go as low as possible, but there should be no pain, perform 15-20 repetitions in each exercise. good, good morning country, a wonderful day awaits us, monday, april 29, by the way, people say that today the thermometers will rise upward, here we are. as far as my colleague nina mozheika knows, nina burn details, and this is for sure, indeed, the weather will be rocking today, but first, early in the morning, a little warm-up. so, in these early morning hours in minsk up to +7°, with no precipitation, as in all other regional centers up to +12 in brest, in the northern capital in vitebsk. the thermometer rose to +6 to +7 in gomel, grodna 10-12 with a plus sign to +6 in mogilev. but in the afternoon, friends, i don’t even want spoilers here. because everything is already obvious, see for yourself, until +24 today in the capita

like this, keep your knees straight, your back straight, your butt pulled in, your stomach pulled in, tautxercise we will need support , and we place one hand behind the support, we cling to the back surface with our fingers , make sure that the fingers are firmly holding the leg, the knee is strictly moved to the side and we begin to squat, we should feel a little. .. discomfort in the foot, it shouldn’t be a hellish pain, if it ’s very painful, reduce the amplitude, reduce it number of repetitions. for our third exercise we remain in the same place, we stand on the insteps, make sure that we can almost completely put the instep down, we don’t stand on such toes, we push our legs forward, heels together, feet together, rest straight and stand as long as possible, it’s impossible for long , which means 3 seconds is enough, lowered yourself, stretched your legs, twisted them, they rested a little and you can repeat, stand up straight, legs stretched, feet connected, without looking up from the ground, bring your toes inward, heels apart, now vice versa, heels together, toes outward, stand i

the body should be taut. add twists. keep your back. dawn, i’ll return if i can, the wind is in my will, but i won’t have time to catch it. taiga, yes kilometers, a star, barely shining, siberia, who he will answer you if you shout, taiga, kilometers away, a star, barely shining. wheeze, whoever answers, if you shout, snow, crippled. deeper even higher, i’m going to visit god, he’s the only one who hears, yes, yes, yes, kilometers, a star, or it’s shining, siberia, whoever answers, if he shouts to you. taika, yes kilometers, a star, barely shining, sibit, who will answer, if you shout, snow and snowstorms, frosts, until a blizzard, not too late and not too early. but you didn’t have time for each other, days and kilometers, a star or a shining one, sybil, who will answer you, if you shout, taiga, yes, kilometers, the star barely shines, now, who will answer you, if you shout, i will leave at dawn, i am no longer jealous of you, no one will help now, i will drown in siberia, taiga, taiga, taiga, yes, kilometers. the star barely shines, s

make sure that the loops are in a taut state during the movement, and the child strictly observes theng the exercise. the president of belarus will make a working visit to russia today on april 6, a meeting of the supreme state

yes, you look at the guys, pride takes, however, i'm not taut, like stretched strings.ank you very much for the news. maria , do you have anything else interesting? interesting plot. after all, schoolchildren now have a joyful time for autumn holidays. many guys spend them with benefit, what the everyday lives of little witches resting in health camps are filled with, we will tell in the next story mash thank you very much for the news and without delay, as they say, we are watching the story right now on the back burner. faster , higher, stronger in the recreation camp of gymnasium no. 8, the olympic motto of exciting competitions sounds every day. boys and girls determine the most dexterous, and most importantly, strengthen health and learn to help each other having fun. use spends its first vacation in life and first-graders miroslava and misha now we need to work out to become strong powerful and not to be afraid of anything, and to win all phone contests we are not sitting. we always have a lot of things to do at the camp, we are told about the safety rules not to

make sure that the loops are in a taut state during the movement, and the child strictly observes theue of performing the exercises. good morning. to all the good raisa of belarus and to those who have just joined us and those who have been with us for a long time, in any case, the second part of the live broadcast continues, we hope that you slept well, because they say that now is the supermoon period. and this night it was possible to catch his peak satellite of the earth was in front and its orbit had a scarlet hue. yes, such a celestial phenomenon is also called the blood moon, and it is believed that weather-dependent people at this time can feel somehow. well, that's not very good. so please. take care of your health. don't worry about trifles. just breathe out, everything will be fine and we will survive the supermoon. and some people also believe that on such nights it is necessary to make a wish, so this year there will be more than one chance to do it. this is expected in august two supermoons. blue moon, shines the night sky, at the beginning and at the end of the month. y

the body should be taut like a string. stand against a wall in a prone position.perform the exercise. do not arch your back, place your hands under shoulder joint. the fingers are separated. bend and straighten your arms, do push-ups. don't lower your head, look ahead. in the first two exercises , try to do. 10-15 reps. now try doing a handstand. go to the wall. lower your hands to the floor. their correct position is important. the fingers are unclenched, the palm lies completely on the floor, the hands are wider than the shoulders. first, lift one leg. help your child lift the second one. stay like that for a couple of seconds. keep your feet together. all muscles should be tense. gently lower yourself first one leg, then the other. insure your child. safety comes first, for a moment i want to stop running, see how it rains, the leaves move, the sun shines, and how our life is built from all these little things, i want to look at this world differently, and discover something new every day , this is interesting for us... because we do this with love, with love f

we rise up and try to keep our stomach taut so that our back does not bend much during squats.ing is not so deep, then the back will not sag, it will be comfortable. yes, deflections are of no use to us. we protect the lower back. yes, and she will be so busy for the day. i think you will say for life, let's do more repetitions together. so we repeat. okay, so we like it. all is ready. we put next. the feet are wide and we leave them parallel to each other, the knee will move forward berrying. i will move back. all breath. let's go down. down. exhale we rise. and further we also add the movement of the opposite hand, our hand reaches for the leg, exhale rose. not well, of course, you managed to coordinate, so that the brain wakes up in the morning. well, stretching the inner surface of the thigh, right? two more pairs is your back straight when you squat? don't look at me when you squat, look at the floor, and then you can see the regimen of the neck and osteochondrosis, right? excellent, we stop, we collect the toe, the heel and go down. it doesn't matter what the rug is. just

wall, it will be called scissors, we lie on our backs, take it with straight arms, legs straight, tautll, small, raise to 90° to my arm, lower my legs straight, we try to press our back, if our arms bend, it’s okay, if the child gets tired, let him rest, repeat again. get down to the floor. bend your legs at the knees, hands - rest on the floor, lift your pelvis up, fixate yourself, now raise your legs one by one, fixate at the top point for a few seconds, don’t bend your knee, pull your toes, lie down on your back, arms up, grab the support, keep your legs together , point your toes, lift both legs to an angle of 90°. lift your pelvis off the floor, stand in the birch position, do not bend your arms, return to... the original position, do not change position, now imitate the movement of scissors with your feet, gradually lift them up to an angle at the hips of 90°, do not bend your knees, do not lift your back from the floor, perform 15-20 repetitions in each exercise, day monday july 22, with us there is some interesting information for you, so here is a british... scientists from th

but remember the lady of daddy's heart, always you, always you, my daughter, the years fly by like a taut worries, happiness, chorus, here is a strange man by the hand, tsu will lead his wife away with his daughters, titmice, you will be proud and cherish, but for his father a baby, you will remain, as long as he lives, darling, you will hug, say, daddy, and like a plumbine on a thin stick, from these eyes you will melt. i am a darling, when you become a grown-up lady, but remember the lady of daddy's heart, always you, always you, my daughter. darling, you will hug me, say, daddy, and like ice cream on a thin stick, i will melt from those eyes, darling, when you become a grown-up lady, remind me, lady of my heart, daddy, always you, always... you are my daughter, my kidney, we are watching... under the overall second number and this is the highest result for us at the enhalov talent fair in history. we listen to the opinion of competent specialists. i was pleased, i was also pleased with the performance of our ska, because not a single victory of bgk over them was easy. now that generati

spread them out in the first position, that is, we are pulled into this, the stomach is pulled in, tautur next exercise we will need support, and we place one hand behind us to hold on to the support, with our fingers we cling to the back surface. make sure your fingers are tight hold the leg, the knee is strictly abducted to the side, and we begin to squat, we should feel a slight discomfort in the foot, it should not be a hell of a pain, if it hurts a lot, reduce the amplitude, reduce the number of repetitions, for our third... exercise we stay on that in the same place, we stand on the insteps, make sure that we can almost completely place the instep, we do not stand on such toes, we push our legs forward, heels together, feet together, the rest is straight and we stand as much as as long as possible, if it is impossible for a long time, then 3 seconds is enough, lowered, stretched your legs, twirled them, they rested a little, and you can repeat. stand straight, legs stretched, feet connected. without lifting yourself off the ground, bring your toes inward and your heels apart. now,

keep it taut while doing this. try to repeat the exercise on the other hand with us.on the calendar. we have tuesday. but specifically today, october 4, and i propose to go to peru and at the same time look at the new archaeological discoveries, this time the ancient burial place was found by local gas workers who were laying a highway to the outskirts, and according to the researchers , they belong to two indian cultures of one about 600 years old, another ca. until 800 , ceramics, textiles, tools were found, and thanks to them, scientists will be able to learn about these ancient peoples, as well as their burial culture and the idea of ​​the afterlife , local specialists will be able to continue laying a gas pipeline. either such a wonderful find, or because people without a gas pipeline. it's just that some workarounds will come up here, in the meantime , the question arises whether the ancient people suffered from blues or it just started when we had a lot of free time. we don't have to fight for food now. here we do not know the answers to this question. but here

suddenly can’t do the splits, it’s okay, just watch your arms and legs, that is, everything should be taut, for this we need. a height of 10 cm and above and we sit on the splits, you can put both your right and left leg on this split, we make sure that our toes are pulled up, our knees are straight, our leg should lie on this part , we move away, like this, the knees are straight, you can also use it on straight arms, stand or lie on your elbows, which is suitable from this elevation, you can take the elevation higher, it is also possible from two surfaces, perform the birch tree exercise, fix body with your hands, legs together, toes pointed, don’t bend your knees, now spread your legs into a cross split, return to the starting position, let’s complicate the exercise: first do the birch, then spread your legs into a cross. splits, then do a neat back roll, watch your legs, toes are pulled up, do not bend your knees, it is not necessary to sit completely on the splits, put one leg on a hill, try to sit on the transverse split, the foot should lie on the edge of the support, do not bend yo

the center of gravity, loading alternately each of the legs, pulling the pelvis back, keep your back taute. okay, we fix the center of gravity on the supporting leg, move the leg to the side outward frame. of course i wanted to leave him. ah, without the attention of the audience, but no, now i have to voice what to do if the thigh crunches at this age, you understand how much i found the answer to this question in the literature. these are all balloons of oxygen. that is, if any joint scrolls in you, but at the same time it doesn't have pain, it doesn't have inflammation, it's most likely, well, it 's okay. it's just physiology. need a little more warm up. okay, so let's get started with you, we become the bar of the handles wide, straight legs at the width of the arms, remove the pelvis up and, as we exhale, we do a good powerful deflection with you, we put our legs on the floor, and we relax the lumbar region from this position. you can either raise something with this way, or go up. also, as found a place for the second option. it will obviously be more difficult correctly. good, very

includes public transport, bicycles, scooters, unicycles, and well, as we already understood, even such tautally for all options, the main thing is that it is safe, by the way, the final stage of the week of mobility with... car-free day, which is celebrated all over the world on september 22, so join this memorable date and at least for a while give up your car, car, it's simple, it's simple at first glance, well , as friends you start doing, you'll like it, some then say, why did i stick to my car so much before, because it turns out there are so many activities around and life is interesting, and here i understand that only the world from the car window on in the end do a useful and good deed, yeah, by the way, about good deeds? our correspondent alesya boyarskikh will remind you now about how you can help a homeless animal shelter, right now we are watching it in the story. there are more and more shelters for homeless animals in belarus every year, today we will look into one of them. hello, hello, handsome guys. how nice you are, who is meeting me there? and the fortuna doks shelter wa

feet together always jump in the middle of the trampoline, the body should be taut.ly all of these exercises are fun and energetic so do them until you get bored. international children's day is celebrated - this is one holiday. uh, next attention is world parents' day. and day of milk and money. well , the minsk state music college named after glinka is celebrating college day today. yes, this holiday was not chosen by chance , the celebration is timed to coincide with the birthday of the composer, whose name this college bears, as part of the event, a conference and a photo exhibition will be held, as well as a flash mob of college students and awarding the winners of annual competitions, but the holiday will end on griboedova street 22 in minsk with a big concert of laureate students , republican and international competitions. well, our day is just beginning and now we will tell you more about the weather. we promised you morning temperature. so you get, look at the screen. and we will comment on it in minsk right now up to plus from 9:00 without precipitation. a

look like this knees, keep straight, the back is straight butt is pulled in, the stomach is pulled taut, like a string. for our next exercise, we need a support, and we have one hand holding the support with our fingers. we cling to the back surface and make sure that the fingers are firmly holding the leg, the knee is strictly retracted, to the side and we begin to squat, we must feel some discomfort. in the foot. it doesn't have to be a hell of a pain if it really hurts to reduce the amplitude reduce the number of repetitions. for our third exercise, we stay in the same place. we stand on the insteps, making sure that we can almost completely put the instep. we don't stand. here on these fingers. we push our legs forward, heels together, feet together, posture is straight and we stand only as much as possible . rested and can be repeated. stand up straight with your legs stretched, your feet are connected, without leaving the ground, bring your socks inward, and the heels apart now, on the contrary, the heels together socks. apart. stand in the first position and thus move forward a f

we become taut and remember about our obligatory first exercise, the hand leg and yes, well done, that is, this elevation already helps to get closer to the ideal performance more correct. well, for a solid wheel , it is first important to learn how to properly place arms and legs. step forward with one foot. now do a lunge. bend over with your brushes touch the floor of your palm. place your fingers inside your hands should be straight with your free leg, lift it up and keep it straight. now jump over a small hill. first one leg, then the other knees. do not bend when you can do this exercise. move on to a more difficult option. now make a wheel, moving your legs over a high obstacle for several workouts and you will get this beautiful acrobatic element. when they end, and here is a dream, i think it's time to stop, especially since we are already in the studio continue to help you wake up and the next hour intend. here's what to tell you, either dance or sport. well , let's figure out why it's worth falling in love with a football guru. we will put a well-deserved coach. eduard malaf

keep your knees straight. the back is straight, the butt is tucked in, the stomach is tucked in, taut we will need support, and we place one hand to hold on to the support, we cling to the back surface with our fingers and make sure that the fingers are there. tightly hold the leg, the knee is strictly retracted to the side and we begin to squat, we should feel a slight discomfort in the foot, it should not be a hell of a pain, if it is very painful, reduce the amplitude, reduce the number of repetitions, for our third exercise we remain in the same place, we we stand on... we make sure that we can almost completely lift up, we don’t stand on such toes, we push our legs forward, heels together, feet together, the rest is straight and we stand as much as possible, if this impossible long, which means 3 seconds is enough, they lowered themselves, stretched their legs, twirled them, they rested a little and that’s it. stand straight, legs stretched, feet connected , without leaving the ground, bring your toes inward, heels apart, now vice versa, heels together, toes apart, stand in the f

make sure that the loops are taut during movement, and that the child strictly follows the techniqueg the exercises. rainy day, we will tell you more about temperature indicators, but by the end of the week the temperatures will rise again, so don’t sit at home, roll out your bikes, walk with your loved ones, look at nature, breathe, enjoy, everything is so blooming, it’s so beautiful now, if you ’ve grown up especially over the winter, but not in height, in width, especially the bicycle shown to you, take the example of maryana marinkova and roll through this life, friends, well, you’re not talking about width now, yes, but about not, not, exclusively, only this way, especially since it ’s snowing. yes, that's why friends, we have here something has been prepared for you, we are also ready to appear live on the program of the good ranitsa of belarus, also what awaits us? as you know, in a healthy body there is a healthy mind, let’s do morning exercises, this is because of the lack of love. yes, and they still remember that we are what we eat, we will develop popular myths about our

look like this knees, keep straight, the back is straight butt is pulled in, the stomach is pulled tautwe have one hand. we hold on to the support with our fingers. we cling to the back surface and make sure that the fingers are firmly holding the knee leg strictly retracted, aside and we begin to squat , we should feel a little discomfort. in the foot. it doesn't have to be hellish pain, if it hurts a lot, reduce the amplitude. reduce the number of repetitions. we stay in the same place. we are on the rise, making sure that we are almost completely able. we don’t stand on such toes, we push the legs forward, the heels together the foot together and stand only as much as possible, if this is not possible for a long time, then 3 seconds have dropped enough stretched the legs twisted, they rested a little and can be repeated. stand up straight with your legs stretched, your feet are connected, without leaving the ground, bring your socks inward, and the heels apart now, on the contrary, the heels together socks. apart. stand in the first position and thus move forward a few meters. try to

slightly taut stomach, that is, as if you direct the pubic bone a little towards yourself all the timenot relax your stomach, then your lower back will be perfectly controlled. and now we rise into the dog face down with our hands, pushing the floor of the bed. no matter what you have under your arms forward, it is not necessary to put your heels on the floor. they can be torn off a little and step over, and a little from one heel to the second. may i explain to just in case, if people thought of them, they might have misheard. yep, face down. this is such an asana. yes, it is very important to push yourself correctly with your hands. yes, so as not to bend. here it is strong. yes, absolutely right. uh-huh, we slightly direct the ribs down to the pelvis and then we approach with our palms to the feet, slightly bend our knees. and smoothly vertebra by vertebra, we begin to line up vertically. the combination of robots is a bit about but the spine will be very nice. oh good boy. it was uh. it was a basic set of exercises that wake up friends. we pay attention to all the comments of our p

keep it taut while doing this. try to repeat the exercise on the other hand.the ball in the palms of your hands. pull out. don't bend their legs, put them shoulder-width apart, knees. do not bend, bounce the ball off the ground and catch it try to complete each exercise 10-15 times. well, first of all, let's make the country's morning good and find out how a cheese maker starts his day on a goat farm. and who is thomas gold smith and what he became famous for, the heading people who changed the world will tell, what to do with old tires was sorted out. and by the way, this is not all the plans for today, in the second hour of our program, victoria trukhan will come to our studio, first deputy manager of the social protection fund of the ministry of labor and social protection belarus, let's talk about the new mechanism of voluntary funded pensions. well, in the third hour, we are waiting for the visit of our sports observer. gennady voitovich. he must have prepared something interesting for us. i know what else is for us every morning. uh, the wonderful nature

yes, we try not to bend much and the stomach, we leave it taut , you can exhale a sharp exhalation down transverse abdominal muscle, deeply. deep. inside, the stomach turns on. here, this is it, keeping our natural folds. pulled animal. we go down. climbing up, how else to check, in general? is our body holding up do we have any unnecessary bends there. and we can put our thumbs on the lower ribs and then, uh, ring fingers on the iliac bones. we exhaled , fixed our stomach and do squats. we are holding. this is the distance between the fingers, because if a deflection appears, we have a strong one, yes, then the fingers will move off the bones, so this way you can check yourself yourself and the last thing is the neck and the position of the head during squats we do not throw our heads back, because then it turns on a lot. here we have the upper trapezoid. she works a lot with us anyway, we’re sitting on the phone somewhere, but at computers, yes, so we try to imagine all the time, as if a balloon is pulling us up to the ceiling, our gaze is directed in front of us and the last importan

we keep it taut and take another breath into the ribs.so that all the time we feel the press well and there is no such deflection of the pubic bone again. here it is at the bottom, pointing at ourselves. what muscles should be felt. here you are, of course, you will feel good abs. we exhale, we pull it up, we will feel our hands, because you are good, you press on the floor and we do not hang on our hands. and as if we are pushing the floor away from ourselves, as we are pushing the doors, for example, the subway away from us, so i will feel the deflection that you said about, yes, and you can just relax your stomach and your back will bend from this, you will feel the lower back. purpose of the exercise. we , of course, so that the lower back does not hurt, and so that the press is felt, therefore we remove this deflection, as i already said. yes , slightly pointing the pelvis towards yourself, even if you just stand to relax your buttocks, bend your stomach here, it will stretch out, like just direct the pelvis a little towards yourself

world or in our country, but even the little prince’s work is for me, and so i saw that the string was tauts nothing. here it is for me. today this miracle is true and uh, for us it’s such a tuning fork all the same and the more often we musicians force the program to the end of the concerts in such a way as to understand what is ours. belarusian music exists independently, brightly, in the context of a world figure. yes, and this is, uh, our pride. we don’t talk about this very often, this format at the end of summer, when schubert and glebov and shostakovich and our galina gorelova can sound the belarusian composer is not simple. but when you walk along this path, it suddenly becomes gracefully easy, how wonderful all the music and this summer program are, despite the fact that it runs for an hour and 20 minutes in real time. it seems to me, of course, a little hot and stuffy. i will tell you. i wasn’t as worried about the audience as i was about you, because they can still come out or fan out, or something we ’re used to, but you work. we’re used to it. yes, why do we already know, and b