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Hello my Name is Katerina Buida
Today I will show you
morning 15-minute workout
for a slim and beautiful body
The workout consists of static postures
each of the poses we will hold one minute
with a ten-second rest periods
how to use this set
try to do it for 15 minutes before breakfast
early in the morning
For more than ten years, this workout
helps me to keep myself in
great shape
I am sure that he will help you
let's get down to the workout
Begin your workout
put the stage under the shoulders
breath hands crosswise
pulling them through the side
join palms together
exhalation omit to the sides
inhalation
hands up palms together
exhale palms down and hand over hand
warm up the neck of a circular motion gently and smoothly to the other side of the same
warm up the shoulders
Reveal the chest
and thereby awaken the inner sun
mentally tune into practice
stand on a flat surface
foot parallel to the width of the hips
inspiratory lift and stretch your arms up
parallel to the floor
evenly distribute weight
We stop the entire surface
pull the kneecaps
pull your belly expand the chest
dip and relax your shoulders
and buttocks
Reach for the sky crown
direct the coccyx and sacrum buttocks down
feel a surge of strength
and energy
do the light version
holding a towel in his hands
stretch the towel in different directions
drag his hands up
while being careful not to raise the shoulders
that the neck was free
Reach for the sky not only with his hands
but the crown
the whole body is stretched
Do not apply the pelvis forward
and do not bend at the waist
lower your arms down through
maintaining traction
as if drawing the sun around
pull the arm from shoulder to fingertips
lower the blade down
Get away from the shoulders of the head extending neck
if there is
excessive tension in the shoulders and neck
hands can open a little wider
in the diagonal
flatten and lower-treat
expand the chest
stretch your arms to your fingertips
along the body
blades inside and down to the lower back
head in line with your spine
long neck
on the exhale, lower your arms
actively pull each phalanx of fingers
wrists and elbows
Feel the energy fills
and spreads throughout the body
from the soles to the tips of the fingers
stretch the towel aside
seek his hands up
pelvis is pulled back
breathe normally
and quietly
every second
seek his hands up
coccyx ago
ears between the shoulders
exhale, drop the hands to the floor
and spins vertebra by vertebra
hand in hand breath
and exhale, go down into a squat
tailbone a little bit higher than the shoulders
feet rest on the floor evenly
feel like work
all the muscles of the hips and legs
do not hold your breath
Breathe easy
breath smoothly flows into the exhalation
facial muscles are relaxed
breathing free
breath smoothly flows into the exhalation
untwist vertebra by vertebra
hand over hand
inhalation
and exhale
again in the palm of his hand
back squat
Now climb up on the floor fingers
balancing on the balls and toes
pelvis is slightly higher than the head
feel how tense the calf muscles
hip
whole body comes to tone
breathe normally calm
evenly
untwist vertebra by vertebra
hand in hand breath
exhale, fingers
move on the heels of the ribs on the hips
fingers seek distance
ears between the shoulders
neck and head
as an extension of the spine
try hard to keep a straight line
from the coccyx
up to top
Feel the front of the thigh
quadriceps
open the pads as high off the floor
aspire fingers away
lengthening the spine
coccyx aspire ago
balance on heels
come out of the pose
move to the position
Strap
buttocks tense
Press tense and tightened
Distribute the weight between
feet and hands
do the light version
kneel down on the floor
tailbone looks down
top diagonally up
buttocks and press tense and tightened
in this position, pay attention to the press
focus on the strong muscles of the press
Pushing off with his hands and feet off the ground
keep your head up
look down
relax and take a break
Pull your wrists forward
exhale
pushing hands from the floor
Take buttocks
backwards and upwards
pull the arm neck back in line
seeking to increase the internal space
each joint
during the execution of this pose with straight legs
may be a sensation
tension and compression body
knees bent will enjoy
traction of the spine
shoulders and arms
coccyx is committed to the sky
as the hands are pulled
basin will rise above and move back
and lengthen the spine
freed from compression
this position is to treat posture relieves fatigue
returning lost energy
well strengthens the ankle
betraying the beautiful shape of gastrocnemius muscle
Sit on the floor
stand with your feet shoulder width apart
place the hands behind the back
Thus,
the fingers were directed toward the heels
Inhale and lift your pelvis
Keep your thighs parallel to the floor
we submit the case forward shifting of the weight on your feet
hand-foot body and floor
constitute a rectangle
lift the pelvis
as high as possible
foresight
head is tipped back
slightly
adheres to the neck muscles
This pose strengthens the wrists and lodyshki
ensures good mobility of the shoulder joints
expand the chest
and also forms a strong buttocks
and strong thighs
Breathing even calm
breath smoothly flows into the exhalation
round the back and push the lower back to the floor
leaving the shoulders and thoracic spine on weight
Pull straight legs
angle of 25-30 degrees relative to the floor
stretch your arms
towards the feet
breathe normally
in this position, working the abdominal muscles
if they are not well developed
use the lite version
with arms outstretched parallel to the floor
lower back pressed to the floor
legs stiff and tense
extended over the entire surface
hands and stretched
palms are turned inwards
neck continues to curvature of the spine
located on the top level with the toes
and upwards
stretch your toes
and fingers in opposite directions
cut foot
heels and stretch into the distance
and the fingers to the other side
pulling his arms and trying to sit up vertebra by vertebra in a sitting position
sag in the back
hands in the castle chest tightens up his feet to his feet put to the floor
Unwind with a neck
Relax the shoulders
untwist vertebra by vertebra
shoulders avert a semicircle ago
Enjoy your body
so what it is now
and a foretaste of what it will be in the future
develop a culture of body
Be in good shape
Katerina Buida
a wonderful day