3 exercises from Margarita POLUKAROVA.
- Master of sports in rhythmic gymnastics.
- Podium of the Russian championship in group exercises.
1st - 3 times/ 1 minute 8 repeats.
2nd - 3 times/ 16 repeats 8 repeats 8 rep.
3rd - 3 times/ 8 repeats.
RU-ru🇷🇺
1 упражнение: Садимся на колени. Переносим вес на руки. Перекатываемся на стопе и держим пятки вместе. Тянем стопы 1 минуту; Вынимаем одну ногу наверх, тянем пятку. Меняем ногу. 8 повторений.
2 упражнение: Садимся на пол. Спина, шея и стопы вытянуты. Тянем пальцы на себя и от себя. 16 повторений; Тянем только пальцы на себя и затем всю стопу. Обратно только пальцы от себя и затем всю стопу. 8 раз; Круг пальцами ног внутрь и наружу. 8 раз.
3 упражнение: Используйте стену. Ноги, тело, шея - вытянуты. Максимальный подьем на стопах. Сгибаем колени и толкаем пятки вперед. Подьем наверх с сохранением подъема в стопах. 8 раз; максимальный подъем. Гранд плие. Давим на стопу и держим пятки вместе. При подъеме стопы вместе и сохраняем позицию стоп. 8 раз.
En-en🇺🇸
1 exercise: Sit on your knees. Transfer the weight to your hands. Roll over on your feet and keep your heels together. Pull the feet for 1 minute; Pull one leg up, pull the foot on yourself and back. Changing the leg. 8 reps.
2 exercise: Sit on the floor. The back, neck and feet are stretched out. Pull the feet on and off. 16 repetitions; Pull only the fingers on yourself and then the entire feet. Back only fingers from themselves and then the entire feet. 8 times; Circle with your toes and feet in and out. 8 times.
3 exercise: Use the wall. Legs, body, neck-extended. Maximum lift on the feet. Bend your knees and push your heels forward. We will go up with the preservation of the rise in the feet. 8 times; maximum lift. Grand plie. We press on the feet and hold the heels together. When lifting keep the feet together and keep the stop position. 8 times.
Instagram:
Russia.
9 views
97
18
2 weeks ago 00:06:52 1
2025 Audi RS Q8 Performance - Interior, Exterior and Drive
4 weeks ago 00:14:24 1
SHOCKING Video Game News | Pregame Discharge
4 weeks ago 00:28:07 1
Etat profond : qui se cache derrière l’effondrement de la France ? - Claude Janvier
4 weeks ago 00:12:32 1
Arditi: The Insane Combat Techniques of Italy’s WW1 Assault Troops
4 weeks ago 00:03:37 2
LITTLE BIG — I’M OK
4 weeks ago 00:02:58 2
Over Each Other (Official Music Video) - Linkin Park
4 weeks ago 02:36:03 2
Spécial Live : Démarrage du 1er Tome / 4eme chapitre ; soin énergétique
4 weeks ago 00:04:09 1
“On est en droit de se demander si nous ne sommes pas gouvernés par des dr0gués“ - Jean-Eudes Gannat
4 weeks ago 00:19:10 1
Un giornata al Museo Piaggio di Pontedera: qui c’è la storia d’Italia!
4 weeks ago 00:41:50 1
The Victoria’s Secret Fashion Show 2024
4 weeks ago 00:30:44 3
Do This 30-Min Every Morning For 1 Week to Get Flat Belly ➜100% Guaranteed l STANDING ABS WORKOUT
4 weeks ago 00:09:25 1
How to Make Outdoor ARMCHAIR!!! Садовое КРЕСЛО своими руками!!!
4 weeks ago 00:21:40 1
Боярышник (Hawthorn-benefits) Как успокоить Мозг и Сердце l Что важно знать
4 weeks ago 00:12:45 1
New 15 Failed Coolest Motorcycles Are Worth Buy in 2025
4 weeks ago 00:03:32 1
Anand Se Bolo Jai Baba Jai | Prasanthi Mandir Live Bhajans | Sai Kulwant Hall
4 weeks ago 00:14:47 2
PF: WOTR ENHANCED - NENIO Build: MELEE + FULL SPELLS with CC/INSTANT DEATH All in One!
4 weeks ago 00:03:12 1
Sophie Ellis-Bextor - Freedom Of The Night (Official Music Video)
4 weeks ago 00:03:04 1
Scorpions and Desert Spiders Thrash an Original Bug Muzak Halloween Special “Cursed Sand“! Must See!
4 weeks ago 00:03:50 1
ヒグチアイ / 悪魔の子 (アニメスペシャルVer.) | Ai Higuchi “Akuma no Ko” Anime Special Ver.
4 weeks ago 00:00:31 1
Musketeer Evolution - Clash Royale November 2024 Season 65 - #clashroyale #royaleapi
4 weeks ago 00:55:51 1
SOFT FITNESS с Еленой Дубас | 26 октября 2024 | Онлайн-тренировки World Class
4 weeks ago 00:00:45 1
fosoto wall mounted half moon light Save space in your beauty salon #shorts #tiktok #lashes #nailart
4 weeks ago 00:42:43 1
Dubai 🇦🇪 Amazing Miracle Garden, New Season 2024 [ 4K ] Walking Tour
4 weeks ago 00:07:35 1
2025 GMC Yukon: The $100K SUV That Changes Everything (Watch Before Buying!)