Crouches the legs in focus on the knees / Провороты ноги в упоре на коленях
English below
Исходное положение - в упоре на руках и коленях, спина прогнута. Выполняем круговые движения одной ровной ноги по максимальной круговой траектории. Задача - держа ягодичную мышцу в напряжении “рисуем круг“ в пространстве пяткой ровной ноги, при этом стараемся исключить движения в поясничном отделе. Темп - ускорение вверх и замедление вниз.
The starting position is in the emphasis on the hands and knees, the back is bent. We perform circular movements of one flat leg along a maximum circular path. The task - keeping the gluteus muscle in tension, “draw a circle” in the space of the heel of the smooth leg, while trying to exclude movements in the lumbar. Pace - acceleration up and deceleration down.
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