Full body

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30 May 2020

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Full body 🚩♥️ ⠀ ✧ Разминка/разогрев 3-5 мин ✧ 3 круга ✧ 15-20 раз ✧ Заминка 5 мин ⠀ ❗️Во время планки выполнять упражнение НЕ больше 20-30 секунд, далее неэффективно и вредно для позвоночника. ⠀ ‼️ Отучайте себя избыточно перенапрягать ягодицы. При постоянном сжатии ягодиц грушевидные мышцы блокируют крестец ===> большая ягодичная не делает свою работу. Расслабление не означает выключить из работы. ⠀ ✖️не прогибать вперёд/назад позвоночник, копчик не клюёт ✔️ на усилие выдох ⠀ Work 👊🏿

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