Hi, everyone and welome to Russian with Passion!
Today we will do physical exercises togather
and I will comment everything in Russian.
So we will study the vocabulary, connected with physical exercises.
Here I tried to draw some objects, which you can use.
Dumbbells; skip rope; kettlebell.
Well, I need to change.
Much better! Shall we? We put on sports clothes.
Breeches, tank top, T-shirt, pants.
Let's start our workout. The first thing we do is a warm-up.
A warm-up can be running on the spot or a jog.
And you can use for example a stepper, a treadmill or an exercise bicycle.
Bending your head forward, backward. One, two, three, four.
Left, right. One, two, three, four. Turning your head - left, right.
Rotating your head in one direction annd in the other direction. Feet are shoulder width apart.
The movements are slow, not abrupt.
Bending your torso, right, left, forward, backward.
Rotating movements. You can rotate different parts of your body.
Hands, forearms, your whole arms. Work on your hip joints,
you knee joints.
Rorating your pelvis, in one direction and in the other direction.
Jerking your arms with turns.
Leg swings - forward, to the side, backward.
Lunges - forward, left, right, backward.
Catching your breath. Deep inhale, exhale.
Then knee bends. Do not that you mustn't separate your heels from the floor.
Knee bends can be different - with a fitball, plie bends.
Next exercise is push-ups. Push-ups from your knees are easier.
Then abs exercises, there are many of them - for your upper abs and do not forget about your lower abs.
This exercise is called a bicycle.
Pull-ups. This exercise is mostly for men or for very strong women.
Of course, I am joking, I am not doing pull-ups, just so that you could understand what I am talking about.
Enjoy the workout. Charge yourself with energy for the whole day.
You can rest in the yoga child's pose.
The plank hold exercise is very popular now.
There are different plank holds - on your elbows, on your hands.
The body should be streched into a line.
Jumps.
Finish the workout with a little stretching. Do not forget to stretch all the muscles, which workds.
Leg muscles, arm muscles, abs and back muscles.
And do you do your workout every morning?
That's it for today. I hope you liked doing the workout with me
and studying Russian.
Do not forget to like, subscribe, share.
And see you in the next episode. Bye!