Hey, everyone!
Today we'll have an unusual training session.
Today we'll have stretching.
And we'll be not alone, but
with Ekateryna
WATCH
So, today
as a result of our mutual work
we will
"borrow" a few elements of stretching
from ballet
and we'll see how to use it in Olympic weightlifting after the training session.
After the training session.
Ekateryna will show and explain everything.
I will repeat it
and we'll see
and what will happen in the end of this stretching with me.
Let's go!
Okay, the 1st exercise
Direct your toes forward to stretch your leg...extended leg...
Take the another leg
and put on your thigh
and press on your knee to feel
to feel your glutes stretching.
Hold 20-30 seconds
Hold, hold, hold, hold, hold, hold, hold...
and let go.
Then the same with another leg.
Repeat twice.
If I'm right - it's my turn.
Straight leg
Put on the thigh
And your palm...
Do you feel it?
No.
And if harder?
That's enough.
I think that 30-40 seconds in this position will be enough
In my case - 10 would be enough probably
Should there be any control of your lower back?
Yes, keep it straight.
Straight lower back.
And press on your knee.
Harder
Try to put your knee
on the floor...
Well...
Our main task is
to touch the floor
and hear a crackle
In this case, it'll be the right performance.
So, it turns out that in this position
glutes should always be
evenly...
For example, I feel it more on the right...
You can even turn your torso to the opposite side
to prevent this case.
And press here.
Well, according to a weightlifter's feelings
it's obvious
gluteus
and
quite hard to understand what I feel stretching...
But the feelings are not so pleasant.
Okay, the 2nd exercise?
Similar exercise
But, now the leg
left leg, toes - forward
put backwards
and stretch the outer thigh
and if it's possible - get lower
lie down
and iliac crests should be parallel
and stretch
Lie in this position - also 20-30 seconds
2 sets, 20-30 minutes each
the only thing is
to make your glutes touch the floor is
you need to put some effort...
But
it's also good to try doing this exercise
near the wall bar
when you put your leg up
Yes, but that's easier
You just need to place your body
on the mat
No, I can do this way
Yeah, that's good.
But I don't think
I can handle 20 seconds in this position...
And preferable to have your back on the floor.
Again...the girth of your thigh rules...
and your calf...
the moment of touch...
We also do a slight rolling.
Yes, we can.
Try to avoid the arch here.
How?
At all
2-3 sets...We won't repeat it...
I think you'll believe.
3rd
It's a split
which we should achieve.
So, we'll start from easy exercises
Base on your left leg
on the knee
right leg - extended
toes - forward
and start bending to your right leg
to stretch the hamstrings
and your lower back
should extend forward
to the leg
And I don't understand...
if I'm not mistaken - I should do that too
Arch your lower back
beautiful...
beautiful arch
till you hear a crackle
and stretch
It seems to me this position is already perfect.
Try to hold your leg and bend.
But you should keep your back straight.
Let's try with another leg.
Maybe it'll be a bit better.
How it feels?
Well
Hamstrings
You need to feel the lower back too.
No, I don't feel the lower back.
You don't feel it?
My thigh doesn't let me feel it.
I have tension here.
I think all the weightlifters will have these feelings.
I don't feel the lower back
at all
But, as a first exercise for
working on hamstrings
is what really needed
And now we have an element from
Cirque du Soleil performance
I feel nothing at all
Actually, it's the preparation to the side split
The movement is called
"FROG"
Stretching inner thighs.
And
the preparation to the side split
you feel almost nothing
Thanks, Ekateryna.
The only condition is
it's preferable
That's it! THANKS!
It's a small secret
before the preparation to the side split
Don't pay your attention.
What are we going to do now?
Well
now we will try to sit in the side split
this position is preferable
but it's a perfect option
Aleksey
yes, almost 180°
stretch your toes
and pull your pelvis forward
forward
and to the side
try to touch your leg
and my arm is here, yes?
Yes
It seems to me I'm almost there
Gooooooood
At the same time you stretch this part
it seems like it stretches like
sparks appear in the eyes
To stretch the inner thighs more
you can move forward on your forearms
and
I can do the full split
More
Yes
You need to move up
if it's hard - you can pull up your pelvis
No, I think I may break if I do this way and I won't be able to get up.
Step by step
It seems I'm not able to get up.
Just stay in this position.
Well, okay.
Now I do understand why Olympic weightlifting, but not ballet.
Painful?
What can I say
frankly speaking...yes
but it seems I can stand it
You're there on me?
Now, yes.
Well done.
It seems after such kind of stretching
you need
20-30 minutes
stretch in horizontal position
recover
and now
we'll do a light cool-down
for back
Because I feel it's tight.
Now I understand what are pointe for.
And I think that
Massage therapists...
we had a wrong understanding of the massage therapists in the National team
you just need to include
you just need to bring together gymnastics
and
you won't need a massage therapist
and everyone wins.
And now I feel really energized
I think it's about time to try some ballet pas.
Well
start remembering the saying
Something always gets in a way when you're a bad dancer...
and it's not about the thing which was in that saying
but thighs always get in a weightlifters way
because for a good stretching
having that muscle mass
it's hard to repeat that
acrobatic movements
that's why
these ballet tutu and pointe are not for us