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.
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