Transcription
Hello everyone. Today is a very cool and simple workout for swelling. If you do it regularly, you will immediately see how excess water leaves the body, and you will see that desired body contour. Well, we are starting. Place your feet hip-width apart, toes pointing forward, knees soft. We squat slightly, rise onto our toes, stretch upwards, inhale and exhale, release everything. Let's go! 10. Fill your lungs with air. Nine, eight, seven, six, five, four, three, two, one. Wonderful. Place your feet wider apart, toes pointing diagonally. Sit down 50% and stretch from your fingertips to your toes. Stretch the entire side of your body. Uh-huh. Exhale up, inhale down, exhale up. Let's do eight more. Seven, six. Knees do not go beyond toes. Five, four, stretch. Three, two, one. Wonderful. And now bring your arms in and run in place quite fast. I count: twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, one. Stay in place, inhale and exhale. And here, join the movement in the chest. Arms behind your head. Lower down, exhale. Inhale, open backwards. Exhale, round. Inhale, open. Exhale. Inhale. Six more. Inhale. Five. Inhale. Four. Exhale. Three. Connect your shoulder blades together. Two. And the final one. One. Yes, super. And we continue with another one of our lymphatic drainage exercises, very similar to the previous one. You stand on your toes and hit the floor with your heels. Imagine you are just jumping. And continue: twenty, nineteen, eighteen, seventeen. Relax all muscles: glutes, thighs. Sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, one. Wonderful. And go down to the mat. Look, stand up. Place your hands under your shoulders. One arm goes to your head. We exhale, twist towards the opposite hand. Inhale, come up. Open. Exhale. Inhale. Exhale. Inhale. And seven more. Six. Five. Four. Open even more. Three. Two. One. Uh-huh. Change sides. The same thing on the other side. Down, exhale. Inhale, open. Exhale. Inhale, open. Eight. Seven. Six. Five. Four. Exhale. Three. Two. And now sit on your heels. Feet together. Our knees are outside our shoulders. We are as if crawling through. Come up, stretch. Sit back into child's pose. Come forward, stretch into upward-facing dog. Sit back. And three more. Uh-huh. Two. Working on the diaphragm, on the back. One. Uh-huh. Yes. Now a similar exercise, but slightly different. Come forward with a rounded back. Exhale. Inhale, sit back, arch. Exhale, rounded back. Inhale, return. And six more. Exhale. Inhale. Five. Inhale. Four. Arch. Three. Two. And the final one. One. Arch. Sit down. Lie down, rest. Five, four, three, two, one. And we turn onto our backs. Lie down. Lower down. Raise arms and legs to the ceiling and start shaking them very, very hard. While doing this, your limbs are completely relaxed. Relax your thighs, glutes, calf muscles, arms. And you can shake differently, with different intensity. And stay here: twenty, nineteen, eighteen, seventeen, sixteen. Chaotic. Fifteen. Relax. Fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two, one. Wonderful. And bring your knees a little closer to yourself. Rock and relax your lower back. Arms, legs, everything is relaxed. And carefully turn onto your side. And through your side, rise up. Our workout has come to an end. Be sure to write in the comments how you liked it, how you feel. And once again, I remind you, do it regularly, then there will be the most real effect that you will notice. Well, I wish you all a wonderful day, good mood. I hope to see you in the next classes. Bye-bye everyone.