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Выбирайте свой курс и проходите три тренировки в течение недели, тренируясь через день. После каждой тренировки отправляйте видео одного выполненного вами упражнения (какого именно, мы уточним) на никнейм тренера в TELEGRAM @GELFER. Мы свяжемся с вами и обязательно поможем разобраться в технике выполнения упражнения. По окончании курса рекомендуем продолжить занятия с тренером, так как эти занятия по-своему несут больший оздоровительный эффект и подразумевают регулярные тренировки.

Go to the first day of the training program and carefully review the full exercise videos that you will need to perform.

Perform each exercise for 2 sets, and if it's easy for you, you can do 3 sets. Also, with reps - perform 10 reps in each set, and if it's not difficult for you, increase it to 15 reps.

Remember the main rule - do not perform an exercise if you feel acute pain.
Lose excess weight. Create a beautiful and slim body.
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Straighten your

posture.

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Lose excess weight. Create a beauty full and slim body.
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Eliminate pain in the lumbar region.
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Workout 1
  • Вы переходите к первой тренировке.
  • Для начала тренировок вам не нужны гантели, просто выполняйте упражнения правильно, посмотрев полные видео с упражнениями.
  • Вместо мяча можно держать на прямых руках любой объемный и нетяжелый предмет.
LET'S GO!
Workout 2
Workout 3
LET'S GO!
LET'S GO!
  • Also, please record a video of the exercise "Back tension with 3 locks near the wall." 2-3 repetitions are enough for analysis. Send video to chat using the camera from the side.
  • Вы начинаете вторую тренировку. 🙂
  • Выполняйте упражнение «Жим Свена», добивайтесь ощущения, что вы выполняете движение мышцами спины и, в меньшей степени, плечами. ☝️
  • Если у вас нет фитнес-резинки, то в упражнении на укрепление ромбовидной группы мышц можно использовать чулочно-носочный или резиновый бинт.
  • Вы начинаете третью тренировку. 🙂
  • Напишите мне в чате видео упражнений, техника выполнения которых оказалась для вас сложной. И мы вместе разберемся со всеми возможными ошибками.
  • Please record a video of the exercise “Contracting the rhomboid muscle while maintaining a tense spinal column.” Try to use your rhomboid muscle. Feel it working as you do the exercise. For analysis by the trainer.
  • Please record a video of the Burpee exercise and send it to the chat.
Workout 1
  • You begin your first workout. When performing the calf exercise, you do not need to use additional weight (as shown in the video). Find a suitable surface for toe raising. If there is no such surface, just rise while standing on the floor :)
  • If you don't have a fitness elastic band and are using a stocking.
LET'S GO!
Workout 2
Workout 3
LET'S GO!
LET'S GO!
  • Please record a video of performing the "Back Tension with 3 Locks near the Wall" pattern. 2-3 repetitions are enough for analysis. Edit your chat video by removing it from the switch on the side.
  • You start your second workout. 🙂
  • Exercise “Svend press with a ball”, if there is no ball, pick up a book and achieve the feeling that you are making an effort with your hands with your back muscles and, to a lesser extent, with your shoulders. ☝️ (Having learned this correct action, you will notice that you load your shoulders in everyday life and this is a bad habit).
  • You are starting your third workout. 🙂
  • We hope you will find somewhere to tie an elastic band, a stocking or a regular rope enough to perform the “Standing Shoulder Rotation with an Elastic Band” exercise. This is a very important exercise that allows you to normalize a number of muscles involved in restoring your posture. Try to use the shoulder blade area in your work. Feel how, when performing the exercise, it is not your shoulders that are loaded, but your shoulder blades that move.
  • Please record a video of the exercise “Contracting the rhomboid muscle while maintaining a tense spinal column.” Try to use your rhomboid muscle. Feel it working as you do the exercise. For analysis by the trainer.
  • Please record a video of the “Standing Shoulder Rotation with Band” exercise and send it to the chat.
Workout 1
  • You begin your first workout.
  • If you do not have a fitness band, use a stocking or rubber bandage in an exercise to strengthen the rhomboid muscle group. Take it with a wider grip than shown in the video. Perform short movements.
  • In the pullover exercise, use a 1.5 - 2 liter water bottle as additional weight. Move your hands, feel the work of the shoulder blades, as well as the stretching of the muscles of the neck at the back.
LET'S GO!
Workout 2
Workout 3
LET'S GO!
LET'S GO!
  • Also, please record a video of the exercise "Back tension with 3 locks near the wall." 2-3 repetitions are enough for analysis. Send video to chat using the camera from the side.
  • You start your second workout. 🙂
  • Exercise “Svend press with a ball”, if there is no ball, pick up a book and achieve the feeling that you are making an effort with your hands with your back muscles and, to a lesser extent, with your shoulders. ☝️ (Having learned this correct action, you will notice that you load your shoulders in everyday life and this is a bad habit).
  • You are starting your third workout. 🙂
  • We hope you will find somewhere to tie an elastic band, a stocking or a regular rope enough to perform the “Standing Shoulder Rotation with an Elastic Band” exercise. This is a very important exercise that allows you to normalize a number of muscles involved in restoring your posture. Try to use the shoulder blade area in your work. Feel how, when performing the exercise, it is not your shoulders that are loaded, but your shoulder blades that move.
  • Please record a video of the exercise “Contracting the rhomboid muscle while maintaining a tense spinal column.” Try to use your rhomboid muscle. Feel it working as you do the exercise. For analysis by the trainer.
  • Please record a video of the “Standing Shoulder Rotation with Band” exercise and send it to the chat.
Workout 1
  • You begin your first workout. When performing the calf exercise, you do not need to use additional weight (as shown in the video). Find a suitable surface for toe raising. If there is no such surface, just rise while standing on the floor :)
  • If you don't have a fitness elastic band, you can use a stocking or rubber bandage instead.
LET'S GO!
Workout 2
Workout 3
LET'S GO!
LET'S GO!
  • Also, please record a video of the exercise "Back tension with 3 locks near the wall." 2-3 repetitions are enough for analysis. Send video to chat using the camera from the side.
  • You start your second workout. 😊
  • You are starting your third workout. 🙂
  • Exercise “Svend press with a ball”, if there is no ball, pick up a book and achieve the feeling that you are making an effort with your hands with your back muscles and, to a lesser extent, with your shoulders. ☝️ (Having learned this correct action, you will notice that you load your shoulders in everyday life and this is a bad habit).
  • Please record a video of the exercise "Lifting the buttocks while lying on the floor." Try to activate your gluteus minimus during the exercise. Feel how it works. For analysis by a rehabilitation specialist, 2-3 repetitions are enough. Send video to chat using the camera from the side.
  • Please record a video of the exercise “Contracting the rhomboid muscle while maintaining a tense spinal column.” Try to use your rhomboid muscle. Feel it working as you do the exercise. For analysis by a rehabilitation specialist.