Хотя я не поставил вообще)

просто в плоскач гонки не лезть. я вот не лезу же

Кидай тоже

а музыка откуда

лицо, полное интеллекта

Ключевая водааааааа

An example program would be to perform five reps, then three, and finally one to end (each with an 8-10 second hold). Rest between each set for 20-30 seconds. As this rep scheme becomes easier, it is recommended to increase the amount of repetitions rather than the duration of the holds in order to build endurance without causing muscle cramping

Step 1:Lie on your side with your legs bent and upper body supported through your elbow. Place your free hand on your opposite shoulder.

Step 2: Raise your hips so that only your knee and arm support your bodyweight

Step 3: Hold this position for 10 seconds before returning back down. Perform the same descending pyramid rep-scheme for each side

You can start by moving your hand placement from your opposite shoulder to the top of your hips or even move to a full side plank

Perform the full side plank with one foot directly in front of the other, because you can also take it one step further and incorporate a rolling pattern (where you would tilt or rotate your body towards the ground and back towards the ceiling) if the side plank alone is easy. Make sure to keep your shoulders, torso and upper leg in a direct line during this roll to keep the low back safe.

Step 1:Assume an ‘All 4’s’ position (quadruped) with your back in a neutral alignment. Remember a ‘neutral’ position is a very slight arch and not completely flat.

Step 2:Without allowing any movement to occur at the low back, kick one of your legs backwards while simultaneously raising the opposite side arm until both extremities are fully straightened. A helpful cue to make sure the leg movement doesn’t create an over-arching of your back is to think about kicking the heel of your foot straight back. Making a fist and contracting your arm muscles as you hold it in the extended position can also increase muscle activity of the core (especially of the erector spinae muscles).

Step 3:Hold each extended pose for 10 seconds before retuning back to the starting All 4’s position. You can also ‘sweep’ your arm and leg back underneath your body in between each repetition. Don’t let your back round during this motion but instead maintain the neutral spine position and allow the motion to only occur from the hips an

Squeeze your butt muscles FIRST and THEN lift your hips from the ground. Picking your toes up and driving your heels into the ground can help increase your glute activation during this part of the movement. Squeeze your glutes as hard as you can in this bridge position for 5 full seconds before relaxing back to the ground. If you find your hamstrings cramp during this motion, bring your heels closer to your hips. This shortens the length of the hamstrings and gives puts them at a disadvantage to contribute to the movement (a concept called active insufficiency).14

там кароч достаточно поначалу даже по одному подходу делать

на все про все 10 минут максимум

там же написано
Breathe In The Air Original Mix - Charles, The Fury
Acid Rain - Lorn

Из жеки, он такое слушает

кароч поставил лайк чтоб на ютубе было как можно больше шлака