на все про все 10 минут максимум

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.

кароч поставил лайк чтоб на ютубе было как можно больше шлака

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

лицо, полное интеллекта

Отгоняет котов, одного рукой, другого ногой

Обычная школьница

а в чем топ? я её одно видео открыл, а она там половина ролика ходит

смерть от кринжа

а в чем топ? я её одно видео открыл, а она там половина ролика ходит

В моих видео я все время хожу

так я на них тоже дизлайки ставлю

Ну тогда бан

такое же тупое ебало