?????????????? ????????? ??????? ??? ? ?????? bettyspin ??? ?????????? ???????? ???????????? ??? ?????
- ?????????????? ????????? ??????? ??? ? ?????? bettyspin ??? ?????????? ???????? ???????????? ??? ?????
- ?????????? ??? ?????? ??? ???????? ?????? ???????
- ???????? ??? ??? ?????????? ??? ??????
- ???????? ??? ?????????? ??? ??? ????????????????
- ???????? ?????????? ??? ????????????????
- ???????? ??? ???????? ??? ???????? ???????
- ??????????? ?????????
- ???????? ??? ??????? Bettyspin ???? ?????
- ?????????? ??? ?????????? ???? ???????? ???????
?????????????? ????????? ??????? ??? ? ?????? bettyspin ??? ?????????? ???????? ???????????? ??? ?????
? ???????? ??? ??????? ??? ??? ??????????? ??? ?? ???? ???. ? ?????????????? ?????? ???????????, ?? ????? ??? ? ??????? ?????? ????? ??????? ?? ????????? ??? ??? ???? ?????? ?????????. ??? ???????????? ????????? ?????????? ????? ?????????? ??? ?? ????????? ??? ?????? ??? ??? ???????, ???? ? ?????????? ?????? ?? ????? ?????????????? ??? ?? ???????? ????? ??? ??????? ??? ???? ??????? ??? ???? ??????. ??? ?????????? ??????? ??? ???????? ???????????? ????? ?? bettyspin, ??? ??????? ??? ???????? ???? ?????????? ??? ?????? ??? ?? ???????? ??? ????????? ????????. ? ?????????????????? ??? ??????? ????? ????????? ???? ???????? ?????????? ??? ??????? ??? ???? ???????????? ??? ???? ??? ??????? ?????????????.
? ????? ????????? ??? ????? ???? ??? ?????? ??? ?????? ????? ? ?? ???????? ??? ?????????. ????????? ??? ??? ???????? ???? ?????, ??? ?????? ??? ??? ???????? ????. ? ??????? ?????? ????????? ???? ??????? ??????? ?????????, ???? ?? ?????????????? ????????, ? ???????? ??? ? ???????????. ????????, ? ?????? ????????????? ??????????, ?????? ??? ?????????? ?? ??????? ??? ???????? ?? ?????. ? ??????? ??? ?????????? ???????????? ?????????? ????? ??????????? ??? ??? ???????? ??? ?????????? ????????????? ??? ??? ??????? ????????????. ? ???????? ???? ?????????????? ???????? ????? ???????? ??? ??? ????????? ???? ???????????? ?????????????? ???? ???????? ??????? ??? ???????????.
?????????? ??? ?????? ??? ???????? ?????? ???????
? ?????????? ??? ?????? ????? ?????????? ??? ?? ???????? ??? ????????? ???????? ??? ??? ??????? ????????????. ? ?????? ???????? ?? ?????? ??? ??????? ??? ??? ???????????? ??? ??????? ??? ?????? ??????????? ???? ?? ???? ??????. ???? ??????? ?????? ????????? ??? ????????? ??? ?????? ?????? ??? ???????, ??? ???????? ??? ?????????? ??? ???? ?????????????????? ???????? ??? ??????? ??? ?? ???? ??? ??? ????. ? ???????? ??? ?????? ?????? ?? ???????? ?? ???? ?????, ?????? ???? ????? ??? ???????? ??????? ????????????, ?????? ???? ??? ?????? ? ??? ???????? ??????????? ??????????????. ? ?????????? ???????? ??? ??? ????? ?? ??? ????????? ?????????? ????? ?????????? ??? ?????, ?????????? ??? ?? ??????? ??????? ?????????? ? ???? ?????????? ???????.
???????? ??? ??? ?????????? ??? ??????
???????? ?????? ???????? ??? ??????? ?? ????????? ???? ?????????? ??? ??????. ??????? ??? ??? ??? ??????????????? ????? ?? ??????? (planks), ?? ?????? ?????? (leg raises), ?? ??????? ??????? (russian twists) ??? ?? ???????? ?? ????? ??????????? (exercise ball). ?? ??????? ????? ??? ??????? ?????? ??? ???????? ????? ???? ???? ??? ?????? ??? ????????? ?? ???????????. ?? ?????? ?????? ????????? ????? ?????????? ?????????? ????, ??? ?? ??????? ??????? ????????? ???? ???????? ?????????? ????. ?? ???????? ?? ????? ??????????? ?????????? ?????????? ???????? ??? ???????? ??????????? ?????? ??? ?????????. ? ???????? ???? ???????? ????? ????????? ??? ??? ??????? ??? ?????????? ??? ??? ???????????? ???? ??? ???? ??? ??????.
| ?????? | ???? ??? ??????????????? | ??? | ??????????? |
|---|---|---|---|
| ?????? (Plank) | ?????????, ????????, ??????? | 3 | 30-60 ???????????? |
| ?????? ?????? (Leg Raises) | ????????? ????????? | 3 | 15-20 |
| ??????? ??????? (Russian Twists) | ??????? ????????? | 3 | 20-25 |
? ????? ??????? ????????? ????? ??????? ??? ??? ??????? ???????????? ??? ?? ??????? ?????????????????? ??? ????????. ??? ??? ????? ???????? ??? ??? ???????, ?????????????? ???? ???????? ??? ??????????.
???????? ??? ?????????? ??? ??? ????????????????
? ????????? ??? ? ??????????????? ????? ?????????? ?????????? ??? ???? ??? ????????? ?????????????? ??? ??? ??? ?????????? ???. ? ????????? ?????????? ???? ????????? ?????????? ??? ??????? ?? ??????? ????, ??? ? ??????????????? ????? ? ??????? ??? ????? ??? ??????? ??? ????. ? ???????? ????? ??? ?????????? ?????? ?? ??????? ??? ??????? ??????? ??? ????????????, ?????? ?? ???????? ??? ???????? ???????? ??????? ??????????? ? ??????? ????????. ? ????????? ?????????? ??? ???????????????? ?????? ?????? ?? ????????? ??? ???????? ???????, ?????????? ??? ?????????????????? ??? ??????? ??? ??? ????????? ??????????. ? ?????????? ???????? ?????????? ??? ????????? ?????????? ????? ??? ???????? ???? ????? ??? ??? ???????? ???????.
???????? ?????????? ??? ????????????????
???????? ?????? ???????? ??? ??????? ?? ????????? ??? ???????? ??? ?????????? ??? ??? ????????????????. ??????? ??? ??? ??? ????? ??? ??????????????? ????? ? ????????? ?? ??? ???? (single leg balance), ? ?????? ?? ??? ?????? ?????? (tightrope walk) ??? ?? ???????? ?? ?????? ??????????, ???? ??? ???????? ?????????? ? ??? bosu ball. ? ????????? ?? ??? ???? ???????? ???? ???? ??? ?????? ??? ??? ?????? ??? ????????? ??? ????????? ?????????? ??? ??????????. ? ?????? ?? ??? ?????? ?????? ??????? ??????????? ??? ?????? ??? ???????. ?? ???????? ?? ?????? ?????????? ???????? ??? ???????? ??? ???????????? ????????????? ???? ??? ?? ????????? ??? ??????????. ? ???????? ?????? ??? ????????? ????? ????????? ??? ??? ?????? ??? ??? ??????? ????????????.
- ????????? ?? ??? ???? ?? ??????? ?????
- ?????? ?? ??? ?????? ?????? ?? ??? ?????? ??? ??????
- ???????? ?? bosu ball (squats, push-ups)
- ????? ?????? ?????????? ??? ?? ???????? ??? ????????????????
- ????????? ???????? ?????????? (?.?. lunges ?? ??????????)
? ??????? ????????? ?????????? ??? ???????????????? ?????? ?? ????????? ????????? ??? ???????? ??????? ??? ?? ??????? ??? ??????? ????????????.
???????? ??? ???????? ??? ???????? ???????
? ???????? ??? ? ???????? ????? ?????? ?????????? ?? ??? ?????? ??? ??? ???????? ????????? ????????? ???????? ??? ?? ????????? ??? ??????. ??? ???????????? ????????, ??????? ?? ???????? ?????????, ??????? ??? ???????? ??? ?????????? ??? ??? ?????? ??? ????? ???? ???????????? ??? ???? ???? ??? ?????????. ? ??????? ???????? ????????? ????? ?????????? ??? ??? ???????? ??? ??? ??????????? ??? ?????? ?????. ?? ???????????? ???????? ????????, ??? ?? ???? ???? ????? ????????? ??? ??? ???????? ????????? ??? ??? ?????????? ??? ???????????? ?????????. ? ????????? ????? ?????? ??????? ??? ??? ??????? ??? ??? ????????. ? ??????? ?????????? ????? ????? ??? ??????? ??? ???????????? ??? ???????, ???? ???????? ????????? ?????????? ??? ???? ??????? ??? ???????.
??????????? ?????????
? ???????? ????? ??? ????????? ????? ??? ?????????? ??? ????? ????????????. ? ??????? ????????? ????????? ????? ???? ?? ?????????? ??? ?? ???????????. ? ????? ????? ????????? ?????????? ??? ??? ????????, ????? ???? ?? ???????? ??? ????? ???????????????? ??????? ??? ???????? ??? ??????????? ??? ????. ????? ??????????? ????????? ????????????? ?? stretching, ?? ?????, ?? ???? ?????? ??? ??? ?????????? ???????????? (?.?. ?????? ?????????). ? ?????????? ???????????? ????? ???? ?????????? ??? ??????? ??? ???? ??????????? ??? ??????????? ?????????. ? ????? ???????? ???? ?? foam rolling ?????? ?????? ?? ???????? ???? ???????????? ??? ???? ??? ??? ???????? ??? ??????????.
- ??????? ????? (7-9 ????)
- ???????????? ???????? ?? ?????? ???????? ????????? ??? ????????????
- ????????? (?????????? ??????? ?????)
- Stretching ??? foam rolling
- ?????????? ???????????? (??????? ??????)
? ????? ???????? ??? ? ?????????????? ???????? ????? ??????????? ??? ?? ???????? ??? ????????? ???????? ??? ??? ??????? ????????????.
???????? ??? ??????? Bettyspin ???? ?????
? ??????? bettyspin, ???? ?????????????, ???????? ??? ???????????? ?????????? ???? ????????? ??? ???????? ???? ?????????? ??? ??????, ?? ???????? ??? ?????????? ??? ??? ???????????????? ??? ??? ???????? ??? ????????? ???????. ? ???????? ??? ??????? ??????? ??? ?????????? ???? ?????????????? ????????????, ? ?????? ?? ??????????? ??? ???????? ??????? ??? ??????????? ??? ???? ?????? ??? ?? ????????? ??? ????????? ?????????? ????????????? ????? ??????? ???. ? ??????? ???????????? ???????? ??? ??????????? ?? ???????????? ??????? ??? ?????? ??? ????? ????? ??? ???????. ? ???????? ?????? ??? ????????? ????? ????????? ??? ??? ?????? ??? ??? ??????? ????????????. ? ??????? bettyspin ?????? ?? ?????????? ?? ????? ???? ??? ??????? ??? ???????? ??????? ??????????, ?? ?????????? ???????????.
?????????? ??? ?????????? ???? ???????? ???????
? ?????????????????? ???????????? ???????????? ?????????? ????????? ??? ??? ?????????? ??? ???? ???????? ??????? ??? ??????????? ??? ???? ??????. ? ??????, ?? ??????? ??????? ??????????, ?? ????? ???????????? ??? ?? ????????? ?????? ????? ?????????? ??? ?????? ?? ??????? ????? ???? ??? ????????? ???? ????????????. ???? ????????? ?? ???????? ??? ??????? ?????? ?? ??????????? ??? ??????? ??? ???? ?????? ??? ?? ???????????? ??? ????????? ??? ????? ???????, ?????????????? ??? ?????????????. ? ????????????? ??? ??????? ??? ? ?????????? ??? ???????????? ??????? ?? ?? ???????????? ????? ?????? ?????????. ? ??????? ???????? ??? ??????? ?? ???? ???????? ??? ?????????? ???????? ????? ?????????? ??? ?? ?????? ????????. ? ????????? ?????????? ????? ?? ?????? ??? ??? ????????.
????????, ? ????? ???????????, ???? wearable devices ??? ?????????? ???????, ?????? ?? ??????? ????????? ??????????? ??? ??? ??????? ??? ??? ??????. ???? ?? ???????? ??????? ?? ??????????????? ??? ??? ?????????????? ??? ???????????? ?????????? ??? ??? ??????? ????????????. ? ?????????? ??????? ?? ?? ????? ??????? ????????? ??? ???????? ??? ?? ??????? ??? ????????? ??? ??? ????????? ????? ?????? ????????? ??? ??? ?????????? ??? ?????? ?? ????????? ??? ?????? ??? ?????? ??? ??? ??????? ???? ??????????.