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1. Встаньте прямо, спина ровная, руки на поясе. На вдохе делаем широкий шаг назад, сгибая колено, затем на выдохе выпрямляемся. При выполнении упражнения опирайтесь на пятку впереди стоящей ноги. 8-10 раз каждой ногой, 2-3 подхода.

2. И.П. лежа на полу. Руки под головой или прижаты к полу вдоль туловища. 1. Поднимите ноги вверх, стараясь держать их ровно. 2. Напрягая ягодицы, вытолкните ноги вверх, отрывая при этом бедра от пола. Вернитесь в И.П. Дыхание: перед отрывом – вдох, в момент основного усилия – выдох. По 20 раз 2-3 подхода.

3. Лягте на бок. Руками обопритесь на пол: "нижняя" рука согнута в локте и поддерживает голову, другую согните в локте и обопритесь ею перед собой. Опорная нога на полу слегка согнута. Другую ногу выпрямите и приподнимите на 15-20 см от пола, стопу тянем на себя, пятка направлена чуть вверх. Отведите ногу в сторону, затем верните в И.П. Ногу не опускайте. Число повторений доведите до 20, 2-3 подхода. То же с другой ногой.

4. И.П то же что и в предыдущем. Носок вытянут, пятка обращена вверх. Покачивайте прямой ногой вверх-вниз с амплитудой 25-30 см.

5. И.П. то же. Теперь вытяните ногу, которая у вас находится на полу, а «верхнюю» сделайте опорной и согните в колене. Работаем «нижней» ногой – на счет раз-два поднимите ее вверх, пятка направлена вверх, на три-четыре И.П. По 15-20 раз 2-3 подхода. То же самое другой ногой.

6. Лягте на спину, руки вдоль туловища, опираемся ими об пол, поясница прижата к полу. Ноги поднимите вверх и широко разведите в стороны, колени слегка согните, стопы на себя. Слегка разведите и опять сведите ноги, не соединяя их до конца. По 15-20 упражнений 2 подхода.

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