Один фокус. Одна вправа за раз.
Останні 10 секунд підготовки — приглушений перегляд наступної вправи. Звукові сигнали: останні 5 секунд підготовки й відпочинку, 10 секунд до середини та до завершення вправи.
The video shows a man performing a sequence of mobility exercises. He begins in a side lunge position, then transitions into a kneeling side body stretch while keeping his hands behind his head. The text labels identify the routine as a 'Side Lunge Hip + Side Body Mobility Flow'.
A man with grey hair performs a series of rockback movements on a yoga mat. He starts on his hands and knees, then rocks his hips back and forth while keeping his core engaged. The text 'Adductor Rockbacks' is visible in each frame, identifying the exercise.
The video displays a sequence of a person performing the yoga pose 'Thread the Needle (Lateral Hip Variation)'. The frames show a progression of movements, including a side bend with one arm extended, a deep side stretch with the arm reaching down, and a low lunge with the arm extended overhead. The person is on a yoga mat in a room with a plain wall.
A man with short grey hair performs a yoga sequence on a mat, transitioning between a low cobra pose and a low cat pose. The sequence is labeled 'Frog Cat Cow' in each frame. He moves from a low cobra pose with his chest lifted and hands on the floor, to a low cat pose with his spine rounded and hands on the floor, and back again. The movement is slow and deliberate, focusing on spinal articulation.
A man performs a series of hip mobility exercises on a yoga mat. The sequence includes a 90/90 stretch, a pigeon pose variation, and a seated stretch, all performed in a slow, controlled manner. The on-screen text '90/90 Hip Mobility Flow' is visible in every frame, indicating the name of the exercise routine.
The video displays a sequence of a person performing a Cossack squat, a dynamic stretch focusing on the adductors. The individual is shown in various phases of the movement, transitioning between a low squat with one leg extended and the other bent, demonstrating the full range of motion. The text overlay in each frame identifies the exercise as 'Cossack Squat (Adductor Focus)'.
The video shows a man performing a series of hip mobility exercises on a yoga mat. The sequence, labeled '90/90 Hip Mobility Flow', involves movements from a tabletop position where he extends one leg at a time while maintaining a 90-degree angle at the hips. The man transitions through various poses to stretch and mobilize his hips.
A man performs a series of flowing movements on a yoga mat, transitioning through various kneeling poses. The sequence involves a rhythmic, wave-like motion of the spine, starting from a neutral kneeling position, arching the back, and then rounding the spine forward. The on-screen text 'Kneeling Spinal Waves' identifies the exercise being demonstrated.
A man performs a sequence of yoga poses on a mat against a plain wall. The frames show a continuous flow, starting in a low lunge with a side bend, moving into a low plank, then a high plank, and returning to a lunge with a twist. The text 'World's Greatest Stretch' is visible in each frame, indicating the name of the exercise.
A man performs a seated stretch using a chair for support. He is in a lunge-like position with one knee on the floor and the other leg bent in front of him. The text 'Couch Stretch' is visible in each frame, indicating the name of the exercise. The man shifts his weight slightly between frames, demonstrating the stretch.
A man with grey hair and a beard performs a series of forward bends while holding a purple yoga block. He is in a standing forward bend position, walking the block forward and back in a rhythmic motion. The text 'Elephant Walks' is visible in the top left of each frame, indicating the name of the exercise.