Скачать с ютуб Systema exercises for developing a strong core body (torso). в хорошем качестве

Systema exercises for developing a strong core body (torso).

Exercises to make your overall torso and muscles around your spine, involved in strenuous physical activities or combat, strong. Do these exercises slow in all directions to obtain maximum benefit from each repetition and to prevent joint injuries caused by the load (weights); the slower you can do them, the better. For the planks, keep your back straight and engage your buttocks and upper back muscles at the beginning and end of the motion to encourage core strength and flexibility behind every torsion movement of your trunk. Beginners, work without weighted vest, dumbbells or ankle weights then, as you gain core strength, start with the weighted vest increasing the load gradually, later add the dumbbells and last the ankle weights as a bonus material. In this demonstration a 10 Kilos weighted vest, 2 Kilos (each) dumbbells and 2.5 Kilos (each) ankle weights were used. The chosen total load of 19 Kilos (42 Pounds), is for simulating the rigours of moving around, twisting and turning while carrying a standard operational gear load (rifle/shotgun, ballistic vest, duty belt and tools/supplies pack). As for the breathing, inhale through the nose and exhale through the mouth, letting the air out naturally (do not blow it forcefully out); also, alternate your moves on inhale and exhale (different parts of the breathing cycle). Your breathing leads your movement, not the other way around. Note: I was 49 years old at the time of recording and publishing this video; exercise regularly, enjoy a healthy diet and you'll age gracefully !.