English below
Исходное положение - лежа на животе, руки вперед. Выполняем медленное отведение рук назад так, что бы максимально “прожать“ мышцы спины. Одновременно с этим прогибаем спину, и отводим голову назад для лучшего ощущения мышц спины. Темп - медленный. Амплитуда - максимальная.
Starting position - lying on your stomach, arms forward. We carry out a slow lead back so that as much as possible “squeeze“ the muscles of the back. At the same time, we bend the back, and take our head back to better feel the back muscles. The pace is slow. The amplitude is maximum.
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