English below
Исходное положение - в упоре на руках и коленях, спина прогнута. Выполняем отведение одной ровной ноги назад до момента включения поясницы в работу. Потом опускаем ногу вниз - что бы ровная нога была параллельна полу. Задача - максимально сократить ягодичную мышцу, при этом стараемся исключить движения в поясничном отделе. Темп - ускорение вверх и замедление вниз.
The starting position is in the emphasis on the hands and knees, the back is bent. We carry out the abduction of one flat leg back until the lower back is turned on. Then we lower our leg down so that a flat leg would be parallel to the floor. The task is to minimize the gluteal muscle, while trying to exclude movements in the lumbar. Pace - acceleration up and deceleration down.
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