English below
Исходное положение - встаньте прямо, статически напрягите пресс. Поставьте ноги шире плеч, колени слегка согните и разведите стопы наружу (примерно до угла 45 градусов). На вдохе начните опускатся вниз, медленно сгибая ноги в коленях. Опускайтесь до положения, пока ваши бедра не станут параллельны полу. Как только почувствуете хорошее растяжение приводящих мышц, на выдохе приведите тело в исходное положение, толкаясь пяткой от пола.
Starting position - stand straight, statically strain the press. Put your legs wider than your shoulders, bend your knees slightly and spread your feet outward (approximately to an angle of 45 degrees). As you inhale, begin to lower yourself, slowly bending your knees. Lower yourself until your hips are parallel to the floor. As soon as you feel good stretching of the adductor muscles, exhale bring the body to its original position, pushing the heel off the floor.
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