English below
Исходное положение - Встаньте прямо, колени и бедра слегка подсогнуты, ноги на ширине плеч. Взгляд направьте вперед. Вдохните и на выдохе сделайте шаг в сторону вправо и чуть вверх. Сгибая колено и бедро, сделайте достаточно глубокий выпад, переместив вес тела на правое/левое бедро. Задержитесь в нижней точке траектории на 1-2 счета. На вдохе вернитесь в исходное положение. Повторите заданное количество раз, а затем смените ногу.
Starting position - Stand straight, knees and hips slightly bent, legs shoulder-width apart. Look forward. Inhale and exhale, take a step to the right and slightly up. Bending the knee and thigh, make a sufficiently deep lunge by moving the body weight to the right / left thigh. Hold at the bottom of the trajectory for 1-2 counts. On inspiration, return to the starting position. Repeat the set number of times, and then change the leg.
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