Workout Bellydance – Rafforza e allunga Obliqui e Addominali con 8 e Maya ondulatori.Tutorial 64

hello to all well found today we see a small workout then a small one home-based workout to stretch your hips and then perform your movements undulators of eight mayas so let's say more fluid we begin immediately with stretch our boyfriends and our obliques I stretch sideways and remember psotura ok forward back forward back front back still again all stitches forward side back side forward side back side forward side back side forward side back side we join ok we join our circle and on the other side forward forward side back side forward side back side, forward side back side, forward side back side we combine very well again a couple of laps ok perfect then let's start right away stretch to train our boyfriends for maya then 1234 this movement then we start with the feet raised I lift the down side, I lift the down side I take it for granted that at this point you still know how to make these videos these exercises sorry that I am therefore offering you the Mayas if you haven't learned how to do the maya step yet you can look at mine video tutorial and then come back here.

ok so now let's speed up a good training rate for those who have already learned the Maya I lift my heels and go up side down I go down side down ok go lift lift lift lift back straight posture I keep the lumbar p as straight as possible I recommend and contract slightly the abs so that we also go to work a little in this case ok so we work the abs well again and now I keep my posture with my feet a land is fine for lengthening strength I maintain the posture I recommend rooted to the ground heels ground up down, up down, up down, up down we go to work our abs oblique in this world provided the feet attached to the floor and the heels I keep my back straight otherwise I recommend back pain as usual if one is with the pelvis upwards lengthen an extension force on the same wring wring and and go out up up up out up up squeeze out up out out up out up out of the tighten I contract I stretch and leave everything calculated so don't in this case I let go of the guaranteed movement always with a stretch because we are working our abs are lengthening and contrasting at the same time therefore on one side I stretch and on one I contract side I stretch side and on one side I contract again I recommend knees flexed because if we keep the heels on the ground the knees have to force be flexed pelvis and back straight chest up we do the last 5 4 3 2 1 stop I stretch very good Lunging ok fine now let's go to work with our horizontal eight so there remember 8 horizontal here also you can find the video tutorial on the eight horizontal this is the internal one this is the external one well together we keep our back straight posture and go slowly send out from our side I lay I stretch I stretch I ride calmly and very slowly lap tour lap tour and I go round tour lap tour lap and beyond again and stretch back carefully not to strain the lumbar if you feel annoyed it means that you are in the wrong position and yes withdraw inside ok stretch and speed go stretch out stretch out I stretch out feet on the ground heels on the knees slightly flexed to allow movement ok stretch stretch stretch let's strengthen and stretch strengthen and stretch well 123 now on the contrary in in in in in in 8 inwards ok force attention to the back I repeat it endlessly 5 4 3 2 1 very good I still stretch and on the other part as the back goes let me know then you know if you want in the comments tell me how you feel how you are whether you are careful about your back or not ok let's take a moment this movement here well let's do the last sequence by combining the movements we saw together and we immediately make heels on 1234 heels jun five six felt the legs, 78 12345678 ok 1 2 3 and 4 5 6 7 and 8 1 2 3 and 4 5 6 7 8 I repeat 1 3 4 5 6 7 8 or 2 3 4 5 6 7 8 one two three again I go down 56 heels to the ground 8 out out out inside inside inside inside inside maya sale with heels remember posture 78 outside outside outside outside inside inside inside inside inside last 12345678 outside outside outside outside inside inside inside stop!!! then thank you for following me before running away just a minute of stretching ok I go back to back I push well the navel inside 5 4 3 2 1 to grab behind the knees lying on lying on a lot bene lascio andare, torno al centro e allungo il fianco, qui รจ cambiato then we finished thanks to Jessica hello.

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