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10–15 раз.

      Упражнение 1

      ИП – лежа на спине, ноги согнуты в коленях, руки за головой. Поясница плотно прижата к полу. Стопы – на полу на ширине плеч.

      Из исходного положения приподнять плечи и лопатки от пола и вернуться в исходное положение. Локти все время расправлены; плечи поднимайте как можно выше. Поясница должна оставаться крепко прижатой к полу. При движении плеч наверх-вперед делается выдох.

      Конец ознакомительного фрагмента.

      Текст предоставлен ООО «ЛитРес».

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ybN7yp9YU3L3O1y1UNCatyvYmeiVR4ud9j9cNcdaTHDrzkNsByy9LymHEYYJI8XsOd+bXHosYXA+7ja1eW1rozC4YzNKRhf0WxAD83JQrrSNspKRYEfjqdNZdrz23ie4ubfANQb9P2pB8lMhGCuQcrB5DF1Gitlz187k0mMJQ16+wkX7swZFTDqfleBlI52IgQnKRP+ReUfzGDzcIkYnt73WUHMZ7PZlfJHNa0nW+dJXF0UxB4tLVO9OymGEYcJIMXseDDa59FjC4CwjFv86dxh1ty1bibh9Y7LKG7nPxZisyDbnRcUfUewHlcLK7r7TRfTC7bN589Dtdl766Cksfz9GyqUyfWRy6bDCAI4aA1ADsDxAGIgBqAFYHiAMxADUACwPEAZiAGoAlgcIAzEAoAbLA4SBGABQg+UBwkAMAKjB8gBhIAYA1GB5gDAQAwBqsDxYXBi+fv3arsQSM2k//Pph+zotZX5gnn/rvzJaqZsYuBIvLy+Tmc/6GvPYyzYY8xXUoeZKTCyf8eXLHznKVguWIwnDKFK8SUML36CnYjEMPb7ssjE3Ewav8liWxMhr78R2FltioN3nKBzaX0crdZP7XOnrea2kYnnz4pWvnElly89XUIeaaxD7joTlu9rgZfLKesZLkXIYYZhESt7WLR8WbC8no8wwNj08rDDIR2PBtXYHt+yL/vpqmcW2i7VHbOjYLmYv6xHud3XVyHTKgriuw7mMU3Z98TK3yy6nundqylqe3bWaTUGJwdWC5Uj7MUwipb3ZgVOyMueHa25AeQNhyMt4tctu59X8XfB5NfvornXuSNhRBrTf/Rhy9TZzWnjJe4zY45etIuydmmL57iKG3vIz87VgsBxs2e1RpLSC7dCwEkSjk/PDdofEQzUldU3TFm22FGH0SDZWLpw6A9rF9tkH2MHNPh1cFF7yroRednsvS0XufQe3dvekiIscgwsGy2GEoUTKJIsXHcFIaQs5rb3R4R2Fof3ZF+yrk3eWj89u1Ft53dq9x4Dc137creo6EoJK16x3wcveqfFGniUPCs3OpCwYLIcclSRGXHtuI8Vb8YQ272gDyvsKQ9nYq+QmG7Mnu7Vl1hlQ2R9jzaX/dx0Do7bB0poRHh89abEnzMo7kOyUmujVlP9n20YTdonBBYPlYMKQ+5m7kaKIGLW+js48hDBEQfLlB5ybbBcGF45y47US1OOhNCvvjbfrGJCdnZWYu3LVTaWxGb3P5DJsruRBzQ3rcOLFfQmRv3s0YDRrFGFYLVgOJgzBSORyrWzkagTCUIuWUdJxS9zTGGVD1HmXZhkbQ+5zWzjTKa0WVoV5/rIyLwegxgUma4N1Yh6D65By1Alu3VFJbQc1TUnVasrxpZxuSnJTw+iwDFgVZLJXu86W7b05QOfzqRkA4yrglnEUK/eq7b3z2T/BNbZRHK1JypGGq7aMZNHtyrCjqYxlesTOZ2Xrub/LLQyvjp+zfnTbQ5V+tqOtf25vNjEwgss4xeBRoolpVu2DIiWzsDIvp/0PV82xVirczmhiLtVqwXIYYZgwkusQubn19LMrLs+RXjlM7igMxXyuSb3a/eXsqTuColxyJKw5rWG/E9yiKFSykjLNKqOMMliZl9P+J7i5Pl0ynTYGFwyWg81jmDBS5vbm26LFafEwuaMw2Do6qR/vvKPrza0a214FocO6IUa/qEy05nojB1gSw31CUcDxsJZCio3vuqAHwDhmluXltNslMcr4oq5523kMSwXLYYThVUbaKQu5CKVHFs++7isMVkXnL7LIRm2cN5vm9fWUBzEm8raIRQ/bRfS6pORCkye6L87LabeL6G1x+7ZBY6lgOVLn89y2Lt12y155Eb2Vw+RmwgCOGgNQA7A8QBiIAagBWB4gDMQA1AAsDxAGYgBqAJYHCAMxAKAGywOEgRgAUIPlAcJADACowfIAYSAGANRgeYAwEAMAarA8WF