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Лягте на пол. Заведите руки за голову, локти – в стороны. Согните ноги в коленях. Оторвите голову и лопатки от пола на вдохе, а на выдохе вернитесь в исходное положение.

      ✓ Лягте на бок, обопритесь на локоть. Ноги сожмите вместе, напрягите и на выдохе поднимите. Корпус должен быть приподнят!

      Конец ознакомительного фрагмента.

      Текст предоставлен ООО «ЛитРес».

      Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.

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