Little girl's body. Program for Gnuchka Tilo Program for Gnuchka Tilo
Try out group work
Subscription for 8 groups
Trial individual lesson
Buy a subscription
Do you want Gnuchka to have the PERFECT BODY?
Program "Gnuchke Tilo" This is a unique system of rights that in a short term will help you master the late and cross splits and develop the flexibility of your back.
The classes are taught by masters of gymnastics, professional ballerinas, certified yoga instructors, who in various classes are trained in gymnastics, ballet and yoga.
♦ Stretch Cross twine
The lesson is aimed at warming up and stretching the muscles of the legs, developing the looseness of the knee joints, with an emphasis on preparing a group of muscles for the transverse twine, and also during the lesson a complex of rights to the back and shoulder girdle is given.
♦ Stretch Late twine
The classes are aimed at warming up and stretching the muscles of the legs, developing the looseness of the knee joints with an emphasis on processing the group of muscles for the late splits, and also during the class a complex of rights on the back and shoulder girdle is given.
♦ Stretch Full
The complex has the right to treat all groups of diseases. Here the twine will not be the main tool. In what occupation we work on the flexibility of the whole body.
After such training, you are guaranteed ease and comfort.
♦ Healthy back
This class includes a set of rights, straightened for the treatment of meats, to align the spine in the correct position.
You have the right to shorten and restore the laxity of the spine, relieve stress and relax the slightly brittle parts of the back.
♦ MFR (myofascial release)
The activity is focused on the muscle-fascial relaxation. You have the right to relax muscles and fascia, relieve tension.
This allows you to better stretch the pulp, improve the looseness of the corners and improve the chewiness.
♦ Aerostretching
This includes yoga, pilates, gymnastics and aerial acrobatics, such as hanging out in hammocks.
During exercise in a hammock, static-dynamic right movements, intense stretching, acrobatic flips are performed, and a therapeutic infusion is provided to the musculoskeletal system, nervous system and blood flow.
The hammock is unstable and requires good concentration, inclusion, which helps develop coordination and trains the vestibular system.
A hammock is an excellent antidepressant, which helps to revitalize the body and mind, which turns the world upside down, which eliminates mental and psycho-emotional problems. Exercising in hammocks removes stress from the spine, improves stretching, increases blood circulation in the brain, and improves coordination of the arms. When this goodness is sought after, stabilizers appear.
Lessons take place in a group of up to 7 people.
♦ Exercise on the bison-vibro simulator
Bison-vibro- A simulator that allows you to speed up the stretching process and make it more effective with less effort.
By combining vibration massage with stretching, the muscles are warmed up, relaxed, go through muscle spasms and old injuries are rehabilitated. Stretching with the help of the Bizon-vibro simulator allows you to speed up the achievement of results tenfold.
Classes take place individually or in a small group of two people.
♦ Acrobatics
Acrobatics - especially for those who want to master such gymnastic elements as wheels, seats, handstands and forearm, flips, lifts in pairs, transfers, scorpion pose, back pull-up (dancer's pose), etc. Acrobatic training includes training in agility, flexibility, stretchiness, strength, coordination and balance.
Discover the new vibrancy of your body!
Vidguki
Early and late, the comfort zone for any person is transformed into a factor that enhances its development and reduces the stress of life for those who live. Find out the most meaningful and most beautiful moments of your life. Of course, most of them are connected with these very episodes, if you were afraid of something unexpected, extreme, that went beyond the basic order. We left our comfort zone.
So why shouldn’t I start earning money? Unfortunately, our comfort zone is sometimes the fruit of self-deception. We think that there is no better alternative to our current situation, that we have spent too much energy on this motivation, that it is already important to make changes in life... And we focus on one thing we want to do With our own hands we are creating new wonderful prospects what life throws you up. And then the comfort zone is transformed for us into an ending point...?? Is it possible to get the charming stusan again in INTEGRITY?
Yaroslav Bogdanov
Are my favorite contributors to Oleksandr Koshelkov? I Natalia Makhno? The best and most effective training? Shvidko stretch it across all the twines? ♀ Do you create the most pleasant atmosphere for stretching and choose the most effective exercises? Do they bring a lot of joy and joy???
Svetlana Glagoleva
I have been working with Sasha Koshelkova for 5 years now) Sasha is the most sensitive coach who knows what you need and how to achieve it. My method was to improve the flexibility of the body. During this hour, I began to resent the late splits and stretched the transverse one well. Sashko is very important to stay ahead of injuries and is always trying to help continue training without harm to the body) for less headaches for the trainer)
Oleksandra Koshelkova is a trainer of fine mental organization. She respects that everything in a person can be miraculous and her work is miraculous. Everyone has the right to be shy in their activities until they make a “characteristic squeak”. If you don’t make jokes, then you can still mean it (don’t think that if you have a bass or a baritone, then you will squeak in a bass voice. She squeaks everything in a curly voice). Although there is no harm, let’s always remember about your being in the third grade and remember about those so that you take care of them in an unsafe manner. The fun atmosphere of the children's garden will keep you occupied. Sashko is a natural sadistic trainer. Let's take the cake out of you, say that you were once a bagel! Anna Weilert
Anna Weilert
Alya (Sasha Koshelkova) is not just a coach, Alya helps you believe in yourself that you can do things that you previously didn’t understand, how people shy away in pictures. Acrobatics is one of the greatest joys in life for me. I can’t say that I came to Ale in completely bad shape. It was buoyant. Placed in a lying position, on not straight arms. It was really scary to learn the tricks and not have to strain your back and do the splits all the time. Ale krok by krok and I can work 4 different species bridges from a standing position and backwards, I can turn over through the splits from this bridge and perform a lot of other speeches in which the body marvels and the soul sleeps. Alya bula vouch for every successful moment and every failure.
Coach Anzhelika is getting tired of body ballet classes. Vaughn knows the elements of a girl’s skin, so that she feels like a princess. I’ll ask everyone not to go out. And everyone will go out with Angelica. At first it’s a simple element, but you look so beautiful in the mirror that you want more. And then it’s difficult to stand. The 1st axis element is already folding, and in this case it is still stronger than the garna. Delicately and carefully, Angelica conveys the girl's grace and grace as a ballerina.
Yulia Zarina
Having arrived for a lesson with coach Sasha Koshelkova, I was already sitting on 2 splits, but I had weak muscles that I couldn’t stretch with rocks! After three classes, I was already sitting on the bench with the cubes, and the result of the transverse split was very much stuck! Even though a competent approach is right, Alexandra clearly understands how she may be right in the eyes of Rehabilitation Science.
Ballet pumping from coach Angelica, you can do it from the side, but it’s not difficult, and the training is practical without additional vaginas.. And there are so many cool rights for changing the meat corset, side position, side lines.
Dear Yulia Zagainova for your individual approach! If you cannot work on the right due to reasons of physiology, poor preparation, you will always be given the right to replace. Everyone is comfortable working while they are busy. And don’t worry about the results)
Alina Kiselova
I go to do the splits. And it’s very fitting for the vikladach Larisa, with yoga-splits. Good traction, always positive, your own aura. It seems more accepting. Ale Larisa is less transverse. I would like to further highlight Yulia and Angelica from the stretch marks, as it should be like to pull a later one. The 3-axis axle fits less well.
Larisa’s classes always have such an atmosphere that you definitely won’t get bored. Vaughn is gradually recognizing, and there is respect for the fact that you are doing the wrong thing, as if in your own words. If you are in pain and want to scream, is it ever necessary to say “high” and does it really help?
Faina Nugaeva
Who is my favorite coach? Zagainova Julia. Tseludina, who puts her soul into her work and helps to achieve maximum results. Julia will not only reach you all the way, and a little more, she will encourage you and instill hope for success, you BELIEVE that you can! And you can! I’m not talking here about the special yummy - the lightness of the drink - the whole group laughs at the workout, we all love it! :) Julia is a coach I trust! And if you trust your mentor, we can relax and earn more! All the best to Yulia!
Maria Dobrinina
Over the course of two days, I tried 50 types of pain with stretching, and I was amazed to discover that the nervous system is ubiquitous and got to know it in a living model - just like in my own eyes, I realized that in addition to seeing it, I was still breathing, If you want to see the place where it hurts the most and relaxes for the order, I realized that the most unstable thing in Russian language during the day is the word “ten” (you can reach from 2 to as many as 15 seconds in a row), a crazy reflex has arisen in any unreasonable situation to straighten the knee and pull your feet towards you.
And when the woman, 29 years old, first sat on the late splits in life, even under the weight of Sashka, then on her hurt legs, she was in an incredible grip.
Before the speech, I hired a nice coach, Oleksandra Koshelkova. You always seem to be right from both sides, you always listen to the screams and believe that you are pretending to do so, until you hear under my name). Sashko is so super reliable in placing himself before your splits that you suddenly begin to wonder about it so that you can start placing yourself in your splits with the same reliability. In addition, without super cute cosmic messages from the numbers on your stopwatch, talk about everything about everything, so that it’s never boring and you’ll never be happy with your achievements until you lose the splits.
So my splits are mostly due to Sashka Nizh. Thank you!)
Ganna Shahin
I came to the studio with the twine already evident, and I think that I have a lot and more to come! If only a few months could be spent with Natalka, they gave in to a less powerful, powerful body. I began to sit on the splits made of different cubes, stretched my back and straightened out the dark picture). I need a strict style of writing, setting up work
Victoria Reshulska
Plasticine, now Integrity, has become an invisible part of my life, which I am very happy about! I’m glad not only to have the opportunity to do stretching, yoga, acrobatics and dancing, but also that I was blessed with trainers, not just wonderful people, but high-class professionals who give incredible motivation and self-confidence! I love Sashka Koshelkova! I trust her 250% and I believe that with her everything will work out for me, don’t you dare? How would you like to go?, I still love the graceful Gayatra, she’s just super busy! After them, the body gains tone, lightness, strength and flexibility! Larisa has a lot to do for a healthy back! They helped me recover from discomfort and pain in the back after physical exercises, I didn’t note at what point it happened and finally I came to the end? Now I realize that we need to work harder on ourselves, and as it turns out, we don’t know about ourselves the capacity of our body, if only we start to train - that’s it! I also love Natasha Averchenkova’s work, absolutely! She is so charming that she creates a special atmosphere in class. I also Anya strip, and Natasha Granzhe. The entire training warehouse is unique! I love you and appreciate you???
The barrier to a healthy way of living is most often toxins and wastes that accumulate in our body over the course of many years. Saturation of the body's tissues with negative speeches smears the old. Cleansing the body of toxins and coarse waste can be carried out using simple physical exercises. To continue your youth and health with the help of physical rights, the program “Gnuchka’s body” will help you. The program includes a series of complexes of medical and preventive gymnastics, skin straightening on the entire group of muscles or parts of the body. This is the name of cleansing and rejuvenating gymnastics. The complex includes a number of stretching exercises, which gives the muscles flexibility and allows you to tone your body.
Rejuvenating gymnastics, with its systematic exercise, cleanses the body's cells and saturates them with acidity. The effect of such physical stimulation includes two important aspects: physical – improvement of the bone-muscle system of the body, increased flexibility, metabolism of speech, elimination of toxins and wastes, normalization of circulation ії blood; and a psychological official: employment does not require special physical and moral preparation, there is no need to exercise one’s rights, everything is easy to learn in one breath, bringing moral satisfaction and reducing stress. Cleansing and rejuvenating gymnastics - a ceremonial path to health and prolongation of your youth
Part 1
Part 2
Part 3
Part 4
Part 5
Take a look here:
Reading hour: 8 hvilin
If you think that if you regularly engage in fitness, you can get some exercise, but that’s okay. Light morning exercise for a year after awakening activates all important organ systems, tone the body and improve immunity. We present to you 11 different videos for morning exercises at home from Olga Sagay.
Before you go to watch the video of morning exercises, you need to figure out what the value of exercise is and why it’s important to do light exercises after waking up?
Rank charge value:
- Charging helps the body move from sleeping mode to non-sleeping mode, activating all physiological processes in the body.
- Running sports absorb the sour tissues of the body and, most importantly, the brain. This promotes concentration and accelerates mental processes.
- Running exercises will improve your mood and change your level of stress as you go through the day.
- Regular home exercises improve the work of the vestibular apparatus, which means it promotes the development of coordination and balance.
- Running gymnastics is a wonderful booster, it improves productivity and ensures vitality for the whole day.
- Charging increases blood flow, which has a beneficial effect on the functioning of the respiratory organs and the brain.
- Regular exercise helps to strengthen the immune system and promotes the body's strength to a negative influx of excess fluid.
As you know, exercise not only improves your health, but also helps you spend your day as efficiently as possible. You can do wound exercises via video, so they can be taught more quickly without any need from different trainers. We propose to increase respect for exercises in the home minds from Olga Sagay.
Video of home exercises by Olga Sagay
Olga Sagay is the author of the series of programs “Gnuchka's body”. However, these videos are direct not only for developing flexibility and stretching, but also for improving the health of the body. On this video channel you can find complexes for opening the cervical tendons and improving the functionality of the musculoskeletal apparatus. Olga also created a whole low video for home exercises that you can watch after waking up.
The programs consist of 7-15 sessions, or you can do more exercises or repeat one video per hour, so you can do more home exercises per hour.
1. Rank exercises for easy awakening (15 minutes)
This practice for awakening will help you feel a surge of strength and energy for the whole day. This video is for home exercises, especially for coloring the posture, emphasizing the ridge and opening the chest area.
2. Rankovy complex "Bodyorist and Slimness" (9 hvilins)
This complex will not only boost your body, but also help you find your body shape. A dynamic video with morning exercises consists of the most popular asanas for toning the muscles and strengthening the spine.
3. Effective home exercises - warm-up for legs (11 hvilins)
If you are looking for a video of morning exercises with an emphasis on the lower part of the body, then try this complex. They have the right to help you warm up the meat of the nig and increase the looseness of the kulshov's corners. The same program can be used as a warm-up before the splits.
4. Complex "Awakening" (8 hvilins)
A short complex for awakening to improve the stiffness of your back and straighten your posture. You are exposed to a large number of movements in front and back, which correspond to the strength of the ridge and the renewal of the function of the musculoskeletal apparatus.
5. Rankovy energy-charging complex (12 units)
This video for wound exercises is primarily aimed at the development and improvement of the work of internal organs. You have a lot of strength in the body wrap, as well as in the toughness of the muscles, ligaments and tendons.
6. Rankov gymnastics “Plasticity, looseness and balance” (9 exercises)
This video for wound exercises at home directly addresses the development of looseness of all major corners. The complex of rights is just as suitable as gymnastics.
7. Rank complex, which is great (10 hvilins)
Let's go through the program. Olga Sagay included in the video on home exercises the right to tone the muscles of the arms, back, buttocks and buttocks. The vertical fold, the garland pose, the static plank pose with arms and legs in the air are expected on you.
8. Home exercises and stretching for every day (7 sessions)
A short video of wound exercises begins with the effective rights for stretching and bending the spine. Then you notice the right balance and flexibility of the lower body angles.
9. Rankovy complex "Energy and toughness" (16 hvilins)
The video will help you get a boost of energy and vitality for the whole day, and also prevent looseness. The first half of the lesson will be spent sitting in a sitting position with your legs crossed, then you will move to a downward-facing dog position.
10. Complex "M'yake awakening" for the beginnings (14 hvilins)
And here is a video of exercises at home for ears, which will help improve the looseness of the corners and the flexibility of the ridge. Propositions can also reduce the elasticity of the ligaments and muscles of your body.
11. Exercises for the spine for back pain (10 exercises)
This option of exercise at home will help you strengthen your spine, increase the functionality of the musculoskeletal system, and develop the flexibility of your back. This video is especially recommended for those who suffer from back pain.
Try all the posted videos for rank charging or choose the one that suits you from the description. Olga Sagai is a professional in the area of abdominal gymnastics, development of flexibility and stretching, relieving back pain. Start doing exercise regularly, I would like to do 10-15 workouts, and your body will benefit you.
Watch our other collections as well.
What is T-Tapp? Abo system Trenuvan Terezi Tapp
T-Tapp There is a physiotherapeutic approach to fitness, because it increases the thickness of the muscles, and not their body. T-Tapp is a miraculous method of renewed effectiveness for people with bad knees and knee joints or pain in the lower back; It is also good for pain in the upper back, neck and shoulders.
The arms on the right from the side look simple, but, in fact, they are even more complicated behind the structure, because the skin on the right gets to work offending the ends of the pulp, instead of getting to work only one end and the stem of the pulp.
The T-tapp is placed on the all-pervasive and foldable body of the muscles in a special sequence to promote the neuro-kinetic flow of energy, to enhance the correct anatomical alignment of the skeletal parts and to the advanced principles of isometric work. This is what comes with the stimulation of the lymphatic stream. Other types are, for example, aerobics, strength training and yoga, and mostly “isotonic” (in order to get one end of the meat and yogurt before work).
T-Tapp allows you to reach high aerobic intensity. і without having to straighten or lean on the barbell and dumbbells. When practicing according to the T-Tapp system, since the strongest person is the person, there is less need for her to work to the right in order to improve the results.
In other systems, the stronger the people in the flock, the more they need to increase the intensity and number of repetitions in order to move on to more high rhubarb physical preparation or to achieve greater loss of blood pressure. With the T-Tapp system, you will never have to rest on dumbbells or repeat rows more than 8 times. You have the right to continue to lose the essentials for your body in the world as your strength and fortune increases.
Efficiency of T-tapp
Thus, T-Tapp is effective both for people with a sedentary lifestyle and for athletes. The methods in the T-Tapp system allow you to achieve maximum strength in your muscles and muscles, regardless of whether the person is a weightlifter, an aerobics instructor, or a grandmother who has started training vigorously.
Clinical testing, conducted by doctors of science in sports physiology, showed that fat loss begins 7-10 weeks after the right side of the T-Tapp system. In addition, highly trained people strive for 75% of the maximum heart rate soon after an hour of forty hours of constant T-Tapp training for beginners and most recent successes.
T-Tapp doesn’t just burn calories and excess fat, it overhauls the fundamental functions of the body, such as neuro-kinetic flow, fluidity of glucose at rest and cognitive function of the brain. Many people report an incredible improvement in the process of intestinal function, as well as increased clarity of mind and increased energy levels just a week after starting to use the T-Tapp.
Basic straightness of T-Tapp
T-tapp is focused on short-term body movements, and not on changes in the body. When exercising T-Tapp, there is a tendency to shorten the body's activities, due to the fact that T-Tapp aggravates the muscles of exercise.
The development of muscle thickness allows the muscles to tighten, shrink and shape new body contours. This type of muscle development allows you to achieve rapid speed of exercise. Most people lose weight on their waist, abdomen or by 3 cm per week. In addition, most people switch to a smaller size until the end of the first month and take T-Tapp every other day... absolutely without interfering with their food.
Head training for the first 30 days “The data of the machine of the human body is collapsing” as a trace to earn major renovation function of the exchange of speech, so that the body can more easily spend time and, even better, ENHANCE the achieved waste of time without diet and intense training.
T-Tapp trains the right and left brain, body and mind. This training system was created as a method of further training the cognitive functioning of both brains. This is very important for maintaining a healthy brain.
T-Tapp miraculously helps both children (for example, children who have problems with learning) and elderly people (increasing the loss of cognitive functions that comes with age and Alzheimer's disease).
T-Tapp helps the body maintain hormonal balance . Many women have significantly shortened their monthly cycle of going through the menopause of T-Tappu. Women of different age seem to be that the stench is now not so strong, they have ceased to suffer from pain in the lower abdomen and across, hot flashes, mood swings and changes in the vase, associated with female hormones.
“Twist your body like a car!” This is the motto of Teresa Tapp , health specialist, coach, sports physiologist, nutritionist and owner of a thriving business. Teresa knows how a woman's body functions, especially the body of a woman after thirty. For the remaining twenty-five years, she looked after her lusty body and collected data from hundreds of clients, which allowed her to develop new approach Goodbye to your wife, I'm in good health and in good health. Teresa has worked with a variety of fashion agencies, including the Ford Metropolitan and Page Parkes, as a special trainer and fashion model and as an agent for the hiring and development of models and the search for new talent. Having experienced many revolutions in the beauty industry, where the perfection of modern forms is so important, she knows how to achieve a beautiful female body, regardless of the level of physical training. This system is right, T-Tapp system , the best thing on the current market! Today, Teresa openly shares her valuable knowledge with women of different ages. Teresa herself is a living example of the fact that a woman’s body after forty can be like a string, a well-oiled machine that functions harmoniously, without the constant need to waste time on training at a sports club. Many of Teresa’s clients are more thorough in their bodies after fifty, but less in their thirties. Truly, T-Tapp is the most effective home training program available to women today!
TAP YOUR WAIST OR THREE CENTIMETERS IN A DAY!
Teresa respects that there is no need to call on your wife. Let's marvel at the facts, gentlemen, important dimensions, and not in kilograms! Mannequins are dying, not respecting, because they don’t care about how much the stench is important, since their stitches are too big for clothing models, the robots don’t remove the stench. Teresa guarantees that you will lose 2-3 centimeters in your waist or waist per week. Most women grow one size smaller in 30 days. Since Teresa stopped working in model booths, she has helped hundreds of pre-menopausal women achieve the same results as models: increased levels of energy, vitality, hormonal balance knowledge, as well as the body, of how to achieve results shvidko! Now you can! The T-tapp system allows you to give maximum results with minimal effort, steadily supporting the body in the correct anatomical alignment of its parts. Rukhs, created by Teresa, “repair” the body and renew it after injuries; the stinks are just visible from the side, but will give you a unique workout, unlike all those you have experienced before. Ask about all of our many and no clients, and they will tell you that this is really equal to the intense demands that are given to recruits in the army camp.
Although Teresa likes her Swedish style of living and working in the beauty industry, there is nothing equal to the satisfaction that comes from the success story of well-known women, especially those over 35. Our verified methods are unique and daily, and at the same time , they are available both for food and for physical abilities to all women of all ages. Beyond the understanding of a woman's body and the specific needs of the food service, Teresa created a program that would suit all women. It is fitting that her program is simple, and it clearly explains to us how and why our body works like a machine. In this manner, we understand the sensation of the skin created by Teresa and the method of training, as the stench flows into the machine of our body. Today, videotapes, audiotapes and Teresa’s book are ready to appear, these secrets are available to everyone, so that all people, and not just mannequins, can get into ideal shape and achieve harmony: body, mind, spirit and soul.
There will be further...