Welcome to our video tutorials!Download our app for iPhone, iPad and exercise at any time!Application link http://goo.gl/IhyBip http://goo.gl/IhyBip http://goo.gl/IhyBipWhat you gain by purchasing this app:- workouts without an expensive trainer;- tons of top-quality exercise videos;- a complete correctly structured workout program;- detailed comments for each exercise;- a chance to work out with our trainer in realtime;- a chance to carefully watch each exercise video prior to starting a workout;- a chance to start working out regardless of your body training level;- the workout system tested out in real life by real people;- your own online personal trainer;- a chance to consult a trainer in realtime;- no ads in the app;- detailed instructions for each exercise;- a list of common mistakes;- an opportunity to see in detail how each exercise should be performed thanks to our unique shooting method.Download our app for iPhone, iPad and exercise at any time!Application link http://goo.gl/IhyBip http://goo.gl/IhyBip1. It's important to warm-up the muscles carefully before stretching.The 1st exercise: run on the spot and throw shins back. Try to reach a buttock muscle by feet.Do the exercise on the average speed for 2 minutes.Breathe normally.We continue to the next exercise: run on the spot with high horizontal knee.Do the exercise on the average speed for 2 minutes.Breathe normally.The 3rd exercise: jump on the spot.Starting position: stand,feet together and jump out from two feet, work of ankles. Landings have to be soft.Breathe normally.Do the exercise on the average speed for 1 minute.The 4th exercise: move side to side.Starting position: stand with face to the wall, keep your hands on the wall. Take your leg aside and return it. At first we do the exercise for the right leg for 1 min, then pass to the other leg.Breathe normally.2. The next exercise -- jumping on the spot.Starting position: stand, keep your hands along the trunk. While doing jump keep feet separately. Raise hands up through the sides and do an exhalation. Come back to the starting position by jumping.Do this ex. On the speed above an average for 2,5 minPass to the next exercise. Stand, keep your hands on a waist, do ma jump, keep your legs separately. Feet and knees turn aside.Slightly sit down and inhale. Come back to the starting position by jumping.Do this ex. on the speed above an average for 2min3. "Star" position. Sit down and do smooth rocking and transferring of your weight from one leg to the other, pin your hips down to the ground, bend your trunk forward, throw your shoulder-blades together and cave in your waist.Keep your hands in front of you, breathe normally. Do this ex. For 30 sec. then lock each position in turn (one by one), trying to extend your leg and stretch popliteal tendons.4. Starting position: stand and put your feet to width of shoulders. Transfer your body weight to one leg, slightly bend the knee, straighten the other leg pull your foot on yourself. During stretching try to hold your shovels together.Muscles of the back are tense, bend a waist. Do spring movements for 20 seconds. Then fix the position for each leg for 10 secYou can stretch your straight trunk to your leg and take your foot by the hand. But don't forget to cave in your waist and extend your knees.5. Keep a "star" position, bend forward and keep your hands in front of you. Pay attention: while you strain back muscles try to keep your shoulder-blades together and cave in your waist, ttry to bend your stomach down. You should feel how the back muscles of your leg are extending. After each 20 sec move your feet a little closer. Don't round your back and don't bend your knees.6. Starting position -- the left leg in front with bent knee at the angle 90°.The right leg is behind lean on feet. Bend your trunk a little forward and stretch your hips towards the floor before you'll feell the light discomfort.Don't put your knees on the floor. Do the ex for 1 min for each leg.7. Starting position -- stand with right leg in front, left behind. The space between feet is near 60 centimetres.Don't raise your heel from the ground and don't turn your hips aside, stretch calves' muscles and Achilles tendons. After 30 seconds bend the front knee a little and lock the position also for 30 seconds. Then change the leg.8. Starting position -- stand on your knees. Your left leg in front and your right leg makes the angle 90°. Stretch the back surface of your hip and popliteal tendons. Bend your trunk forward, throw your shoulder-blades together and cave in your waist.Slightly move ahead after each 30sec. reached the maximum position lock it for 2 min. the do the same for another leg.Breathe normally.