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How to relieve tension in the body in 15 minutes: advice from the trainer of the TV series “Dyldy”
Silver medalist of the Olympic Games Elena Zarubina, who trains actresses in the TV series “Dyldy” on STS, shared a selection of easy but effective exercises for well-being.
Elena Zarubina (pictured on the right)
Elena Zarubina spoke about the effect of volleyball on the body: “In fact, all muscles are involved in volleyball: this sport is multifaceted in the development of our muscle corset. There should be very strong ligaments of the feet, knee and shoulder joints. Definitely a strong back. Professional teams even have special coaches who warm up the team before the athletes pick up the ball. Stretching and various fitness exercises, including those listed below, are used. “
silver medalist of the 2004 Olympic Games, two-time bronze medalist of the World Championships, two-time European champion
The training was conducted by the actress Snezhana Samokhina, whom these tips helped during the filming of the second season of the volleyball hit.
Exercises for the arms and back
1. Feet shoulder width apart. We stretch our arms to the sides, bent at the elbows, parallel to the floor. Without changing the position of the legs, we make turns to the left and right. Warm up like this for a minute.
2. Legs and arms in the same position. The shoulder blades are brought together, the back is straight. We make swings with our arms bent at the elbows, back and forth for a minute.
3. Feet shoulder width apart. We make circular rotations of straight arms, keeping the shoulder blades brought together. First, we perform 25 forward rotations with one hand, then 25 backward rotations. We change hands.
4. Legs shoulder-width apart, knees straight, arms bent at the elbows. We bend forward, trying to reach the floor with our elbows. Let’s “spring” the body for a minute.
Leg exercises
1. Kneel down. We lunge with one foot, leave at an angle of 90 degrees. The second leg “goes back”, relaxed. Leave your hands on your knee. “Spring”, stretching the muscles of the thighs. We change legs. We perform the exercise for 40 seconds on each leg.
2. We fasten our palms, pretend to sit down, fix this position and hold in it as long as possible.
3. We jump with a straight back in one place for a minute. We try to jump as high as possible, as if we want to jump to the ceiling.
4. Jumping “asterisk”. We jump in place. Simultaneously with the jump, we spread straight legs to the sides, and arms at an angle of 45 degrees up.
5. They lay down on the floor, arms to the sides, legs bent at the knees. Gradually lower your legs to one side, bringing your knees closer to the floor. 40 seconds per side.
More about volleyball in the series “Dyldy”, which will premiere on March 1 at 19.00 on STS.
Photo: Press Office, Pavel Tabarchuk.