03 сен 2024 · 22:13
{"document": [{"text": [{"type": "string", "attributes": {}, "string": "✅ Шагаем на месте"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001102914.png", "filesize": 44703, "height": 406, "pic_id": 899030, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001102914.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191056Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=40e1cf0d105ac8e45b893ce4ce165e5100ba034ed17b807ef57a0445fb4e233a", "width": 316}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Бедро поднимает до параллели полу, дышим равномерно. Работаем 30 сек"}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Подъём ног поочерёдно"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001112155.png", "filesize": 45252, "height": 314, "pic_id": 899031, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001112155.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191106Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=5730b254a94588a5f4d16c1bd590ab75e64b2168e0df853aec8a6b68b1b5661c", "width": 318}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Бедро в одной плоскости с корпусом, выдох на усилии, голову не поднимать. Работаем 30 сек."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Ходьба в полуприседе"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001121772.png", "filesize": 47616, "height": 401, "pic_id": 899032, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001121772.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191115Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=64ab1baff9f55be1c9cf5b8843ba8e17c0a4678554b02d05aa1e43536073d25c", "width": 319}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Ноги согнуты, спина прямая, шагаем влево право, по 2 шага в разные стороны. Работаем 30 сек"}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Подъём ноги"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001130668.png", "filesize": 53349, "height": 347, "pic_id": 899033, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001130668.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191124Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=43334a5730f9337fe879626e918ed1ec960fca20570d47c6388f6c3e181f6463", "width": 359}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Руки под плечами, в верхнем положении небольшая пауза, максимальное сокращение мышц, пяткой тянемся вверх. Работаем 30 сек и меняем ногу."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Приседания с узкой постановкой ног"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001139493.png", "filesize": 58144, "height": 412, "pic_id": 899034, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001139493.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191133Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=ddeb67286bc6f12840f0896cb64b6bc1e9f9ef4772f4452b13879b6d276c912d", "width": 311}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Стопы ставим близко и параллельно друг к другу, спину держим прямо. Работаем 30 сек."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Подъём ног в планке"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001146698.png", "filesize": 65712, "height": 320, "pic_id": 899035, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001146698.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191140Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=09548ac81416e9834af8f4fee1beda4c55c3526ae7aca6abdbe5cbe4a063c82a", "width": 372}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Спину держим прямо. Руки под плечами, поочерёдно поднимаем ноги вверх, включаем ягодицы. Работаем 30 сек."}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "✅ Выпрыгивания из приседа"}], "attributes": []}, {"text": [{"type": "attachment", "attributes": {"presentation": "gallery"}, "attachment": {"caption": "", "contentType": "image/png", "filename": "изображение_2024-09-04_001154038.png", "filesize": 76082, "height": 503, "pic_id": 899036, "url": "http://storage.yandexcloud.net/pabliko.files/article_cloud_image/2024/09/03/%D0%B8%D0%B7%D0%BE%D0%B1%D1%80%D0%B0%D0%B6%D0%B5%D0%BD%D0%B8%D0%B5_2024-09-04_001154038.jpeg?X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=YCAJEsyjwo6hiq7G6SgeBEL-l%2F20240903%2Fru-central1%2Fs3%2Faws4_request&X-Amz-Date=20240903T191147Z&X-Amz-Expires=3600&X-Amz-SignedHeaders=host&X-Amz-Signature=0a1dca6db3d26ec93aa34c3edc719a0b231a4a6459cf9f134ae9f9c660f252e4", "width": 299}}], "attributes": []}, {"text": [{"type": "string", "attributes": {}, "string": "Это заключительное упражнение, следим за техникой, спину держим прям."}], "attributes": []}, {"text": [{"type": "string", "attributes": {"href": "https://dzen.ru/away?to=https%3A%2F%2Fvk.com%2Ffitness_gurublog"}, "string": "Vkontakte"}, {"type": "string", "attributes": {}, "string": " | "}, {"type": "string", "attributes": {"href": "https://dzen.ru/away?to=https%3A%2F%2Ft.me%2Ffitnes_guru"}, "string": "Tеlegram"}, {"type": "string", "attributes": {}, "string": " | "}, {"type": "string", "attributes": {"href": "https://dzen.ru/away?to=https%3A%2F%2Fyoomoney.ru%2Fto%2F410018247786656"}, "string": "На Мотивацию"}], "attributes": []}], "selectedRange": [210, 230]}
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