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Workouts / Женское здоровье и гормональный баланс
14
Workout

Breathing and Body Balance

~21 min.
~252 kcal
⁉️ Comments

Breathing and balance are two fundamental skills that are often overshadowed by strength and cardio training. Yet they are precisely what determines the quality of movement: how you hold your body in space, how you distribute tension, and how efficiently you recover between workouts. This training session is designed to bring focus back to where it truly matters.

The routine combines gentle stretches, rotational movements, and coordination exercises. Each one is performed with an emphasis on mindful breathing: the inhale sets the direction, the exhale helps you deepen a stretch or hold a position. This approach engages the deep stabilizing muscles, relieves chronic tension in the back and shoulders, and improves joint mobility.

  • This workout is suitable for beginners and those recovering after physical activity.
  • Perform movements smoothly, without jerking — rushing is counterproductive here.
  • Breathe steadily: if your breathing becomes disrupted, reduce your range of motion.
  • FISIO functional loops help you control the load and maintain proper body alignment even with limited flexibility.

Dedicate 20–30 minutes to this workout and you will notice how your body feels lighter and your movements become more confident. Regular practice builds stable posture, reduces the risk of injury, and teaches the body to move as one cohesive, coordinated system.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
L extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Lunge with rotation
5
Level: 1
5
Single leg hip hinge
1
Level: 2
5
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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