Squats

Август 6, 2022

Содержание

2. Squats 1.Stand straight with feet hip-width apart Stand with your feet apart, directly under your hips,
3. Squats 3.Lower down, as if sitting Bend your knees while keeping your upper body as straight
4. Squats 5.Repeat the movement Repeat for three sets of 10 to 15 reps. Tip: Stretch your
5. Lunges 1.Stand tall and keep a little less than shoulder-width distance between your legs. 2.Keep your
6. Lunges 3.Step forward with your right leg. Make sure both the feet are pointing straight ahead.
7. Push ups First you must get on the ground. Lay with your toes on the ground
8. Push ups Raise yourself by pushing the ground away from you. Breathe out as you push.
9. Plank Start on your hands and knees on the ground. Your hands and knees should be
10. Plank Keep your palms directly below your shoulders and pressing against the ground. Imagine that you’re
11. Знакомства Неформальный стиль Good evening. I am Peter Hopkins. Добрый вечер. Меня зовут Питер Хопкинс. Good
12. Нейтральный стиль Let me introduce myself (to you). My name is Victor Pirogov. Позвольте представиться (Вам).
13. Официальный стиль Allow me to introduce myself. My name is Victor Pirogov. Разрешите представиться. Меня зовут
14. Примерный диалог N. Let me introduce myself. My name is N. M. I am happy \
15. Как спросить имя собеседника Неформальный стиль (And) what is your name? - (It's) Chris Best. (А)
16. Официальный стиль May I ask your name, please? Простите, как Ваше имя? How would you want/like
17. Как переспросить имя Please write down your full name. Пожалуйста, напишите свое полное имя. I’m sorry,
19. Скачать презентацию

Слайд 2

Squats
1.Stand straight with feet hip-width apart
Stand with your feet apart,

directly under your hips, and place your hands on your hips.
2.Tighten your stomach muscles
Standing up tall, put your shoulders back, lift your chest, and pull in your abdominal muscles.

Слайд 3

Squats
3.Lower down, as if sitting
Bend your knees while keeping your upper

body as straight as possible, as if you were lowering yourself onto a seat behind you. Lower yourself as far as you can without leaning your upper body more than a few inches forward. Tip: Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes.
4.Straighten your legs
Being careful not to lock your knees when you reach a standing position, straighten your legs

Слайд 4

Squats
5.Repeat the movement
Repeat for three sets of 10 to 15 reps. Tip: Stretch

your arms out in front of you for added balance during squats.

Слайд 5

Lunges
1.Stand tall and keep a little less than shoulder-width distance

between your legs.
2.Keep your hands on your hips or hold them straight ahead of you, parallel to the floor.

Слайд 6

Lunges
3.Step forward with your right leg. Make sure both the feet

are pointing straight ahead.
4.Then slowly lower yourself down. When you lower yourself down, your both knees should be at about 90 degree angle at the bottom of the movement. The back leg's feet when you are going down should be on balanced on the balls of the feet. Then push back up and repeat.
5.Perform 20 reps then rest for a minute. Switch sides and repeat. Then wait for a minute.

Слайд 7

Push ups
First you must get on the ground. Lay with your toes

on the ground holding yourself up with your hands.
Lower your torso to the ground until your elbows reach a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward.
Keep your body in a flat plank—do not drop your hips, and do not have your butt hanging in the air. It is important to keep your body as straight as possible. Remember to breath as you lower yourself.

Слайд 8

Push ups
Raise yourself by pushing the ground away from you. Breathe out as

you push.
Continue to exert force until your arms are almost in a straight position again, make sure to not lock your arms.

Слайд 9

Plank
Start on your hands and knees on the ground. Your

hands and knees should be shoulder-width apart.
Lift your knees off the ground and push your feet back, bringing your body to full extension.
Once you’re there, make sure your feet are shoulder-width apart to start. This will help you feel more stable in the position, having your feet closer together will make the exercise more challenging.
Keeping a tight core is key here. And keep your hips lifted! You want to create one long line that connects your shoulders, hips, and ankles.

Слайд 10

Plank
Keep your palms directly below your shoulders and pressing against the

ground.
Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
And don’t forget to keep your entire body engaged so tighten your quads and push through your palms.
Aim to hold this position for 30 to 45 seconds, and work your way up to 60 to 90 seconds once you get stronger. Oh, and remember to keep breathing!

Слайд 11

Знакомства
Неформальный стиль Good evening. I am Peter Hopkins. Добрый вечер. Меня зовут

Питер Хопкинс.
Good morning. I’m from the C.P.D. Company. My name is John Smith. Доброе утро. Я из компании CPD. Меня зовут Джон Смит.
Hello! My name is Susan, Susan Evans. Привет! Мое имя Сюзан, Сюзан Эванс.
Hi! My name's Pat Wilson.Привет! Меня зовут Пэт Уилсон.

Слайд 12

Нейтральный стиль Let me introduce myself (to you). My name is Victor

Pirogov. Позвольте представиться (Вам). Меня зовут Виктор Пирогов.
May I introduce myself (to you)? Разрешите (с Вами) познакомиться.
I am Jane Morrison. I've always wanted to meet you. Меня зовут Джейн Моррисон. Я всегда мечтала с Вами/тобой познакомиться.

Слайд 13

Официальный стиль Allow me to introduce myself. My name is Victor Pirogov.

Разрешите представиться. Меня зовут Виктор Пирогов.
I've been looking forward to meeting you. My name is Williams, Rob Williams. Я давно хочу с Вами познакомиться. Моя фамилия Уильямс, а имя – Роб.

Слайд 14

Примерный диалог
N. Let me introduce myself. My name is N. M. I

am happy \ to make your acquaintance / to meet you. Н.: Позвольте представиться. Моя фамилия Н. М.: Я счастлив познакомиться с вами.

Слайд 15

Как спросить имя собеседника
Неформальный стиль (And) what is your name? - (It's)

Chris Best. (А) как Вас/тебя зовут? - Крис Бест. What is your first name? - (It's) Chris. Как Ваше/твое имя? - Крис. What is your surname? - (It's) Best. Как Ваша/твоя фамилия? - Бест. What are your/their names? Как ваши/их имена? What is his/her name? Как его/ее зовут? What is your neighbour's name? — His name is Jack. Как зовут Вашего соседа? – Джек.

Слайд 16

Официальный стиль
May I ask your name, please? Простите, как Ваше имя?

How would you want/like me to call/address you? Как к Вам лучше всего обращаться?

Слайд 17

Как переспросить имя
Please write down your full name. Пожалуйста, напишите свое

полное имя. I’m sorry, I didn't quite catch your name. Извините, я не вполне уловил Ваше имя. Pardon? Will you say it again, please? Как-как? Не могли бы Вы его повторить?