@@mimosapudica5160 I know right. It's like a self love practice. I do her back exercises too. When I look at myself and see myself doing these exercises it feels really good.❤
I DO LOVE your exercises. Beginner friendly, calming. I have been doing this video for around 2 weeks. It helped my posture, toning my arms and I feel like my collarbone is more visible. I started my belly journey with you this morning too. I believe your channel will be a good start for my pilates journey 💓 Thanks for making these videos!
Спасибо. Пока это лучший комплекс на раскрытие грудной клетки и тренировку рук, который я нашла на просторах интернета. Делаю ежедневно уже месяц. Есть результаты!
Dear Yuuka, I am one of your subscribers from Indonesia. I just found out your workout these past months and I can say that I am grateful for that. I do appreciate your efforts of making this. Your works are really cool, I get lots of improvements. Bring out your best and keep going! ❤️
@@angelarodriguez3524 I do it as I can. I set goal for accomplished 3 videos of Yuuka's workout, and I almost doing it everyday. I start working for upper body from day one, and another day I start working for my lower body, and vice versa. I also drink more mineral water while doing these exercises. It kinda helps! Stay motivated!
I just completed this workout with you. Thank you! My arms and shoulders are on fire! Loving this feeling and can’t wait to workout with you again! This stretched my neck, back, sides - everything!
ésta es mi segunda semana realizando estos ejercicios y la verdad que si funcionan, el cambio es muy notorio y poco a poco siento que mis brazos se tonifican. ¡ESO ME HACE FELIZ! seguiré con estos ejercicios.🤭
Este ejercicio elimina todo el estrés del cuello, hombros y adicional tonifica los brazos!! Llevo una semana y se nota la diferencia, eso sí acompaño con rutina de ejercicios y comida balanceada, gracias ^^
Started this today. Arm Measurement: Day 1 - 27cm Day 14 - ___cm Will update on April 14 Update: You certainly can't spot reduce fat specially on your arms but i lost 1cm. I wouldn't say the result is from this exercise but it help tone my arm muscles. I used to weigh 55kg, now I weigh 51kg so naturally I lost fat all over my body. Intermittent fasting is the key to weight loss. I recommend watching Dr. Berg's videos about fasting.
Спасибо! Делаю каждый день Ваши упражнения для рук .Растяжку добавили. Хорошо, что короткая тренеровка, можно делать в любое время .Интересно было бы такое же, но для бёдер с растяжкой.
Здравствуйте! Я начала буквально пару дней назад. Всё горит! Люблю эти упражнения за их краткость)) 10 минут найти не проблема. А вы до сих пор занимаетесь? И каковы успехи?
Hoy empiezo ☺️ Llevo 10 días haciéndolo y hoy no sentí la rutina tan pesada, además noto que la grasa de mi espalda va disminuyendo, de los brazos no se, ya que no me medí al inicio 👍🏻 3 semanas, muy feliz baje 1 cm de brazo y están más tonificados
Hi ... Iam from Kerala .... Iam so happy by watching your video... Thanks... I will pray for your goodness and happiness... Live long with all blessings of God ... God bless you ♥️
I will now do these exercises daily for 1 month and this is my journey: Day 1: Done, was easy. 😁 Day 2: Apparently I have sore muscles? 😂 The exercises hurtttt, but afterwards the shoulders were relaxed. 😊 Day 3: Much less pain during the exercises, I feel a little more flexible than on day 1.😅 Day 4: I have sore muscles again😂 and the exercises are painful but doable.💪🏻 But that shows me that it actually works. Afterwards my shoulders feel veryyyy relaxed again. I may be imagining it, but the outside of my arms feel slightly tighter.👀 Day 5: No pain today. 😅 🎉Today is the first day that I feel like I'm consistently doing the exercises CORRECTLY without accidentally sagging my arms or shoulders. 😊 Day6: I'm taking a break today. I got vaccinated and feel like I was hit by a bus 😂 Update tomorrow ❤️
@@Raiisingknye I'm only on day 5 (I update daily)😅. So it feels like the skin is a little tighter. But that can also be due to the fact that it is now better supplied with blood. But of course my arms haven't slimmed down yet.😂 But the exercises are fun and reallyyyyy help if you have cramped shoulders. I'll keep you updated :)
Magnifico súper bien esos ejercicios para fortalecer los brazos, siempre los hago contigo, y me siento que estoy mejorando un poco la flacidez de mis brazos, eres excepcional . Felicidades y bendiciones. R.D.
✨ 23-12-2021 No creí que fuera tan dolorosa sentí todo el estrés que llevo en mis hombros 😂😭 pero terminé sin dolor en ellos jajaja, la seguiré incluyendo en mis rutinas y a ver que tal regreso en un mes, gracias por compartir 🙏💖✨🇲🇽..!
Hola Yuuka!! Muy buenos tus videos!!😄 Por favor necesito encontrar el de cómo eliminar la curvatura del cuello y cervicales.. Lo perdí 😕.. Felicidades y mucho éxito. Saludos desde México 🇲🇽
Спасибо вам огромное! Оченб зорошие управжнения, как раз то, что мне нужно! Только скажите, эти упражнения обезательно делать стоя? Можно делать сидя на коненях?
Попробую эту тренировку 27 см - руки 1-ый день: сделала , было трудно. Руки горят. ✔ 2-ой день: уже легче , ✔ 3-ий день: намного легче предыдущего дня. ✔ 4-ый день: руки стали меньше на вид , пока не измеряла. ✔ 5-ый день: 6-ой день: 7-ой день: Результаты: •пните если забуду.
I was very sceptical that is would work. Done the exercises most days and I normally completed 2 of the routines straight after each other and totally surprised to notice I have lost a whooping 3 cm in a couple of weeks. Wow
Estaré haciendo estos ejercicios y veré que ocurre 🙀🙀 (actualmente 31 cm) Day 1 ✅ Day 2 ✅ Day 3 ✅ Day 4 ❌ Day 5 ✅ Day 6 ✅ Day 7 ✅ Estos ejercicios si funcionan hoy me medi y perdí 1 cm (actualmente 30cm) seguiré haciendo los ejercicios Day 8 ✅
Starting sep 23/23 Weight:60-61kg? :( Goal:53kg 1day:pretty easy ✔ 2: wasn't goanna do it but i have no choose ✔ 3day 🔥 ✔ 4day:something happened, so i didn't do it ❌ 5day : i didt do it too:( ❌ 6day: the floor was so slidy 😀😭🥲 ✔ 7-9day , didt do it, i was so tired because of schools projects and events ❌ 10day:Im back! ✔ 11day didt do it, i have fever and cough😢 ❌ 12day ✔ 13day: ✔ wasn't goanna do it cause i have cough but, i can balance it:)) 14: ❌ 15day ✔ i can see some improvements❤❤🎉
@@julz_ здравствуйте, первое время делала очень усердно, сейчас на много реже ( время сейчас такое , огороды), резких изменений не было, но думаю что это очень нужные упражнения
the hugging yourself is the best stretch here, because it feels like I am hugging myself and sending energy to my body. It increases self love.
fr 🥹🥹 it's like telling yourself, "you did really well today" 🩷🩷
@@mimosapudica5160 I know right. It's like a self love practice. I do her back exercises too. When I look at myself and see myself doing these exercises it feels really good.❤
@msfreya777 fr!! i do this exercise almost everyday, and it really feels so good after doing it 🥹💗
ゆうかさんの二の腕シリーズ😍
代謝上げていきたいので頑張りま〜す🔥✨
わあー🥺❤️ありがとうございます❤️❤️代謝あげてきましょー！！
@@yuukasagawa5483Can you tell me how to refrain food😢😢😢
I DO LOVE your exercises. Beginner friendly, calming. I have been doing this video for around 2 weeks. It helped my posture, toning my arms and I feel like my collarbone is more visible.
I started my belly journey with you this morning too. I believe your channel will be a good start for my pilates journey 💓 Thanks for making these videos!
ゆうかさん美しすぎる( т৹т )💛
明日の朝やって代謝上げてその後の運動も楽しんで頑張ります🤜🔥🤛
いつもありがとうございます🌼
なんと、、お優しいお言葉ありがとうございます🙇🏻♀️🙇🏻♀️🙇🏻♀️🥺
早速、明日の朝に嬉しいです🥰❤️
代謝どんどん上がりますねー🔥😍😍😍
ゆうかさんの肩甲骨周りや二の腕の動画大好きです😆✨ 私も、ゆうかさんのようなキレイな背中&腕を目指します🥰
いつも動画ありがとうございます✨
ありがとうございます❤️🥺
日頃の成果が出ていて嬉しいです‼️🙇🏻♀️
巻き肩改善の3ヶ月以上続けて、効果実感してます❤️こちらも試してみます！
ありがとうございます🙇🏻♀️🥺✨とても嬉しいです✨✨✨
@@yuukasagawa5483 ...........
@@joiejavier6634)). 8
O
Cudne ćwiczenia💖😘🌷
Let me try this for 2 week!
Day 1:✅
Day 2:✅
Day 3:✅
Day 4:✅
Day 5:✅
Day 6:✅
Day 7:✅
Day 8:✅
Day 9:✅
Day 10:✅
Oi come back
💡😉
oof
二の腕太りやすくて二の腕のトレーニングだけ避けてたけど妊娠したら大変なことになったのでまずは辞めずに続けられそうなこちらのトレと別の8分のトレ続けてそろそろ２週間経つんですが、初めて二の腕効果でました😂❤🎉
せっかちでいつも筋トレぱっとして終わりだったけどこれは楽に続けられていい！継続は力なり…✨
Спасибо. Пока это лучший комплекс на раскрытие грудной клетки и тренировку рук, который я нашла на просторах интернета. Делаю ежедневно уже месяц. Есть результаты!
Руки похудели?
@@alyai8097
Нет, результата нет
@@София-в8т6к у меня похудели. Но я калории считаю.
Dear Yuuka, I am one of your subscribers from Indonesia. I just found out your workout these past months and I can say that I am grateful for that. I do appreciate your efforts of making this. Your works are really cool, I get lots of improvements. Bring out your best and keep going! ❤️
thank you ❤️❤️
Thanks
Feedbacks inspire us all
Love from India
How many times did you do it? One per day?
@@angelarodriguez3524 I do it as I can. I set goal for accomplished 3 videos of Yuuka's workout, and I almost doing it everyday. I start working for upper body from day one, and another day I start working for my lower body, and vice versa. I also drink more mineral water while doing these exercises. It kinda helps! Stay motivated!
早いもので12月。クリスマスや年末年始を控えている今、少しでも体重を増やしたくありません‼️隙間時間に代謝アップ🆙🔥代謝上げていきます🔥🔥🔥いつもありがとうございます❤
こちらこそいつもありがとうございます🥺❤️代謝アップですね✨✨✨
Iii😅😅😅😅😅😅😅 1:51
WFH and my back feels so week. Tried this before, 2020, but I stopped. Hoping to continue this time.
Day 1: Done
Tu l'as encore arrêté ? 😭
I just completed this workout with you. Thank you! My arms and shoulders are on fire! Loving this feeling and can’t wait to workout with you again! This stretched my neck, back, sides - everything!
Anna this effect on breast reducing.?
Is it work
I just did it now
Ola0
Mella
It's my day 2 training. I'm so impatient to see the results
!
Los ejercicios son muy efectivos baje mucho los brazos solo en 2 semanas los resultados son notorios enserio muchas gracias eres la mejor❤
Una preguntita, Sabes si hacer brazo todos los días es malo o se tiene que hacer salteado??, ¿Cómo lo hiciste? 😿
@@Wonie_jwn no creo q sea malo hacer brazos, podrías al principio intercalar con un día de descanso
ésta es mi segunda semana realizando estos ejercicios y la verdad que si funcionan, el cambio es muy notorio y poco a poco siento que mis brazos se tonifican. ¡ESO ME HACE FELIZ! seguiré con estos ejercicios.🤭
Lo haces cada dia? Y una vez o mas repeticiones que el vídeo?
Twice a day@@yukita_3br3nka
Ty for presenting these arms firming exercises. I am 73 years old now and definitely needed them.
Спасибо! Я в восторге от этих упражнений! 😍👍
Buenisimos tus ejercicios hoy senti la pegada en mis brazos pero me encantaron, gracias 🤗
خوش
@@Mohmmm-rp3lhناوي تسوي التمارين انت بعد؟😊
It felt food after the workout... I needed that stretching...my shoulder and back felt so nice..😌
Este ejercicio elimina todo el estrés del cuello, hombros y adicional tonifica los brazos!! Llevo una semana y se nota la diferencia, eso sí acompaño con rutina de ejercicios y comida balanceada, gracias ^^
I feel like I just did a full body workout. Thank you!
I have been doing your exercises for about a week, already am feeling much better.
Спасибо большое!💕отличные упражнения💪👍👍👍
Started this today.
Arm Measurement:
Day 1 - 27cm
Day 14 - ___cm
Will update on April 14
Update: You certainly can't spot reduce fat specially on your arms but i lost 1cm. I wouldn't say the result is from this exercise but it help tone my arm muscles. I used to weigh 55kg, now I weigh 51kg so naturally I lost fat all over my body.
Intermittent fasting is the key to weight loss. I recommend watching Dr. Berg's videos about fasting.
hello..??
Hey?
Спасибо! Делаю каждый день Ваши упражнения для рук .Растяжку добавили. Хорошо, что короткая тренеровка, можно делать в любое время .Интересно было бы такое же, но для бёдер с растяжкой.
Здравствуйте! Я начала буквально пару дней назад. Всё горит! Люблю эти упражнения за их краткость)) 10 минут найти не проблема. А вы до сих пор занимаетесь? И каковы успехи?
@@ЕленаДенисенко-в1п сейчас не до занятий, находимся в эвакуации в Польше, работу ищем, выживаем вобщем. До войны делала постоянно, очень нравилось.
@@ЕленаС-я5м О, как больно! Пусть у вас все более-менее наладится в Польше. Но больше всё, Елена, желаю вам поскорее вернуться домой
@@ЕленаДенисенко-в1п спасибо
I love this set of exercise that not only tone your arm but also stretch shoulders. But the ads in the middle really interrupt the flow.
Hoy empiezo ☺️
Llevo 10 días haciéndolo y hoy no sentí la rutina tan pesada, además noto que la grasa de mi espalda va disminuyendo, de los brazos no se, ya que no me medí al inicio 👍🏻
3 semanas, muy feliz baje 1 cm de brazo y están más tonificados
Bravisimo👏👏
Pero no es muy poco 1 cm de brazo
Una consulta. Se hace diario los ejercicios?
Cuántas veces repites la rutina?
@@pou-oz7dlson años acumulados de grasa, imagínate si aumentáramos 1cm al mes por no hacer más ajajaja
Sufria muchobde dolor de omoplatos y mala postura ninla terapia me ayudo con tus rutinas mi vida cambio 🙋🏻♀️gracias yuuka eres bacan 💖
Hi ... Iam from Kerala .... Iam so happy by watching your video... Thanks... I will pray for your goodness and happiness... Live long with all blessings of God ... God bless you ♥️
期待通り、最後あたりからキツくなってきますね🎵😁腕、弱いので😅とてもありがたいです🥺✨絞り、キツかった～‼️👊✨💦
早速ありがとうございます🙇🏻♀️😊❤️素晴らしいです😭
@@yuukasagawa5483 0
Km1mn >&,,,☆,
. Miiiiiiiill8uui1i1k has 9
One of the most challenging arms workout I have done, thank you so much gonna do this for 14 days 😀
Olá vc fez esse exercício deu certo e vc sabe quanto tempo tem que fazer???
@@conceicaoaparecidacamiloco3498 11 minutos
@@conceicaoaparecidacamiloco3498 todo lo que dura el video :)
And the results were what?
腕がグワーって熱くなってきます！辛いですね！
It works for me. This workout is so amazing! Thanks a lot
I just started doing this workout my hands is on fire I can't sleep at night all body is paining me, but now am used to it thanks ❤
Me encantaron estos ejercicios empecé ayer 🔥❤️💪
I didn’t remember, when my arms were exhausted the last time as today 🤔
I'm really thankful 🙏 for the training time 😊
¡¡¡Muy padres estos ejercicio una pregunta se deben hacer todos los días seguidos o debe haber descansos?gracias.
Beautiful and targeted as usual… still doubtful about the beginners tag, it ain’t easy, 😂 LOL!!! Loved it gracias!!!🤩💕
Estava precisando desse exercício obrigada ❤
Funcionou pra vc?
@@izabelacristina1601 eu fiz e não funcionou, não sei se fiz errado, mas tentei fazer igual do vídeo.
Going to try it from tomorrow! Wish me luck 🍀
Gracias por el video es lo que buscaba🥰🥰😁
剛剛開始跟著做！
希望一個月後，見到少少成果！💪
I will now do these exercises daily for 1 month and this is my journey:
Day 1: Done, was easy. 😁
Day 2: Apparently I have sore muscles? 😂 The exercises hurtttt, but afterwards the shoulders were relaxed. 😊
Day 3: Much less pain during the exercises, I feel a little more flexible than on day 1.😅
Day 4: I have sore muscles again😂 and the exercises are painful but doable.💪🏻 But that shows me that it actually works. Afterwards my shoulders feel veryyyy relaxed again. I may be imagining it, but the outside of my arms feel slightly tighter.👀
Day 5: No pain today. 😅 🎉Today is the first day that I feel like I'm consistently doing the exercises CORRECTLY without accidentally sagging my arms or shoulders. 😊
Day6: I'm taking a break today. I got vaccinated and feel like I was hit by a bus 😂
Update tomorrow ❤️
Were their any results?
@@Raiisingknye
I'm only on day 5 (I update daily)😅.
So it feels like the skin is a little tighter. But that can also be due to the fact that it is now better supplied with blood. But of course my arms haven't slimmed down yet.😂
But the exercises are fun and reallyyyyy help if you have cramped shoulders. I'll keep you updated :)
Thank you for your response
Me encantó 💪😍 Gracias Yuuka❤️👌
Magnifico súper bien esos ejercicios para fortalecer los brazos, siempre los hago contigo, y me siento que estoy mejorando un poco la flacidez de mis brazos, eres excepcional . Felicidades y bendiciones. R.D.
❤
Muy buenos ejercicios gracias por compartir los ejercicios saludos desde Tijuana bendesiones 🙏♥️♥️🏋️
Fenomenal súper bien realizando esa rutina de ejercicios! Vale la pena tener esa oportunidad, de realizarlo. Gracias y que Dios las bendiga 🙏🏼🌹😱R.D.
Привет из России, из Москвы!
Делаю вместе с вами дама 60 лет😊
День 1:👍🏻
День 2:👍🏻
wonderful exercise
thank you❤️❤️❤️
Me encantan sus videos mil gracias me están ayudando mucho ☺️☺️ gracias México
✨ 23-12-2021 No creí que fuera tan dolorosa sentí todo el estrés que llevo en mis hombros 😂😭 pero terminé sin dolor en ellos jajaja, la seguiré incluyendo en mis rutinas y a ver que tal regreso en un mes, gracias por compartir 🙏💖✨🇲🇽..!
Esperando a que llegue la otra semana para saber el resultado 👀
Cómo te fue?
como te fue?
que tal te fue?
@@vonwolffen1166 como te fueeeee?
Quiero intentarla, mi espalda se ve problemática en estos momentos, si me ves de espaldas se ve tan ancha y con rollos 😩
Te funciono?
@@sx335 sí y no jajaja ya no se ven los rollitos, pero sigue ancha, pienso que esa es ya mi forma jajaja 😝
Hey Hi!!!
Awesome , Fantastic boosting exercise...
Thank you❤...
hi❤️thank you❤️❤️❤️😊
Coloca legendas em português por favor eu adoro seu trabalho
Oi tem a legenda em português o meu tem o seu não???
@@conceicaoaparecidacamiloco3498 o meu tbm não tem
Super, ruky za chrbtom spojené nedokážem vystrieť a hmitať s nimi, ale verím, že to postupne zvládnem. Ďakujem.
I'm starting to do this starting from 30cm! Aiming for 23cm!
27/10 day1 ✅
28/10 day2 ✅
29/10 day3 ✅
30/10 day4 ✅
2/11 day5 ✅
3/11 day6🍀🧡
4/11 day7 ✅
5/11 day8 ✅
6/11 day8 ✅
9/11 day9 ✅
Any deference?
Thanks. Good exercises.
The thumbnail is my motivation (I wanna scratch my back)
Oh my goodness, seems easy but sooooo difficult
Thank you very much, teacher!
Saludos desde Tijuana gracias por compartirlas ejercicio te sigo delos brazos de murciélago bendiciones 🙏🏃♀️⚘⚘⚘⚘🙏
Today i will start this excersise hope it goes well i have a month to get arm like that 😉
Exercise is good❤
ok let's do this
day 1 ✅
My arms are on fire😂 Don't expect so efficient workout 💪
Hola me encantan tus videos gracias saludos quiero un video que me ayude a rebajar el estómago
Let's do our best for today
Es recomendable hacerlo todos los días? ⭐️⭐️⭐️⭐️⭐️♥️☘️
Hola Yuuka!! Muy buenos tus videos!!😄 Por favor necesito encontrar el de cómo eliminar la curvatura del cuello y cervicales.. Lo perdí 😕.. Felicidades y mucho éxito. Saludos desde México 🇲🇽
Ban.hoan.thanh.tot.lam
Спасибо👍💕
Merci pour l'exercice soyez béni
Estoy muy contenta ya he visto cambios en mis brazos,
Благодарю вас! Вы очень помогли! Спасибо! 🙏❤️🌈🥰
Adorei estes exercícios,faço todos os dias
Quando aparecem no TH-cam no Brasil
Also does it help to tighten loose skin in arms???
I will do this workout starting today☺️☺️
ありがとうございました🎉
is it sitting or standing
Estou no terceiro dia, quero persistir até ter braços e costas definidas.
Muchas gracias! Excelente clase!
Very nice excercise
운동이 쉽고 재미있네요
감사합니다
Супер! Спасибо ❤
Love from Norilsk
Muchas gracias excelente actividad ☺️❤️👍
Amando os exercícios de Fortaleza - ce Brasil
Muchas gracias por tus ejercicios, ya llevo tres días haciéndolo, espero ver resultados pronto
? Y ?
Hola me podrías decir si ay un cambio significativo
Melhor canal de exercícios !
Day 1: hurts but felt good when i finished
Спасибо вам огромное! Оченб зорошие управжнения, как раз то, что мне нужно! Только скажите, эти упражнения обезательно делать стоя? Можно делать сидя на коненях?
Попробую эту тренировку
27 см - руки
1-ый день: сделала , было трудно. Руки горят. ✔
2-ой день: уже легче , ✔
3-ий день: намного легче предыдущего дня. ✔
4-ый день: руки стали меньше на вид , пока не измеряла. ✔
5-ый день:
6-ой день:
7-ой день:
Результаты:
•пните если забуду.
пинаю!!!
Как Вам результат? 🤔
Kick you
I was very sceptical that is would work. Done the exercises most days and I normally completed 2 of the routines straight after each other and totally surprised to notice I have lost a whooping 3 cm in a couple of weeks. Wow
I begin today, it's so easy and pleasant that I'm also sceptic. I don't like sport but this way well...
I m interested on your workout? I would certainly try it and tell you about the result after 14 days. Thank you for your efforts.
Result?
Dude result?
Estaré haciendo estos ejercicios y veré que ocurre 🙀🙀 (actualmente 31 cm)
Day 1 ✅
Day 2 ✅
Day 3 ✅
Day 4 ❌
Day 5 ✅
Day 6 ✅
Day 7 ✅
Estos ejercicios si funcionan hoy me medi y perdí 1 cm (actualmente 30cm) seguiré haciendo los ejercicios
Day 8 ✅
Bonsoir, je suis une personne à mobilité reduite j'ai fais comme j'ai pu je me suis franchement régalée.👍👍👍
Grazie cara, sto continuando.... spero davvero che scendono
Starting sep 23/23
Weight:60-61kg? :(
Goal:53kg
1day:pretty easy ✔
2: wasn't goanna do it but i have no choose ✔
3day 🔥 ✔
4day:something happened, so i didn't do it ❌
5day : i didt do it too:( ❌
6day: the floor was so slidy 😀😭🥲 ✔
7-9day , didt do it, i was so tired because of schools projects and events ❌
10day:Im back! ✔
11day didt do it, i have fever and cough😢 ❌
12day ✔
13day: ✔ wasn't goanna do it cause i have cough but, i can balance it:))
14: ❌
15day ✔ i can see some improvements❤❤🎉
Excelente! Obrigada!
После всех упражнений у меня начали неметь пальцы на ногах🤭 конечно очень тяжело с первого раза, но буду делать каждый день.👍
Здравствуйте! Подскажите, как успехи?)
@@julz_ здравствуйте, первое время делала очень усердно, сейчас на много реже ( время сейчас такое , огороды), резких изменений не было, но думаю что это очень нужные упражнения