Physical exercises

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Do you want to have strong abdominal muscles? In today’s dictation we offer you two types of exercices doing which you can improve your physical form and, of course, learn Russian!

Dictations intend to improve your listening and writing skills: listen to the audio, try to recognize the text by ear and to write it down. As usual, the audio recording is read at three different speeds: normal, slow and adapted (slower than normal).

The transcription with translation is hidden under the button below.


Download the audio file of this lesson


Упражне́ние “Велосипе́д”

Exercise ‘Bicycle’

1. Ля́гте на спи́ну на пол, упри́тесь предпле́чьями в пол, подложи́те ру́ки под я́годицы. Но́ги должны́ быть немно́го со́гнуты в коле́нях.

1. Lie down with your back on the floor, rest your forearms against the floor, place your arms under your buttocks. Your legs should be slightly bent at the knees.

2. Приподними́те но́ги в во́здух и начни́те враща́тельные движе́ния нога́ми вперёд, как бу́дто е́дете на велосипе́де.

2. Lift your legs in the air and start the pedaling forward movement, as if riding a bike.

3. Сде́лайте па́узу и начни́те движе́ния ног в обра́тном направле́нии, как бу́дто е́дете наза́д.

3. Take a break and start the movement of the legs in the opposite direction, as if going back.

Упражне́ние “Но́жницы”

Exercise ‘Scissors’

1. Ля́гте на пол и упри́тесь предпле́чьями в пол, подложи́те ру́ки под я́годицы.

1. Lie down on the floor, rest your forearms against the floor, place your arms under your buttocks.

2. Начни́те поднима́ть прямы́е но́ги вверх поочерёдно скре́щивая их. Поднима́йте но́ги до тех пор, пока́ они́ не ста́нут перпендикуля́рно по́лу.

2. Begin to lift straight legs crossing them by turns. Lift the legs till they are perpendicular to the floor.

3. Опусти́те но́ги, продолжа́я скре́щивания во вре́мя движе́ния вниз.

3. Lower legs, still crossing them while moving down.

4. Не опуска́я но́ги на пол, повтори́те упражне́ния 10 раз.

4. Without letting your legs touch the floor repeat the exercise 10 times.

Russian Pod 101
7+

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