Здоровье суставов ног от А до Я (этого вам не расскажут врачи)

Hello, this is Alexandra Bonina. I decided to record a video for you about the health of the joints of the legs from A to I. Something that no doctor will tell you in such a full volume. Most likely, if you are concerned about the joints of the legs, for example, there are clicks, periodic constriction, discomfort, or sometimes there is a disease. There may be such a disease, at least I often meet it among those who turn to me. Sometimes there is such a thought that, well, probably I will take pills, it will be easier for me. Or, for example, I will start doing injections in the joints and it will pass. Or, for example, well, it's okay, the weather affected me so much, a couple more days and it will all pass and somehow miraculously disappear. But, unfortunately, this is not the case. And if this is to be taken, it will already be the first step towards your further actions in order to improve your condition. So let's share with you today what I have prepared for you. I will switch to the presentation and today I will tell you about my vision and health of the joints of the legs from A to I. Of course, I don't know in what condition you are listening to me now. That is, for example, you may not have any special problems with the joints of the legs. But, for example, periodically there were already clicks from the side of the hip or knee joint during walking or some other movements. Or, for example, you had the first constriction on the side of the joints of the legs, which you did not notice before. Or, for example, the joint, in principle, began to bother you more often than before. Or maybe another option, the second, when you already have, for example, diagnosed arthrosis. When, for example, for you to get up from the sofa or to move from sitting position to lying position is a very, very problematic situation. And what to do in both cases. If, for example, you have a light case, as I said, when you have just got some first clicks, discomfort, pain. What to do? Firstly, of course, do not succumb to the effect of a boiled frog. What does it mean? Perhaps you have heard such a story, yes, that when the frog was put in milk and began to gradually heat it, as a result, it gradually got used to the fact that the milk became warmer and warmer and warmer and eventually boiled. And when another frog was first put in cold milk, and then immediately in hot, it immediately jumped out. And with joints, since this problem is very long, chronic and accumulating, very often, unfortunately, the same situation happens as with a boiled frog. Therefore, the first thing I recommend doing in general, in principle, is to evaluate whether the joints are really not the same as they were before. That is, remember how you felt, for example, a year ago. Was there this constriction? Were there these clicks? Or, for example, on the contrary, in the last couple of years. And before that, it didn't bother you. And it is worth accepting that there is still some kind of problem. Well, the third is, of course, to watch this video to the end. If your option is the second, when it is already difficult to even get up from the sitting position to the standing position, you have arthritis diagnosed, for example, yes, there are already some serious, obvious manifestations. What to do? First of all, first of all, definitely go to the doctor if you have not yet visited the doctor. And find out what specific reason you have. Because there are, of course, a huge number of reasons. It can be arthritis, it can be arthrosis, rheumatoid arthritis, and trauma, in principle, can be. That is, there can be absolutely different reasons. Therefore, the doctor must first visit to find out and understand where you are now. And also, of course, watch this video to the end to understand how complex it is to help your joints. And I will analyze for you fresh examples literally from my close relative, a member of my family, with whom, unfortunately, there was also a problem with the knee joint. And thank God, as I have already advised, that a person first goes to a doctor. And what does he do? Of course, he must do an examination. For example, this is an MRI or a joint X-ray. And when a person receives a description, he, of course, is very scared. Why? Because he reads the text, sees how much is described about his joint, and understands that most likely it all looks very scary. Because it is not clear. And it is not clear because everything is written in a medical, medical language. And this is normal. Because this document of description and conclusion is not for an ordinary person. This is for another doctor. When a diagnostic doctor transmits this information, for example, to a medical doctor, and he directly focuses on this information, can already select the first recommendations or some kind of treatment, if necessary. But what happens when a person receives all this big document? He reads it, it scares him. Misunderstanding causes even more anxiety. And he begins to think that everything is very sad with him. Because all this huge text clearly does not say anything good. Obviously, he will read it and somehow interpret it himself. And, unfortunately, it all comes out more negatively than it really is. And there are a lot, as I said, of these terrible words for an ordinary person. But in fact, for a patient, that is, for an ordinary person, only key words are important. That is, firstly, only the conclusion, the description. Ordinary people will not say anything. This is not for you. This is for doctors. And in conclusion, in the same way, the most important key words, for example, as in this document, yes, this is gonarthros 2nd and 3rd degree and the fact that there is arthros. And by the way, just the first word gonarthros, for example, most of all scared my beloved family member. And he asked me, is it safe? Will I live? And he thought that gonarthros was a very serious, some kind of heavy stage of arthrosis. But when I explained that gonarthros is just arthrosus of the knee joint, just gon, it is used as an addition, which means that this is a knee joint. Which, of course, at least makes it easier for a person, because the anxiety is removed. And then he is really ready to do something then. Realizing that not everything is running and you can change something. And let's figure it out together with you. What is arthrosis really? So that you, first of all, were not so scared. Well, secondly, so that you still understand how to act. And look, if you look on the Internet and type in just what arthrosis is. Literally, yes, you can see different definitions. And most likely you will see that this will mean a disease. Yes, and if you look at what a disease is, in fact, it is deviation from the norm. That is, it is a violation of normal work, normal life, normal functionality of a particular joint. That is, in fact, arthrosis is when the joint, roughly speaking, breaks. That is, it goes out of order. That is, something is already happening to him, and he begins to give himself knowledge. When he looks and works not as he is supposed to. That is, in other words, deviation from the norm. And most likely you may have questions now. And what in the joint can, well, in quotation marks, yes, in simple words, break? Why does he generally, in principle, begin to break? Why does one person at the same age, for example, have no joint problems? And the other person of the same age already has very serious joint problems. And the main thing is how you can, in quotation marks, fix and preferably as soon as possible. At least most often that's how they address me with such questions. And let me explain with a simple example so that you can understand it as much as possible. Now you see two tools in the picture. This is a compass and a folding knife. And what unites them? The fact that they perform a specific function. What do they do? They, in fact, bend, unbend, bend and unbend. And in fact, this is an analogy with our joints of the legs, knee and hip joints. They are exactly the same as a folding knife. Like a compass, it also performs its function. It bends and unbends. And what happens when these tools break? From the point of view of a compass and a folding knife, they, for example, can rust. They begin to bend and unbend worse. And sooner or later it fails. The same thing happens with joints. But of course they don't rust. They have a completely different mechanism. But still the analogy is similar. Why does arthrosis begin to develop? And why do joints begin to worry? When we look at the joint itself, then in fact there are two main components that lead to arthrosis. Firstly, the joint lubrication decreases. That is, the inner environment that, firstly, protects the joint. Secondly, it provides nutrition to the same cartilage, for example. That is, this is the most vital, necessary internal environment of the joint. And this joint lubrication, it becomes smaller. Secondly, the gap inside the joint is reduced. And from here, in fact, further problems begin with the cartilage itself, with ligaments, with the joint capsule, and so on. And from here it all went. Secondly, of course, the cause is exactly the same in the outer part of the joint. And this is at least all the muscles and ligaments that surround the joint. Because it is the muscles, if they are well developed, they protect the joints from overload. And in fact, there are two reasons why the joints are broken in quotation marks. The first is the internal component of the joint. Yes, that is, as I explained, the most understandable. Yes, this is what becomes less inside the joint fluid. That is, the protective environment that the joint needs. And secondly, the external component weakens. These are the leg muscles. And it turns out that there is little inside the joint fluid, because there is little movement, there are harmful everyday habits, poor and irregular nutrition, and lack of load on the muscles in the form of special exercises. And this is exactly what I will tell you now. And the same reasons why the leg muscles weaken over time. Why? Again, because there is little movement, there are harmful everyday habits, which contribute to the development of muscle weakness and gradual premature disappearance, roughly speaking, inside the joint fluid, poor and irregular nutrition, because every day we either get from food, or we do not get all the necessary building materials for our joints, muscles, ligaments, and so on. And, of course, the lack of load on the muscles in the form of special exercises to maintain them in tone. And it turns out that the reasons in any case are the same, both on the internal component of the joint and externally. And what, in fact, needs to be done in order to really shift your state to the best and help your joints. But start at the same time, this is the key word, change the way of life to a more active one. Adjust your nutrition and gradually connect exercises. And you will begin to have a positive effect both on the internal component of the joint, at least this is the internal environment of the joint, this is the internal joint fluid, this is the cartilage of the joint, and on the external component, these are the muscles and ligaments that surround our joint. Believe me, it is when you connect these three components, you will really gradually help your joints. Something does not work alone. It is on these three components of health, in fact, that my author's system is built, a three-dimensional balance. That is, I always approach the issue of improving my state of health through three components. This is an exercise and a lifestyle with habits and, of course, nutrition. And within this system, I work with my patients in these three directions. Of course, the first component is exercise. Why exercise? Because when we do it, in fact, we not only strengthen the muscles of the legs and ligaments that surround the joint. Exercises are much more valuable than we really think. Firstly, it is during the right dosing movement that the joint lubrication is produced. Secondly, the joint nutrition occurs only in motion. The cartilage of the joint remains in a full, valuable state, a whole state, more precisely, when there is regular movement from the side of the joint. And if, for example, there is already constriction, pain, some clicks and crunches in the joints, then, for example, walking every day is not always comfortable. Secondly, there is not always time to go straight and for an hour, for example, walk. Therefore, exercises work better because they can be performed at home. Secondly, they are more purposeful, from different sides, will work out both muscles and ligaments, and improve joint nutrition, and remove unnecessary pressure, unnecessary tension, which accumulates in the joint. That's why exercise, the first component, is really a base that works. Believe me, in 9 years I have already seen a lot of positive results from those people who really began to take measures and use these three components, which I am telling you about. Therefore, the first is 100% exercise, just to improve joint nutrition and their protection. The second component is nutrition. Yes, this is now an underrated topic, but believe me, every day, depending on what you eat, you give it, or you give it to your joints. And depending on how your nutrition is organized, how full or disorganized it is, it will either be positive or negatively affect the joints. This has long been proven that nutrition directly affects the condition of the joints. And there is such a myth, for example, when a person understands that he needs to adjust his nutrition, that he understands that yes, he needs to switch to healthier nutrition. And what does he imagine? He begins to imagine some apples, celery, some delicious boiled chicken breast with rice, or someone imagines a gray oatmeal without salt and understands that it is all insanely boring, tasteless, and does not want to do it. And I understand perfectly well, because before, a long time ago, when I did not study this topic, I had about the same ideas. But in fact, now, when I am engaged in my individual clients, believe me, my nutrition has become both delicious and insanely tasty. For example, since September 1, 2022, I have radically changed my diet. And most importantly, I have completely moved away from sugar, sweet products and all sugar substitutes. And believe me, now my diet has become much more delicious, more healthy, and at the same time I just expanded my diet and feel in this case much more positive effects than I felt before that moment. And now in the photos you see actually examples of my plates, what a full, correct nutrition looks like. And as you can see, it's all very diverse, beautiful, tasty. And all this can be easily applied in practice without any delicacies, without exotic products. It is not necessary to buy avocados with shrimp. You can buy simple, affordable products. And most importantly, cook them correctly, combine them with each other so that, again, the joints and cartilage and in general, the entire connective tissue and muscles and nervous system and cardiovascular system and your whole body really receives the necessary nutrients. So the second component is of course dedicated to nutrition. But the third component, which is quite important, which does not take the last place, is the way of life, these are your habits. And I think you know better than me how habits affect our lives. One thing, if we make some habit for one day, nothing bad will happen. For example, if we talk about for example, if you sit once a year, some the most harmful pizza, nothing bad will happen to you. But if you eat pizza 2-3 times a week or every day, then in half a year there will be very serious health complications, there will be obesity, insulin resistance and everything went from here, very unpleasant consequences. And the same with everyday habits. Depending on how we organize our day, how we move, what we do, how we sit, how we combine different household chores, all this directly either positively or negatively affects the joints. And in 9 years I have, in principle, accumulated a lot of different life hacks, different organizational skills lifestyle, precisely with the correction of everyday habits, which will help to maintain joint health and not allow further progression of problems if they already exist. And therefore, as you can see, simultaneously combining all these three components will really help improve mobility and condition of the joints of the legs. I think now you understand why three components should be combined with each other. Because it is only such an approach that will help stop these problems in order not to lead to the final stages. That is, for example, if you already have arthritis and you do not want to go to surgery, you do not want to become disabled, you do not want you to suffer even more from the side of the joints, then, in fact, what needs to be done, you need to act gradually now and already slowly help yourself change your habits, adjust your lifestyle, gradually, smoothly, but re-examine your nutrition, add something, expand the diet somewhere, and so on. And if you want, we can go through all this with you. But first I will say a few words about a magic pill. I understand very well, especially now in the modern world, there is a desire to help yourself right now and best of all in the simplest and easiest way. And it is better that we do nothing at this time, that we take some substance that will pass through us with a magic wand and make us a super-duper healthy person. But I think that if you have already tried something from this, then make sure that it does not change anything, the reasons only remain, and the problem only progresses. Because a magic pill, if it helps, then only temporarily and only to disguise the state that you do not like. But then this state gets worse in a month, in two, in half a year, and then in a year in general, in principle, there may be a question about the operation, and a person, unfortunately, regrets that he did not start acting in advance. Therefore, I hope that you are not an adherent of magic pills, but still ready to act further. And on September 26-27, this is the nearest time, I am conducting a special two-day master class called the health of the joints of the legs from A to I, where you and I will be more detailed and detailed to disassemble all these three components. First of all, what do you get? First of all, participation in the two days of the master class itself, that is, you can participate both live and then see the recordings. We will discuss the topic of the health of the joints of the legs in several components. Firstly, this is the internal impact on the joints of the legs, it will consist of three blocks, and the external impact on the joints of the legs, which will also consist of three blocks. On the first day of the master class, we will discuss the internal impact on the joints of the legs, and it will include three blocks. The first is an analysis of what is happening now, at the moment, with your joints. The second is an emphasis on food correction and eating habits. I will share with you in as much detail as possible how to properly organize your diet so that you give enough healthy and necessary nutrients for the health of the joints of the legs. Believe me, this plays a key role. And thirdly, we will also discuss the correction of all deficits with the help of nutrition and nutritional supplements, if they exist. What does this mean? For example, we will definitely analyze the key vitamins and minerals that directly affect the health of the joints. Why? Because, again, the same cartilage, the same ligaments, the same joint capsules, the same internal joint fluid, the same muscles, all this works well only when there are necessary components for their structure and function. That is, these are different vitamins and minerals. But there are key vitamins and minerals that you need to know what level they are at and how to perform them correctly. And this is what we will discuss within the framework of the first day. That is, thanks to the first block, that is, the analysis of what happens to your body, you will understand the causes of the appearance and development of joint problems. Find out what tests are recommended to create to understand what is happening to your body. Learn to see alarm bells in these tests, which you should definitely pay attention to. And you will see what you need to start acting with if you see certain deviations in the tests. That is, of course, you do not need to act so that, for example, today you behaved according to one scenario, and tomorrow you change your lifestyle as much as possible. No. This is a lot of stress. This is a lot of anxiety. And it won't help. You need to act gradually and step by step. Softly, smoothly, so that it is not such a big stress. And you and I will just be disassembling. And I will show you where to start and how to act step by step. Secondly. Work with nutrition and eating habits. Thanks to it, you will understand how to plan and organize food intake during the day. If you have joint problems. You will know how and from what products to make a proper breakfast, lunch and dinner to correct imbalances. Find out what eating habits are dangerous for arthrosis. And how to replace them for new healthy habits. And you will also get an overview of what to change and how to adjust your diet to support the work of the liver and vessels. And here the liver and vessels I'll explain right away. Firstly, the condition of the vessels will directly affect naturally, and the condition of the joints. Why? Because it is the vessels carry the blood in which there are all those necessary useful substances. Vitamins, minerals, amino acids and so on. If we have a good working cardiovascular system, then, therefore, good nutrition comes to their joints. And here is the liver. The fact is that the condition of the liver and the condition of the gallbladder. The condition of the gallbladder will directly affect the condition of the health of the joints. And therefore, again, through nutrition, we either positively or negatively affect the liver and the gallbladder. And therefore, positively or negatively affect the joints. Here is such a connection. And we will just disassemble it with you. And I will tell you how to better adjust your nutrition and how to correct those or other deficits to help the whole body with an emphasis on the joints. And, of course, as an additional side bonus for the vessels and liver. The third block of the first day will work with nutrients. I'll explain what it is. Nutrients in fact, it's like food and various plant extracts, vitamins, minerals, amino acids and so on. And thanks to this block, you will understand which nutrients are useful with joint problems and arthrosis. You will understand which nutrients are better to take based on their composition. And you will get an analysis of which nutrients you need and which you do not need. That is, there is no task. For example, if you found out that some vitamins and minerals are useful for the joints, then you must buy them all and be sure to drink. No, it doesn't work that way. Therefore, here you need to approach this issue correctly, competently. That is, to understand what you really need and that's what we're going to deal with. The second day of the master class will be devoted to external impact. These are everyday habits. This is motor activity and exercise. And this is an additional impact on the body. Everyday habits. Here you will understand what habits people with weak joints need once and for all to eliminate from their lives. You can find your own among them and correct them. You will be able to keep your legs healthy for a long time both from the joints and from the muscles. That is, here we will talk to you about everyday habits. And you can pay attention to yourself how you spend your day. What are your habits? Is there any among these harmful ones that I will disassemble? Don't you have? And maybe you just didn't know that it turns out to be directly harmful to your joint that bothers you. And you, for example, didn't know that. And how to correct it, the more we will definitely analyze together. The fifth block of the second day will be dedicated to motor activity and exercise. And thanks to it you will learn about useful and harmful loads with joint problems. What is possible, what is impossible. You will understand what types of movements it is recommended to include in your life and how to alternate them correctly. You can do the most suitable exercises for the joints without thinking about what to choose and what to combine. You will help the muscles to strengthen and you will be able to remove the increased load of the joints by shifting it to the stronger muscles of the legs. Well, the sixth block of the second day will be dedicated to additional impact on the body. That is, here we will analyze what else can be done to strengthen the work with the joints along with nutrition, habits and exercises. And here you will learn the methods of additional impact on the body thanks to which there will be a positive effect on the joints. You will learn how to apply them correctly and in the right time and you will be able to quickly relieve tension in the legs in a matter of seconds. Here we will analyze additional techniques that help, for example, to relax the leg muscles faster after a long walk. Remove accumulated pressure from the side of the joints of the legs if, for example, you feel constriction after long physical activities, after household cleaning, for example, and so on. There are a lot of different techniques that you can use on your own at home, in addition to exercises. Well, block 7, we will discuss how to stop the development of joint problems, especially arthrosis in the most direct and fast way. Plus, of course, I will analyze the answers to your questions. That is, this will be the final block, where we will summarize everything that we will analyze in two days in a single scheme of actions and you will have a clear plan of understanding how to introduce all this into your life to really change your condition for the better. And what in the end we will analyze in the master class, what questions I will tell you and what we will focus on. For example, if you have chronic toxic joint load and how to reduce it with nutrition, habits and movement. What to do if, for example, there is already arthrosis, that is, cartilage wear and its destruction How to prevent this problem from progressing through nutrition and habits? How to improve the nutrition of the tissue and protect the joints from premature damage? What should be in everyday nutrition to maintain the health of the joint structure and its improvement in the event of initial problems? Here I will tell you about those categories of products that, well, just as a medicine, you should necessarily have every day. For my family members, who, unfortunately, have certain joint problems, I wrote it all down individually, told, showed and slowly it is introduced into life. I will also share this with you. I will also tell you how to maintain the strength of the ligaments and protect the joints from premature wear of the cartilage. How do products directly damage the joint and cause premature wear of the cartilage? How to organize your diet to improve joint health? How to improve the work of the gastrointestinal tract so that the joints get more benefits from food? And we will definitely talk about Chondroprotectors. There have always been a huge number of questions about them. Now, thanks to nutritionology, I have something to share with you. And about Chondroprotectors, we will talk separately and figure out how, when, to whom, what to combine with, what not to combine with, and so on. In addition, we will analyze the key vitamins and minerals for the preservation of the joint cartilage and improving the synthesis of collagen. Collagen is the basis of the entire connective tissue, and the connective tissue is, in fact, the entire structure of the joints, ligaments, and so on. Here we will analyze vitamins and minerals, all the details, what to combine with, what not to combine with. There are a lot of different features so that you really use them correctly. We will also analyze how to help maintain the health of the joints against dysplasia of the connective tissue. That is, in simple words, if you have hypermobility of the joints. That is, when, for example, you straighten your hand, and it is stronger in your elbow joint than it should be. Or it happens, for example, from the side of the knee joints. When you stand, and your legs bend in the knee joints and even go back. This is a common problem. By the way, I have this problem from the side of the elbow joints. It is relevant to me. And so, for example, now, at my age, I take good care of my health of my joints and I correct both my nutrition and I fulfill the deficits that I have. Just to support connective tissue in a healthy state and not to let it progress these features. Also, we will analyze by what analysis you can determine what is missing your joints and how to fulfill these deficits. What physical activity is preferable for problem joints? What types of exercises should be key if you start to worry about the joint? What to start with if there is constriction, pain, crunch in the joints? And much, much more. That is, in fact, as I said, that is, we will deal with you the whole topic of supporting the health of the joints. And this is the first thing you will get. That is, the first thing you will get participation in such powerful two days of my practical master class. The second thing you will get is actually a record of two days of the master class. And you will have access to this record for a whole year. Since there will be a lot of information, materials, recommendations, advice, details, practice. Therefore, you will have access to the record for a whole year with the aim so that you can gradually, dose-by-dose go through drop by drop this master class and slowly introduce all this into your life. The third thing you will get is a summary of two days of the master class. When I do this master class, then it will all be translated gradually into text and you will be able to get it in print, or rather get it in PDF format and then print it yourself and just use it as a table book if, for example, it is more convenient for you to get information. The fourth thing you get is literally, in fact, an exclusive and I highlight this time. This is a personal feedback from me. What will it be? First, feedback on the master class itself. That is, during both days, you will be able to ask your questions both in the master class itself, but also after the master class. Because, of course, there are always a lot of participants and it is very difficult to answer all the questions. Therefore, after the master class, you will be able to ask all your clarifying questions in the comments under the recordings of the two days of the master class for another two weeks, and I will be able to answer them. Why is this exclusive? The fact is that now all my programs and master classes that I have and those programs that you can acquire and do on your own, I do not lead as a curator. That is, I do not lead as a feedback. Because now I mostly spend time on creating some further programs that will strengthen and help with the problems that may arise. And secondly, I have a lot of personal, individual work with those clients who wanted to go personally with me. But within this master class and after it for two weeks, I will allocate time to answer your questions under the master class. And you have a very good chance to take advantage of this and get feedback. In addition, the fifth thing you will get additionally to the master class you will have a mini exercise complex Easy to walk, fast to get up. Perhaps you have heard about it, maybe not, but it will also be included. Easy to walk, fast to get up. First, there is a small complex of warm-up exercises. About 5-10 minutes to do both after sleep and after a long sit and before walking. That is, in 9 years I have already seen that the most important the problem that bothers a person from the joints of the legs, if the problem begins, it is very difficult for a person after a long sit get up and go right away. For example, after sleep it is also very difficult to get up from bed, you have to spend time to somehow develop the joints. And here you will find just a small complex of exercises which is done very easily and simply, but very effective. I see this from the feedback of all those who are already using this set. And thanks to these exercises you can easily overcome this unpleasant phase from sitting position to standing position. And this will already give your first positive results. Plus in this kit you will find additional video recommendations what techniques can be used during walking to minimize unpleasant sensations in the joints. This can also be one problem when a person, for example, goes for a long time and suddenly at some point he begins to feel that his joint, for example, is numb or there was some discomfort and so on. And here you will find different techniques that can be used right away during walking to quickly remove this state and ease the sensation. That is, as you can see, there will also be video formats, there will be exercises and some recommendations that you can apply during walking. The sixth thing you will get is directly targeted training for the knees and hip joints every day. That is, the goal of these exercises will be to feel more comfort and ease in the knees and hip joints. It is easier to perform homework without distraction to fatigue in the joints. And give more joint nutrition, increase the production inside the joint fluid due to dynamic sitting exercises. There will be different exercises in training with a duration of 25 minutes, which you can do every day in order to improve joint nutrition and to remove this extra excessive load, the pressure that can now accumulate on the joints of the legs. The seventh thing you get is joint gymnastics training every day. That is, here, in parallel with training for the joints of the legs, it is desirable to perform a special training for the joints of the upper body and cardiovascular system. Therefore, here you will have joint gymnastics not only with an emphasis on the legs, but also with an emphasis on the whole body in order to support the cardiovascular system. And as I said earlier, the normal state of the cardiovascular system directly affects the condition of the joints. And there will also be video training, it lasts only 14 minutes and you can alternate these exercises in order to focus more on the joints of the legs and also connect joint gymnastics with an emphasis on the cardiovascular system. The eighth thing you get is training for the feet every day. Because, of course, to keep the health of the knees and hip joints, there must be footwork. And here the goal of the training will be to feel more stability in the legs during walking, protect the ankle joints and feet from awkward injuries during household chores, strengthen the muscles of the feet and improve stability. So there will be an emphasis exclusively on the foot. Video training lasts only 17 minutes, but it will help you to create the frame, the support from the side of the feet that is necessary when, for example, we walk or do some household chores. Well, in addition to training, you get a plan of activities according to it. That is, as you can see, I have prepared a plan of activities for 30 days. And the plan includes activities according to the schedule. That is, for example, we train for 6 days, we rest for 1 day. That is, in order for you to be as comfortable as possible to implement all this. Well, most likely, you now have a question for a long time. Okay, but what is the cost of participation in this master class? In order to get an answer to this question, just go below this video and get all the details, full description and options for participation and the cost of participation. I say right away for very important information. The set of participants for this master class will open only on September 25. And for the first 100 participants there will be the most profitable conditions. Therefore, I recommend you if you want to participate in the master class be sure to sign up for the early list of participants in order to really get a secret link with the most optimal offer an hour earlier than everyone else will find out about it. my caregivers, all subscribers in my social networks and so on. And then you can guarantee participate in the master class sooner than later when everyone else will find out my entire audience. Therefore, I invite you go below this video be sure to sign up for the early list September 25 be sure to follow the mail and I open the opportunity sign up for the most maximum profitable conditions in the master class I spend it once in a lifetime so if you have such an opportunity there will definitely be no repeat that is, I will not spend it for the second time in a lifetime so in order to work together closely sort out your questions together so that later you can also ask within two weeks all the clarifying moments that may appear in you better write down now in the early list below this video and I hope that we will meet you in the master class. Thank you very much for your attention and see you soon.