Health-improving tourism, recreation services and sport at resorts

Nowadays the resort recreational-tourist sphere provides about 10 % of a world national produce, investments, workplaces and consumer expenses. Under forecasts of the World tourist organization, in 2010 the number of tourist trips will contain more than 930 millions, and receipts from them will reach 1,1 billion of dollars. Recreational tourism, which is connected with a trip on a resort for renewal of health, in this respect is absolutely new form of activity. And, if on an indicator of a man-day of stay, recreational tourism occupies for the present less than 1 % in a universal tourist turn, but its profitableness reaches more than 5 % (Razumov A.M., 1999). Global ecological and the economic crisis have seriously raised interest to recreational possibility of resort medicine, which influences optimal on a condition of a labor forces. At the beginning of 3-rd millennium, the mankind has again addressed to natural methods of improvement.
 
In Ukraine, under forecasts of experts, development of the innovative centers of health in the form of so-called recreational parks, recreational polis, resort polis and recreational zones in traditional resort regions (the Carpathians, Polesye, coast of the Azov and Black seas) will allow to generate the national improving network, which will be integrated into the international world community. Activity in sphere of resort and sanatoria work improvement of Ukraine should transform resort business into highly profitable and competitive branch of economy because Ukraine has the big natural geographical and social-cultural recreational resources. These resources have such incontestable qualities, as appeal, availability, the excursion importance, a potential stock, etc. And, as an attractive motive of aspiration to social-cultural resources are: rest, leisure, entertainments, knowledge, pilgrimage, nostalgia, and in recent years - business meetings, negotiations and conferences for the decision of various problems of business. United with them, as a rule, territorially, natural-geographical resources are attractive to realization of regenerative treatment tasks, improvement, physical improvement and achievement of high sports results.
 
Natural-geographical recreational resources are natural conditions, objects, the phenomena, which are favorable for a recreation – renewal of spiritual and the physical strength, which was spent during the working time, study, creativity. Natural recreational resources of Ukraine are various. The whole territory of Ukraine is in a strip of climatic comfort. Ukraine has fine conditions for the rest organization on the coasts and estuaries of the Black and Azov seas, on the banks of reservoirs and rivers, in the Crimean Mountains and the Ukrainian Carpathians (see parts 1-3).
 
Social-cultural recreational resources are the monuments of architecture, history, museums, the archaeological, cultural-historical phenomena (ethnographic, religious), the places, which are connected with a life, stay of outstanding scientists, writers, actors, politicians, etc. 5 national natural parks, 15 national parks, natural areas, dendro-parks, the monuments of landscape gardening art, which belong to nature reserve, operate in the territory of our country. Among the last are known such as Askanija-Nova, Shatsky national natural park, "Sofievka", "Alexandria", Trostjanetsky dendro-park, park in Kachanovka, island Hortitsa, water resources (the Black and Azov seas, over 70 thousand rivers, the greatest of which are: the Dnieper, Dnestr, Southern Bug, Severski Donets and Danube, and also over 3 thousand natural lakes and 22 thousand Artificial reservoirs), wood (first of all woods of mountain areas and woods, what are near to reservoirs and the rivers), canyons of Dnestr (on Ternopolshchina), sights of the nature - Skala Dovbusha, the Stone Tomb, the Grand Canyon in the Crimea, natural boundary Monastyrishche, biospheric reserves (Carpathian with the area 53,6 thousand sq. km, or 2,5 % of territory of Karpaty region where are concentrated the greatest in Europe sites of beechen and spruce-beechen woods and 2,2 thousand kinds of live organisms; the Danube), Snake Island in the Black sea, etc. According to some estimations, Ukraine has various enough biota, which is over 70 thousand kinds, which cost is estimated in 7.6 billions of USA dollars. According to specific riches, in particular rare species, Ukraine takes the seventh place in Europe, and by quantity of kept globally vulnerable European kinds - the fifth.
 
Considering, that medical rehabilitation of patients with different diseases which is spent in resort conditions, is focused, first of all, on application of adequate methods of activating, impellent therapy, complex programs of regenerative treatment, which began to be supplemented recently with not only rehabilitation, but also with recreational (improving, informative, tourist, sports), services.
 
Tourism is the temporary departure of the person from a place of constant dwelling with improving, informative, professional-business or other purpose, without realization of paid activity in a place of stay, and the tourist - as the person who is carrying out travel across Ukraine or other country with not forbidden by the law of the country, where the tourist stays, purpose for the term from 24 hours till one year, without realization of any paid activity, and with the obligation to leave the country or a place of stay in noted term (the Law of Ukraine “About tourism”). There are two principal kinds of tourism: recreational tourism - a classical kind of tourism which includes improving, informative and sports kinds; business tourism - its sphere includes business - the congress- and shopping-tours.
 
From the medical point of view, recreation is the most valuable kind of tourism, which is directed on health recovery and working capacity, with the help of rest out of habitation, on a nature bosom, in favorable environmental conditions. For the realization of this purpose, patients and tourists-recreants on resorts receive various recreational services (recreation facility) are rendered. Arrangements are used in the improving, tourist, sports and informative purposes. The basic natural recreational resources (climate, mineral waters and medical dirt) and special means for increase of the general psychophysical potential and development of separate functional systems of an organism are used.
 
Recently the market of medical improving tourism goes through changes. Traditional resorts become more and more multifunctional improving centers, which are tailored on a wide range of consumers. The quantity of the people, who want to keep the good physical shape and require regenerative anti-stressful programs, grows in the world. Basically, it is people of middle age, who are not indifferent to active physical rest. In the conditions of a resort, for this category of recreants, it is possible to carry out very wide spectrum of recreational programs, various services among which are: improving walking, various sports-recreational exercises, games, etc. Characteristic for the recreational form of tourism are: long duration of a trip, smaller quantity of visited destinations, and, accordingly, long duration of stay in one place (as a rule, it is a resort at sea coast). High development receive such kinds of tourism as a car - moto - a cycle tourism; horse, ski and other modern forms of active leisure, such as trips and excursions down the river and in the sea in a boat, a kayak, a yacht, rafts, surfing, diving (scuba diving). But the greatest popularity belongs to the foot tourism, when the movement along a route is fulfilled basically on foot.
 
Foot tourism or tracking is considered to be a kind of sports tourism. Its basic purpose is to overcome the route with the group on a weak cross-country terrain in a specified time interval. In sanatoria, usually, spend the one-day campaigns, which are similar to "day off campaigns”.
 
Nordic walking, it is a walking with a stick, and it is a new kind of fitness for those who aspires to make physical activity not banal, as much as possible effective for health. Specially facilitated ski sticks with rubber tips are used for the best support. The length of a stick is usually defined under the formula: growth (cm) х 0,68. In sanatorium-resort conditions Nordic walking adds new breath to traditional tracking. This style of walking optimizes Terrainkur and foot walk. The stick raises firmness at the time of movement on a cross-country terrain, allows toreduce static and dynamic loading by joints of feet, to improve balancing, which considerably expands the indication to application of Terrainkur. At the time of stops in a way, sticks are used for gymnastic exercises. The fine landscape and fresh air in a combination with the Nordic walking have extremely positive influence on a human body. Aerobic processes in an organism are intensified. Physiologic loading is 60-75 % from maximum possible.
 
AQUA-AEROBICS is a complex of cyclic physical trainings in water, which are fulfilled at the level of maximum or submaximum consumption of oxygen for an intensification of aerobic processes in an organism. Physiologic loading is 60-75 % from maximum possible. Exercises include elements of choreography and are carried out under rhythmical music (140-150 blows in a minute).
 
Aqua-aerobics is one of the most effective ways to grow thin, get rid of cellulites, improve a bearing, to tighten a belt. It is specially created for the active leisure. A number of advantages, in comparison with usual, "overland" aerobics, makes it popular practically for all:
  • At small loading, effectiveness of exercises is much more higher, than on the earth.
  • It is not obligatory to be able to swim.
  • Water training is not traumatic for joints.
  • Active movements in joints are carried out with larger amplitude, than on a land.
  • It matches for people with overweight.
  • It is always covers pleasant sensation of ease in water: it helps to carry out the heaviest elements without especial strain.
  • Water environment helps to remove strain, to get rid of stress, to relax and at the same time to test pleasure of active movement.

Water during the exercises should reach breast level. Exercises last no more than 35-40 minutes, because in water some part of energy is used on organism warming. Each activity   consists of three basic parts: warm-up (on a land or in water), the basic part with exercises in water and a sum.

AQUA-JOGGING is a sport walking and run in water with the help of aqua-belt, which helps to keep a body in vertical position so that the foot did not touch the bottom of the swimming-pool, and the head was over a water surface. It was thought up in the USA by sport doctors in order not to stop training of sportsmen because of a small trauma of a foot. As for the effectiveness, the session of aqua-jogging is an equal to cross-country run. At the moment it is popular and conventional all over the world way to get rid of excess weight, to improve coordination of movements and to strengthen cardiovascular system.

AQUA-STEP ON SHALLOW WATER

Aqua-step is a version of an aqua-gymnastics, which consists in walking on a bottom of the swimming-pool and performance of special exercises, standing on bottom of the swimming-pool or a special platform in such a manner, that feet of the person, who trains, are all time submerged on sufficient depth and hydrostatic pressure constantly influences them.
Physiological basis of an aqua-step.
Hydrostatic pressure is a pressure which is created by water weight on each point of the body, which is submerged in it, and it is identical in all directions and in direct ratio to the depth on which the body is submerged. At underwater gymnastics on a foot of the person influences pressure, equal to 70-100 mm of a mercury column. Pressure of warm water in the process of physical exercises performance in force of depressor actions makes positive impact on peripheral blood circulation. Active movements of foot muscles at walking and performance of aquq-gymnastic exercises in warm water, thanks to positive influence of muscular reductions on haemodynamics, help to venous outflow, lymph circulation, reduce a posttraumatic hypostasis of a foot, provide, so-called lymph-drainage of lower limb.
The compression, with its action on the peripheral venous vessels, facilitates and accelerates blood outflow to the heart. The basic mechanism of beneficial effect consists in it at venous defeats of the lower limb, when “walking in a swimming-pool” is recommended. Active movements of enough full volume are especially useful for the improvement of outflow of blood through venous vessels of the lower limb in the knee and coxofemoral joints, which promote the best evacuation of veins.
The compression caused by hydrostatic pressure, through the proprioception creates the filling of confidence and stability in joints of the lower limbs, especially in knee and ankle joints.
The carrying power of water. According to Archimedes law, on any body, which is submerged in liquid, influences the pushing out force, which is directed upwards and equal to the weight of a liquid superseded by it, which causes loss in weight of a body in the water environment. Thus, the weight of any part of the body, which is submerged in water, substantially decreases - the limb, which is submerged in water, loses 9/10 of its weights.
This valuable property of the water environment is successfully used for simplification of free active movements, which are carried out in joints of the top and bottom limbs. Considering, that in the water environment active movement can be executed at the minimum muscular effort, in water the amplitude of movements in joints grows, movements are carried out with smaller muscular loading, and with additional effort it is easier to overcome the resistance of rigid soft fabric. It is very important at physical training of persons with diseases and traumas of the locomotor system and nervous system, at diseases of cardiovascular system and so on.
The carrying power of water facilitates restoration of walking skills at patients with damages and paralyses of the lower limb, under which is necessary movement loading in the facilitated conditions. Study to walk in water allows to define an exact dispensing of loading on the lower limbs.  Renewal of normal amplitude of movements in joints is faster and easier reached at the lowered force of a muscle and presence of secondary changes in joints (immobilizing, cicatricial contracture, etc.).
The water environment facilitates not only kinematics of movements in joints, but also some locomotor function - body moving, walking. As a result of general weight decrease of a body in water, the walking act (especially at patients with muscles paresis of the lower limbs), becomes facilitated. The weight of water facilitates as a balancing condition at walking, thanks to support of hands, as necessary moving of the centre of gravity beforehand.
“Losses in weight” effect is used in exercises for a muscle, which has become weak at paresis. Even minimal active muscular reductions can carry out full movements under water. Loss of weight of a body at underwater gymnastics creates fine possibility for the gradual and dosed out training not only for the movements of joints, but also for the basic function of the whole lower limb.
The temperature of mater. Water 30-32°С helps to improve arterial blood circulation and dark blood outflow, promotes decrease in painful sensations and a relaxation of muscles. Temperature action of the water environment is defined considerably higher, in comparison with air, thermal capacity and heat conduction, which causes increase of heat elimination of an organism and increase of the basic metabolism. The water environment with temperature 30-32°С in a combination with physical exercises raises a metabolism under art rose, adiposity, stimulates nervous system, trains cardiovascular system and promotes organism training.
Technique of the aqua-step. Aqua-step is spent in small group of 4-8 persons under the direction of exercise physiologist – aqua therapist, with the music underneath. Exercises are fulfilled in a shallow water with depth about 1 m, standing on the bottom of a swimming-pool. Duration of stay in water t=30-32°С can be from 20 minutes under attenuated-training and till 30 minutes under training modes, daily or every other day, on a course of 10-12 procedures. Physical activity dispensing at aqua-step occurs by a choice of starting positions, selection of physical exercises, their duration, quantity of repetitions, amplitude of movements, a measure of force tension, complexity of movement, their rhythm, loading density. Physical exercises are carried out rhythmically, in quiet average tempo with normally breath, with repetition from 4-6 till 16-20 times. Physical activity should not exceed 60 % from the maximum possible for the particular patient. On each patient is filled in some special form, where are noted: recommended training pulse frequency, control pulse frequency, before and after the exercises, an estimation of state of health and balneal reaction on the first procedure.
The periods of the aqua-step
Introductory (preparation of an organism for growing physical activity by means of respiratory exercises and walking in water on a bottom of the swimming-pool) takes 10-20 % of time;
The basic (the general and special training action) takes 60-80 % of time. The aeration regime of a swimming-pool provides underwater massage, normalizes tonic activity of a muscle, activates metabolism in an organism.
Finishing (walking in water on a bottom of the swimming-pool, muscle relaxation) takes 10 % of time.
Indications for the aqua-step
Varicose disease of the lower limbs; an obliterating atherosclerosis and endarteritis of
 vessels of the lower limbs; acro-angioneurosis; art roses of joints of the lower limbs; consequences of crises of joints with the slowed down consolidation; a condition after operation on joints of the lower limbs; muscle paresis of the lower limb.
 
AQUA-GYMNASTICS is a method of treatment which uses physical exercises in water, as bracing, and special, with the treatment-and-prophylactic purpose. Aqua-gymnastics exercises, it is an artificial combination of movements which are carried out from certain starting positions, with precisely provided directions, amplitude and speed. Aqua-gymnastics can be carried out in shallow water, standing on the bottom of a swimming-pool, and in deep water, without touching a bottom of a swimming-pool with feet. Accessories are widely used: aqua-belt and aqua-gloves for balancing and body support afloat. Aqua-gymnastics is widely used in sanatorium-resort treatment, because for its carrying out, small in the size therapeutic pools are enough.
The mechanism of action. Aqua-gymnastics is an effective remedy of regenerative treatment and preventive maintenance of many illnesses. Exercises in water intensify physiological processes, promote perfection of their management by neurohumoral regulation. It is activated the function of breath and blood circulation, and it is increased depth of breath, vital capacity of lungs in process of aqua-gymnastics.
There is a psychotherapeutic action: the facilitated and painless movements in water improve the state of health and install belief in healing. Positive influence on emotional sphere intensifies at music underneath of movements.
Medical effects of aqua-gymnastics: reduction of vegetative abnormalities, analgesic, stress-inducing (toning up, immuno-resolve); trophic, metabolic, compensatory action, relaxation of the muscular device (effect of a trace), stimulation of blood circulation.
According to the form of carrying out are distinguished:
  • individual aqua-gymnastics (patients with the evident abnormality of motofacient sphere) it is directed on mastering by any both dosed out pressure and a muscle relaxation, coordination and balance normalization, decrease of any muscular tone, increase in amplitude of movements and muscular force, development compensating skills. Duration is 15-30 minutes;
  • group aqua-gymnastics (rather healthy or sick people with easier motofacient abnormalities) it is fulfilled for the purpose of expansion of a mode of motofacient activity, training, cardio-respiratory system, a vestibular mechanism, improvement system and regional haemodynamics. Patients are united in group according to signs of a disease generality, character and expressiveness of abnormalities. Duration of group exercises is 30-45 minutes.
Technique of aqua-gymnastics in deep water with the usage of aqua-belt:
  • aqua-belt for people, who are not able to swim, provides positive buoyancy;
  • aqua-belt allows to keep a body in water in vertical position so that feet are as much as possible submerged, but do not touch the bottom of the swimming-pool, and the head is all time over water surface;
  • thanks to reliable and soft fixing of aqua-belt to a breast, the average and lower parts of a trunk sag, causing extension in chest and lumbar departments of a backbone that provides unloading and passive underwater vertical extension of a backbone;
  • long-term influence on a backbone with the extension with simultaneous performance of physical exercises strengthens the muscles, which support a backbone, and so-called “the muscular corset of a backbone” becomes stronger;
  • at the expense of the increased amplitude of movements in water and resistance of water at aqua-gymnastics we train muscles of all body and they become stronger, that provides possibility of carrying out of the special program on figure correction (muscles of hips, buttocks, an abdominal tension, a chest muscle) with anti-cellulite action;
  • a good relaxation of muscles in water and pain decrease reduces constraint in joints and leads to growth of amplitude of movements, increase diastasis between articular surfaces;
  • thanks to vertical position of a body in water and immersing of feet on sufficient depth produce intensive and long action of hydrostatic pressure of water, that improves peripheral blood circulation, lymph-drainage and venous outflow of blood of the lower limbs is provided.
Aqua-gymnastics is navigated in small group of 6-8 persons under the direction of exercise physiologist – aqua-therapist, with music underneath. Duration of stay in water t=28-29°C - from 30 minutes at attenuated-training and till 45 minutes at training modes, daily or every other day, with a course of 10-12 procedures.
Indications for aqua-gymnastics with aqua-belt on deep water: an osteochondrosis chest and limbosacral backbone department, a scoliosis and different abnormalities of a bearing.
Physical activity dispensing at aqua-gymnastics depends on a choice of starting positions, selection of physical exercises, their duration, quantity of repetitions, amplitude of movements, degree of force tension, complexity of movements, their rhythm, loading density. Physiologic loading should not exceed 60 % from maximum possible for the particular patient. Physical exercises are carried out rhythmically, in quiet average rate with normally breath, with repetition from 4-6 till 16-20 times. Special form with notification of the recommended training pulse frequency, a control pulse frequency, on time before and after exercises, an estimation of state of health and balneal reaction on the first procedure is filled in for each patient.
Periods of aqua-gymnastics.
Introductory (preparation of an organism for growing physical activity by means of respiratory exercises and walking in water – aqua-jogging) - 10-20 % of time;
The basic (the general and special training action) - 60-80 % of time;
Finishing (walking in water, muscular relaxation) 10 % of time.
Compatibility with other procedures. In the absence of pathology from the side of cardiovascular system, aqua-gymnastics can be combined in one day with other procedure with a break of not less than one hour:
  • with a mineral bathroom;
  • circular and Charcot’s douche;
  • with local paraffin and ozokerite application.
At an accompanying pathology from the side of the cardiovascular system, which is not counter-indicative for aqua-gymnastics, the last is fulfilled every other day with the procedure, which is noted above. It can be appointed no more than two compatible procedures in one day, except aqua-gymnastics, with a time interval not less than 1 hour.
Aqua-gymnastics is fulfilled not earlier than 1,5 hours after food intake.
Aqua-gymnastics, with aqua-belt on deep water, allows to fulfill unloading and passive
underwater vertical extension of lumbosacral backbone department in a combination with strengthening of so-called “a muscular corset of a backbone” which raises efficiency of complex sanatorium treatment.
Aqua-fitness is a special complex of exercises in water for the purpose of development and strengthening of different muscular groups, and also for weight correction. Aqua-fitness is an effective remedy of health strengthening and preventive maintenance of many illnesses. Exercises in water intensify physiological processes, promote perfection of their monitoring with the help of neurohumoral regulation. In process of aqua-fitness activate function of breath, a blood-groove, increase the depth of breath, vital capacity of lungs, decreases the maintenance of a fatty fabric in an organism and increases the muscular weight with simultaneous correction of a figure. To the basic medical effects of aqua-fitness belong: stress-inducing (toning up, immuno-resolve); trophic, metabolic, stimulation of blood circulation.
Physiological basis of aqua-fitness. The water environment, in which medical exercises are carried out, in addition influences a human body and creates specific conditions at the time of procedure. Water resistance, which is defined by a friction, is the factor which can be neglected at slow movements, - in this case the friction is insignificant. At faster and sharp movements, it considerably increases (in direct ratio to a square of speed of movement) that is used as resistance at exercises and as the dosed out element of loading in aqua-fitness.
Technique of aqua-fitness. Aqua-fitness is fulfilled in small group of 6-8 persons under the direction of exercise physiologist – aqua-therapist with music underneath. Exercises  are performed in shallow water, standing on the bottom of a swimming-pool, with usage of special floats-noodles (name Noodles occurs from English Noodles - "noodles" - a long float for performance of exercises under water and it supports body on water), aqua-grips, aqua-gloves and so forth. Duration of stay in water at t=25-26°C - 30 minutes, daily or every other day, with a course of 10-12 procedures. Aqua-fitness is appointed only at a training mode of patient’s stay in sanatorium.
Physical activity dispensing at aqua-gymnastics depends on a choice of starting positions, selection of physical exercises, their duration, quantity of repetitions, amplitude of movements, a measure of force tension, complexity of movement, their rhythm, loading density. Physical exercises are carried out rhythmically, on the average and fast frequency with normal breath and repetition of exercises from 4-6 till 8-10 time for increase in muscular weight. Physiological loading is from 60 % to 75 % from maximum possible for the particular patient. Special form with notification of the recommended training pulse frequency, a control pulse frequency, on time before and after exercises, an estimation of state of health and balneal reaction on the first procedure is filled in for each patient.
Indications: fault in posture, scoliosis, excess weight, cellulitis, for the figure formation.
In aqua-fitness, exercises are performed in shallow water, standing on the bottom of a swimming-pool. It is possible to use some special equipment - underwater training apparatus.
 
Underwater training apparatus for aqua-fitness
Water - the ideal environment for physical rehabilitation. At submergence in water on shoulders the body weight decreases for 90%, that considerably reduces loading on skeleton-muscular system and allows to achieve useful effect from physical exercises without accompanying "harmful" static loading, as on a land. As resistance of water considerably exceeds resistance of air, exercises under water allow to train muscles in all directions, and in water the muscle receives all-round loading, instead of isolated, as at exercises on a land.
Underwater training apparatus provide to patients much more firmness and stability, than simple “submergence in water”. Underwater training apparatus are ideal for patients with arthritis, a sharp trauma, neurologic frustration, in postinfarction and postapoplectic periods. Underwater training apparatus allow to injured athletes to train in restoration after a trauma, and even during the sharp posttraumatic period.
For achievement of effect of the unloading, one of the major factors of efficiency of water exercises, it is necessary to aspire to submergence on shoulders irrespective of position - standing or sitting. The thorax - a unique floating part of a body, and it should be submerged in water for the maximum effect of exercises on training apparatus. For example, the difference in weight at submergence to level of a neck and a waist contains more than 30 %.
The underwater multipurpose training apparatus on the basis of underwater tredmill, which allows to carry out to 20 different kinds of aerobic exercises. It is applied to train force, endurance and flexibility in aqua-fitness. As aqua-therapeutic means, it considerably expands possibility of aqua therapist. Possibility of the patient to perform controllable movements on a place and in a steady condition and it gives the chance to the doctor to raise considerably quality and safety of exercise performance.
The fitness training apparatus allows to carry out the majority of popular aerobic exercises, which are usually carried out on a land:
  • walking and run on a racetrack (tredmill);
  • ski-running;
  • pedalling in recline position;
  • lifting on stairs or a press with feet;
  • rowing, a press and pushing;
  • skating;
  • belly and back bending-unbending;
  • press-up, exercises for hands and a pectoral arch.
Underwater bars provide performance of exercises with bending-unbending of a belly and a back, rolling by feet, a raising of knees, press-up, twisting by hips, exercises in sitting position for a pectoral arch and the lower limps. They are used also as the stabilizers for maintenance of steady position at different exercises.
 
The underwater ski training apparatus provides performance of exercises of underwater run on skis. A free style with feet is performed without oars. Oars can be separately used from position before a training apparatus for training of a pectoral arch, rowing, press and pushing, bending, lateral thrust and a press, exercises on triceps.
 
The underwater stationary bike provides the performance of exercises on pedalling.
 
Underwater trdmill provides performance of exercises in the form of underwater walking, run and return walking.
 
The underwater rowing training apparatus provides performance of exercises on rowing, press, bending-unbending of hands.
 
Underwater stair stepper provides performance of exercises of lifting on stairs and a press with feet.
 
O.G.Jushkovskaja, V.V. Yezhov, J.I.Andrijashek, B.F.Ometsinsky 
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