The transcript appears to be an audio or video recording of a fitness instructor guiding a class through a series of exercises. The instructor provides step-by-step instructions and encouragement throughout the class.
The exercises include:
* Alternating kicks with the right and left legs
* Double kicks
* Knee lifts with small kicks
* Toe taps
* Leg swings with arm movements
* Imitating the front crawl swimming style
* Raising legs while leaning on a chair
* Opening and closing legs with arm movements
* Stretching arms and hands upwards
* A combination exercise involving navel, chest, and head movements
Throughout the class, the instructor emphasizes the importance of:
* Not forcing the exercises
* Breathing properly
* Maintaining a relaxed posture
* Working within one's own limitations
* Stretching and moving as far as comfortably possible
The class concludes with the instructor thanking the participants and encouraging them to practice regularly.
Here are the facts extracted from the text:
1. The instructor guides the participants to kick alternately with the right and left legs.
2. Participants are instructed to kick as far as they can without raising their leg all the way up.
3. The exercise involves 8 alternating kicks with each leg.
4. Participants are reminded to breathe and release the air during the exercises.
5. The instructor demonstrates a double kick, counting "1, 2, 3, 4, 5" and so on, for 8 times.
6. Participants are asked to relax and breathe after the exercise.
7. The instructor introduces a new exercise where participants raise their knee and add a little kick.
8. Participants are asked to repeat the exercise 8 times, alternating legs.
9. The instructor demonstrates a toe touch, where participants take their toe back after a little kick.
10. Participants are asked to repeat the toe touch exercise 8 times, alternating legs.
11. The instructor introduces a new exercise where participants cross their foot on the heel and stick it to the shin.
12. Participants are asked to repeat the exercise 8 times, alternating legs.
13. The instructor reminds participants to keep their back position relaxed during the exercise.
14. Participants are asked to shake and breathe after the exercise.
15. The instructor introduces a new exercise where participants move their right leg in front of their entire plant.
16. Participants are asked to close their left leg and then open it again.
17. The instructor reminds participants to do 8 and 8, alternating legs.
18. Participants are asked to raise their elbow a little and take the toe back.
19. The instructor introduces a new exercise where participants imitate the front crawl style of swimming.
20. Participants are asked to stretch their arms and apply strength, as if pushing something.
21. The instructor reminds participants to keep their back straight and not bend their back during the exercise.
22. Participants are asked to raise their legs at the same time, using their abdominals.
23. The instructor reminds participants to never force the exercises and to breathe during the exercises.
24. Participants are asked to open their legs with their arms at waist height at the same time.
25. The instructor introduces a new exercise where participants stretch their hands and open their arms as far upwards as they can.
26. Participants are asked to start from their chest and stretch their arms, then raise their arms and touch their heads.
27. The instructor reminds participants to breathe through their nose and expel the air during the exercises.
28. The instructor thanks the participants and encourages them to practice the exercises.