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Everyone

WorkOut: Fitness from the Streets

Lollipop

Welcome to SOTKA, first ever edufitness app that has already helped more than 500 000 people all over the world to transform their lives! Now available in English!

This is a free educational course developed for those, who only start their training or get back on a track after a long break or injury. Our main goal - to educate and train people of any age, gender or physical conditions.

SOTKA program is designed for 100 days, during which you will everyday get new useful information and perform training complexes consisted of basic bodyweight exercises.

SOTKA is divided into 2 big theory blocks, each covering all the main topics and providing answers to all your questions.

BASIC Block (Day 1 to Day 49):

- Detailed review of bodyweight exercises;
- Detailed review of nutrition;
- Infoposts with answers to the most popular beginner's questions: how to breath, how to improve flexibility, how to train during summer/winter, how to learn pull-ups from scratch, how much water to drink, how long should training session be and etc.

ADVANCED Block (Day 50 to Day 91):
- Exercise's biomechanics and muscle work;
- New training techniques every week;
- Detailed review on different body systems;
- Practicum on training programms development;

TURBO Block (Day 92 to Day 98):

- Challenge yourself with 7 unique training routines;
欢迎使用SOTKA，这是有史以来的第一个教育应用程序，已经帮助全世界超过50万人改变了他们的生活！现在提供英语！

这是为那些仅在长期休息或受伤后才开始训练或回到赛道上的人开发的免费教育课程。我们的主要目标-对任何年龄，性别或身体状况的人进行教育和培训。

SOTKA计划的设计时间为100天，在此期间，您每天将获得新的有用信息，并进行包括基本体重锻炼在内的综合训练。

SOTKA分为两个大的理论模块，每个模块涵盖所有主要主题，并为您的所有问题提供答案。

基本块（第1天到第49天）：

-详细的体重练习；
-详细审查营养；
-信息杆，其中包含最流行的初学者的问题的答案：如何呼吸，如何提高柔韧性，如何在夏季/冬季训练，如何从头开始学习引体向上，喝多少水，训练应该持续多长时间以及等等

进阶区块（第50天到第91天）：
-运动的生物力学和肌肉工作；
-每周都有新的培训技巧；
-对不同身体系统的详细审查；
-制定培训方案的实践；

TURBO街区（第92天到第98天）：

-挑战自己的7种独特的训练套路；


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