What exactly am I purchasing?

MriyaRun sells products for self-reflection, writing practices and psychological education, including journals, workbooks, books, planners, metaphorical associative cards and psychological games. The name, format, contents, number of pages or cards, language, price and availability are displayed on each product page. Please review the product description before placing an Order.

Are MriyaRun products psychotherapy or medical services?

No. You are purchasing a finished product, not a medical, psychiatric or psychotherapeutic service. The materials are not intended to diagnose or treat psychological or mental health conditions and do not replace an individual consultation with an appropriate professional. MriyaRun does not guarantee any particular psychological, medical or life outcome.

Can I use the products without a psychologist?

Yes. Most MriyaRun journals, workbooks, books and metaphorical cards can be used independently by following the instructions included with the relevant product. You may work at your own pace, skip exercises that are not suitable for you or stop the practice if it causes significant distress. If you require professional assistance, please contact a qualified professional.

Are the products suitable for psychologists and coaches?

Yes. Psychologists, psychotherapists, coaches and other professionals may use MriyaRun products as supplementary materials in their professional practice. The professional is responsible for determining whether a particular material is appropriate for a client and for how it is used. Copying, digitising, reselling or distributing the materials without the copyright holder’s permission is prohibited.

How do I place and pay for an Order?

Select a product, add it to your cart and provide your contact details. Three payment methods are available: Online payment through WayForPay. Payment using the Individual Entrepreneur’s bank details provided by our manager after the Order is placed. Cash on delivery at a Nova Poshta branch, subject to a mandatory guarantee payment of UAH 80 before dispatch. The guarantee payment forms part of the total Order price and reduces the cash-on-delivery amount by UAH 80. Nova Poshta’s money transfer fee is paid separately by the customer.

How is delivery arranged?

Orders within Ukraine are delivered by Nova Poshta. During checkout, provide your city and preferred Nova Poshta branch or parcel locker. Delivery costs are paid by the customer according to Nova Poshta’s rates unless free delivery is stated on the product page or in the promotion terms. International delivery must be agreed with our manager before payment.

When will my Order be dispatched?

Orders are processed and prepared for dispatch within 1–2 business days after confirmation or payment. Delivery by Nova Poshta usually takes 1–3 business days after dispatch. Once the parcel has been transferred to the carrier, you will receive a tracking number.

Can I return or exchange a product?

Goods may be returned or exchanged within 14 calendar days, excluding the day of receipt, provided that they have not been used and their saleable condition, consumer properties, packaging, labels and proof of payment have been preserved. Under Ukrainian law, printed publications of satisfactory quality are not subject to mandatory return. Nevertheless, MriyaRun voluntarily accepts books, journals and workbooks within 14 calendar days, provided that the conditions above are met. If the return is unrelated to a defect, damage or an error in the Order, the customer pays the return delivery costs. Refunds are processed within 7 business days after the returned Goods have been received and inspected.

What should I do if the product is damaged or incorrect?

Contact us and provide photographs or video of the product. After reviewing the request, we will offer a replacement, supply any missing items or issue a refund. MriyaRun will cover reasonable delivery costs in such cases.

How can I contact the Seller?

Seller of the products offered on the Website: Individual Entrepreneur Artem Dmytrovych Telushko Ukrainian taxpayer registration number: 3908614131 Telephone, Viber and Telegram: +380 67 581 60 90 Email: info@mriya.run Instagram: @mriya.run Office address: 2A Baseina Street, Zhytomyr, Ukraine. Visits are available by prior arrangement. Official correspondence address: 9 Kyivska Street, Zhytomyr, 10014, Ukraine. Please contact our manager before returning Goods. Do not send a return without prior approval.

Posts

23 August, 2023

Three Core Exercises for a Stronger Midsection

Rada Volynska

Practicing psychologist and co-author of MriyaRun methodologies

This complex will help to fully load the muscles of the press, as well as strengthen the arms and shoulders. You can do it as a separate small workout or do it at the end of the main class to pump up the body better.

This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.

The complex includes the following exercises:

Bar with weights on the back.
Lifting with a weight in one hand and pressing.
Climbing from the "shuttle".

Perform each exercise for 40 seconds, rest for the rest of the minute and proceed to the next one. Lift with weight and press for 20 seconds on each side.

At the end of the circuit, rest for 60 seconds and start again. Do three rounds.

Stand in a prone position and ask someone to put a pancake from the bar on your back. Start with five and, if you can stand without problems for 40 seconds, go to 10 kg.

While holding the bar, make sure that the lower back does not sag, and the shoulders do not rise to the ears.

Lie on your back on the mat, take a dumbbell in your hand and hold it next to your shoulder. Straighten your legs. Tightening the abs, rise to a sitting position, squeeze the dumbbell overhead, lower back and lie on the mat.

First, try to perform the exercise with a light projectile of 2-3 kg. If you can work for 20 seconds without stopping, change to heavier dumbbells weighing 4-6 kg.

Lie on your back, stretch your arms above your head, lift your shoulders and shoulder blades off the floor, and lift your legs. This is the starting position.

Tightening your abs, reach your right hand to your left leg and touch your toes. Return to the "shuttle" and repeat the same on the other side.

Continue in the same way, without lowering the shoulder blades and feet to the floor until the end of the interval. Make sure that the lower back remains pressed to the floor throughout the exercise.

Three Core Exercises for a Stronger Midsection

How to do a workout

How to do exercises

Plank with weight on the back

Lifting with a weight in one hand and pressing

Getting off the "shuttle"