Magazine NOVIT MODELS KIDS™ №5/2017

1A
1B
1. "Dead" traction.
Stand upright, feet shoulder width apart, knees
relaxed, hands with dumbbells in front of the hips.
Retract the belly, reduce the shoulder blades
and lower the shoulders (1A). Alloted pulling the
buttocks back and not rounding your back, tilt
the body parallel to the floor (you feel the tension
of back surface of hips). Hands with dumbbells
are freely lowered and located exactly under the
shoulder joints (1B). With an effort of abdominal
muscles press straighten and repeat.
Weights: dumbbells of 4-7.5 kg. For complication, increase the
weight of the dumbbells.
Strengthens buttocks, as well as the muscles of the posterior
surface of the thighs.
2. "Bridge" on one leg.
Lie on your back, putting your heels on a bench or on a
chair. Right knee tighten to the chest, and arms extend
along body (2A). Tear off the buttocks from the floor, while
the body should form a straight line from the hips to the
shoulders; at the same time raise your right foot up (2B).
Return to the starting position, repeat the required number
of times, then change your legs.
Strengthens buttocks, as well as the muscles of the posterior surface
of the thighs.
2A
2B
3A
3B
3. “The Frog”.
Lie down on your stomach,
dropping your forehead on the
folded hands, palms down. Legs
bend at the knees and spread
them in side, and connect the
heels. Strain the abdominal
press (3A). By the effort of the
gluteus muscles, lift the hips
(3B). Hold in this position for as
long as possible, go back to the
starting position and repeat.
For complication, put on the ankles
weighting agents at about 5-1.5 kg.
Strengthens buttocks, as well as the
muscles of the posterior surface of
the thighs.
CARDIO.
For the gluteal muscles are
useful running, walking
(especially in the hill or
up the stairs), kickboxing,
roller skating, practicing
on the stepper, running in
deep water with a belt for
aqua aerobics.
10 NOVIT MODELS KIDS SEPTEMBER-OCTOBER 2017