Magazine NOVIT MODELS KIDS™ №5/2017

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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
4А 4B 4. Rise and abduction knee. Stand up straight, hands on your waist. Transfer the body weight on the right leg, and left leg put a beside on the toe. Straighten your shoulders and strain the abdominal press . Bend the left leg, tear it off the floor (4A). Straighten and, without touching the floor, immediately take it aside (4B). Do all the reiterations, then change your legs. For complication, take dumbbells weighing 2.5-4 kg and rest on them in the shoulders. Strengthens quadriceps, muscles of the rear and inner surface, as well as the upper part of the thigh of the working leg; muscles of the upper thigh of the supporting leg working as stabilizers. 5. Diagonal lunge. Stand up straight, hands on the waist, legs together, abdominal press strained. The toe of the right leg should be turned 45 °, with the heel adjacent to the arch of the left foot (5A). Sliding movement, take the right leg diagonally forward and descend into the lunge, no deduce removing the knee after sock (5B). Go back to the starting position and perform all the repetitions first with one, then the other leg. For complication, take dumbbells 2.5-4 kg and abut on their shoulders. Strengthens buttocks, quadriceps, muscles of the rear and inner surface, as well as the upper part of the thigh of the working leg; muscles of the upper thigh of the supporting leg working as stabilizers. 5А 5B CARDIO. The muscles of the legs and thighs are loaded during roller skating, walking, cycling, kickboxing, training on stepplatform, football, water skiing, horse riding. 6А 6B 6. Lunge with step back. Standing on the left foot and holding your hands on the waist, start the right sole behind the left shin and turn the knee to the side (6A). Straightening the right leg, take it diagonally back and let it down: foot entire plane rests on the floor. At the same time, bend the left knee (6B). Push away the right foot from the floor, return it to its original position, then you straighten up. Repeat the required number of times, then change your legs. For complication, add a dynamic stretch: after performing all the repetitions from one leg, bend it in the knee, grasp the ankle with an arm and pull upwards 20 times with a springy movement. Strengthens buttocks, quadriceps, muscles of the rear and inner surface, as well as the upper part of the thigh. NOVIT MODELS KIDS SEPTEMBER-OCTOBER 2017 11
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Magazine NOVIT MODELS KIDS™ №5/2017

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