Magazine NOVIT MODELS KIDS™ №5/2017

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7А 7. Two-sided twisting. Lie on your back and bend your knees so that they are above the hip joints, and the shins are parallel to the floor. Put your palms on the back of your head, but do not hold your fingers in the lock (7A). Straining the press, tear off the head and the shoulder blades from the floor. At the same time, lift the buttocks (7B). Hold for a few seconds, then slowly return to the starting position. For complication, do twisting on balancing equipment, for example on BOSU or on a cushion. Strengthens all the abdominal muscles. 7B 8А 8B 8. Jump in pose of lath. Stand on all fours, resting on the floor with socks, hands straight, wrists under the shoulder joints. Tighten the press and straighten your back so that the body from the head to the hips forms a straight line and is parallel to the floor (8A). With a jump, move both legs back and straighten (8B). Jump back into the starting position and repeat. For complication, stay in the lath position for 3-5 seconds. Strengthens all the abdominal muscles. CARDIO. To maximize the use of the abdominal muscles, choose the types of activity in which there are rotations and slopes of the body. This is boxing, kickboxing, jumping on the trampoline, big and table tennis, surfing, rowing. 12 NOVIT MODELS KIDS SEPTEMBER-OCTOBER 2017
9А 9B 9. Twisting with crossed legs. Lie down on the mat with your back, lift your legs and cross them so that the left ankle lay on right ankle. Do not grasped your fingers, put your hands on the back of your head, and spread your elbows to asides. Holding the legs still, raise the upper part of the body, slightly round the back and slowly stretch your left elbow to the right knee (9A). Then straighten your arms and stretch your fingers to your feet (9B). This will be 1 repetition. Continue to alternate both these movements, until you do all the repetitions. Go down to the floor, swap your legs and complete the approach, performing lateral twisting in the other direction. For complication, take a weighted ball weighing 1 kg. Strengthens all the abdominal muscles. 10. Raise hands to the sides and forward. Stand upright, legs on shoulder widtht, arms with dumbbells are lowered along the body, elbows are half-bent, palms facing inwards. Raise your hands through sides to the level of the shoulders (10A) and let down. Then lift them in front of you, unfolding your palms up (10B). Return your hands to their original position and repeat the required number of times. Weighting: 2,5 - 4 kg dumbbells. For complication, make one approach for each movement (lifting to the sides and lifting in front of you) and only then proceed to perform the entire combination. The muscles of the middle part and the front surface of the shoulders are strengthened. 10А 10B NOVIT MODELS KIDS SEPTEMBER-OCTOBER 2017 13
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Magazine NOVIT MODELS KIDS™ №5/2017

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