Magazine NOVIT MODELS KIDS™ №5/2017

11А
11B
11. Dual bending of hand.
Sit on the edge of the chair, with wide
arranged legs spread and bent at the
knees. With your left hand, grab the
dumbbell with return grip, while the
right lean on the right thigh. Bending
the left elbow, pull the dumbbell to the
shoulder (11A). Lower and repeat all
the repetitions.Then lift the working
arm vertically upwards and, supporting
it with your right hand, bend the elbow,
leading a dumbbell behind your back
(11B). Straighten your arm and repeat.
Now do the exercise with the other
hand.
Weights: a dumbbell weighing 4-6 kg.
To complicate the need to increase the weight of
the dumbbell.
Strengthens biceps and triceps.
12А
12B
12. Squatting with a support.
Sitting on the edge of the chair, bend your knees,
the feet are parallel to each other. Put your hands in
the edge of the chair, your hands should be straight.
Raise the hips, strain the press and remove the
scapulas (12A). Bending the elbows, lower the
buttocks (12B). Straighten your hands and repeat.
For complication, put a weighted ball weighing 2-3 kg on your
knees or stretch your legs and transfer the weight of the body to
the heels.
Strengthens triceps.
CARDIO.
Best handled for hand: crosscountry
skiing, climbing (it is possible
on a special wall), boxing, martial
arts, tennis, rowing, swimming,
volleyball, elliptical trainer.
14 NOVIT MODELS KIDS SEPTEMBER-OCTOBER 2017