Magazine NOVIT MODELS™ №2/2020

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 MARCH-APRIL 2020 15