Magazine NOVIT MODELS™ №2/2020

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 MARCH-APRIL 2020 17