Magazine NOVIT MODELS™ №5/2020
En: FITNESS FOR MODELS: Force, grace, slimness. BEAUTY & CAREER: Reputation of model. Opening new faces: Anna Gorbenko. PHOTO GALLERY "20 Hits": photographer - Yury Ivanenko, model - Anna Gritsak. NEWS. Ru: ФИТНЕС ДЛЯ МОДЕЛЕЙ. Сила, грация, стройность. КРАСОТА & КАРЬЕРА: Репутация модели. Открываем новые лица: Анна Горбенко. ФОТОГАЛЕРЕЯ "20 Хитов”: фотограф - Юрий Иваненко, модель – Анна Грицак. НОВОСТИ.
En: FITNESS FOR MODELS: Force, grace, slimness. BEAUTY & CAREER: Reputation of model. Opening new faces: Anna Gorbenko. PHOTO GALLERY "20 Hits": photographer - Yury Ivanenko, model - Anna Gritsak. NEWS.
Ru: ФИТНЕС ДЛЯ МОДЕЛЕЙ. Сила, грация, стройность. КРАСОТА & КАРЬЕРА: Репутация модели. Открываем новые лица: Анна Горбенко. ФОТОГАЛЕРЕЯ "20 Хитов”: фотограф - Юрий Иваненко, модель – Анна Грицак. НОВОСТИ.
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
5А
5B
5. "BRIDGE"
Hip and chest muscles work.
Take a weights in each hand
and lie on your back.
Bend your knees, your feet
are pressed to the floor, your
elbows are bent, your palms
are facing each other.
On inhalation, raise the hips:
they should be on the same
line with the shoulders (A).
On exhalation, extend your
arms at the chest level (B).
Bend your elbows and repeat,
keeping your hips elevated.
Do 10 repetitions.
If it's difficult for you:
Use one weight (hold it with
both hands).
6А
6. "BOAT".
The muscles of the hands, shoulder and muscles - stabilizers work. Sit on the floor
mat or floor. Take the weight, keep it in front of the chest with both hands, elbows are
divorced to the sides. Bend your knees, feet on the floor. Inhale and lean back until you
feel the tension of the press muscles (A). On exhalation, lift your legs 45 degrees from
the floor (B). Hold in this position for 3-5 breaths, then return to the starting position and
repeat.
If it's difficult for you:
Keep your knees bent and lift your feet a few centimeters from the floor or pull only one
leg.Breathe naturally, try not to hold your breath.
NM
NOVIT MODELS SEPTEMBER-OCTOBER 2020 15