Magazine NOVIT MODELS™ №5/2021

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Force, grace, slimness.Carrying out yoga asanas with weights, you will quickly bring your muscles intotonus. Such activities burn 20 additional kilocalories per minute, increasing theload on the respiratory system. This shock training will help to quickly lose weight.Do these exercises twice a week - and you will become slender and flexible!TRAINING PLANSpend a warm-up for 5 minutes, perform 1 approach in a certain sequence.Do 1 set with lifting weight between sets. Repeat as desired.YOU'LL NEED:- mat for yoga (optional)- two weights of 4 and 5 kg weight (if you exercise daily with heavy weights, you havea good stretch and shape, then use heavier weights for more effective exercises.1А1B1C1. "GREETINGS TO THE SUN" WITH LIFTING WEIGHT.Muscles of legs, buttocks and backs work.Put the weight on the floor in front of you, legs together.Pull your arms out in front of your chest, palms togetherOn inspiration, raise your hands up, slightly unfold to thesides, open "towards the sun" (A). Exhale, lean forward fromthe hip and take the weight. Keep your back taut and lift yourchin slightly (B). Keep your back and legs straight, take a deepbreath and go up (C). Exhale and bend forward again, put theweight on the floor. Return to the starting position and repeat.Do 10 repetitions.If it's difficult for you:Bend your knees at the moment when you lift the weight.12 NOVIT MODELS SEPTEMBER-OCTOBER 2021
2А2B2. POSE "THE WARRIOR".Muscles of legs, buttocks, arms and shoulders work.Hold the weight with both hands in front of the chest, the elbows are bent and pointingdown. Make a lunge forward with the right foot, the hips are parallel to the floor.Shoulders and hips are directed forward (A). Inhale, then exhale slowly and liftthe weight above your head (B). Exhale and return to the starting position. Do 5repetitions, change your legs to complete the approach.If it's difficult for you: Bend the knee ahead of the standing leg, slowly.3. POSE OF "CHAIR".Muscles of legs, thighs, arms,shoulders and muscles - stabilizerswork. Stand up straight, legstogether. Hold the weight with bothhands in front of youselvs at thelevel of the thighs, the palms aredeployed to the body. Inhale, thenexhale and descend into a squat,the weight must be at the level ofthe knees (A). Breathe in and liftthe weight to the chin, while theelbows are spread apart (B).Exhale and take the startingposition. Sit squatting throughoutthe exercise. Repeat. Perform 10repetitions.3А3BIf it's difficult for you: Take a towel or a small pillow, clamp it between the legs and do anexercise with a small amplitude.NOVIT MODELS SEPTEMBER-OCTOBER 2021 13
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Magazine NOVIT MODELS™ №5/2021

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