Magazine NOVIT MODELS™ №5/2021

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4А4B4. SEMILUNAR POSE.Muscles of the legs, thighs,arms, shoulders andmuscle-stabilizers work.Stand upright, feet shoulderwidth apart, allot the toe ofthe left leg to the side.Take the weight with yourright hand and lift it tothe outside of your rightshoulder, palm away fromyou. Put another weight onthe floor near of the left foot.Bend the left leg in the kneeand bend over, grabbing theweight with your left hand(A). On inhaling, straightenthe left leg, simultaneouslypull out the straight right legto the level of the thigh.Exhale, pull your right armup, look at it (B). Hold for3-5 breaths, then takethe starting position andchange sides to completethe approach.If it's difficult for you:Keep your left leg bent anddo not tear the right leg fromthe floor.14 NOVIT MODELS SEPTEMBER-OCTOBER 2021
5А5B5. "BRIDGE"Hip and chest muscles work.Take a weights in each handand lie on your back.Bend your knees, your feetare pressed to the floor, yourelbows are bent, your palmsare facing each other.On inhalation, raise the hips:they should be on the sameline with the shoulders (A).On exhalation, extend yourarms 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 withboth hands).6А6. "BOAT".The muscles of the hands, shoulder and muscles - stabilizers work. Sit on the floormat or floor. Take the weight, keep it in front of the chest with both hands, elbows aredivorced to the sides. Bend your knees, feet on the floor. Inhale and lean back until youfeel the tension of the press muscles (A). On exhalation, lift your legs 45 degrees fromthe floor (B). Hold in this position for 3-5 breaths, then return to the starting position andrepeat.If it's difficult for you:Keep your knees bent and lift your feet a few centimeters from the floor or pull only oneleg.Breathe naturally, try not to hold your breath.NMNOVIT MODELS SEPTEMBER-OCTOBER 2021 15
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Magazine NOVIT MODELS™ №5/2021

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