Magazine NOVIT MODELS™ №5/2021

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 2021 15