Magazine NOVIT MODELS™ №6/2018

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Ragga is a hot blend of rhythmic African reggae and hiphop. This dance surprisingly quickly unleashes even the most stranded beginners and perfectly works the back muscles, chest and press. Ragga improves coordination and develops a polycentric, that is, the ability to move different parts of the body in isolation. His dance dance fast. Perform these movements in a row 2-3 times a week for 10-15 minutes, separately or as a warm-up and hitch Dance better in sneakers, ballet flats do not fit. Foot during movement should be fixed. Follow for then, to stay in a half-seat - this contributes to greater mobility of the spine and preserves the style of the dance. 1. IMPACTS Work the extensor muscles of the back and abs. Starting position - standing slightly in the squat, legs shoulder-width apart, arms bent at the elbows at chest level. On an inhale, bend, at the same time having turned shoulders and buttocks back, with an exhalation, sharply round off the back and extend the shoulder blades back, carrying out a blow with the shoulder blades and hips forward. Continue for 10 seconds (20 - 26 strokes). Do not hold your breath! 12 NOVIT MODELS NOVEMBER-DECEMBER 2018
2. “WAVE” Working the extensor muscles of the spine and the rectus abdominal muscle. Starting position - standing. Take a step forward with your right foot, while maintaining body weight on your left foot. Round off your back, bend over to your right leg and touch it with your forehead. Lift the body consistently, transferring the weight to the right leg: first head, then shoulders, chest, abdomen. Bring your hips forward, bend over, shoulders back. Return to the starting position, transfer the body weight to the left leg. Perform 7-10 “waves” first with the left and then with the right foot. Modification: you can increase the load by connecting to the movement of the hand. Pull them up and close them over your head at the beginning of the exercise, initiating the “wave” with your hands. When making a "wave", unbend the spine smoothly and consistently. NOVIT MODELS NOVEMBER-DECEMBER 2018 13
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Magazine NOVIT MODELS™ №6/2018

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