Magazine NOVIT MODELS™ №5/2020

2А
2B
2. 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 pointing
down. 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 lift
the weight above your head (B). Exhale and return to the starting position. Do 5
repetitions, 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 - stabilizers
work. Stand up straight, legs
together. Hold the weight with both
hands in front of youselvs at the
level of the thighs, the palms are
deployed to the body. Inhale, then
exhale and descend into a squat,
the weight must be at the level of
the knees (A). Breathe in and lift
the weight to the chin, while the
elbows are spread apart (B).
Exhale and take the starting
position. Sit squatting throughout
the exercise. Repeat. Perform 10
repetitions.
3А
3B
If it's difficult for you: Take a towel or a small pillow, clamp it between the legs and do an
exercise with a small amplitude.
NOVIT MODELS SEPTEMBER-OCTOBER 2020 13