Magazine NOVIT MODELS™ №4/2022

7. LUNGE BACKWARD WITH A HIT-JERK.
The legs, buttocks, back and press work.
Take as wide a step as possible back with your right foot
and sink into a deep lunge; the left knee is bent at right
angles. Hold the right arm with a bent elbow in front of
you (palm looks down), and the left hand - next to the
left foot (А). Transfer the weight completely to the left
leg while lifting and pushing the right leg straight in front
of you at the level of the thigh (pull the toe on yourself).
Put your hands along the body and slightly get behind
of the body (B). Hold on 1-2 seconds, then go back into
a deep lunge and repeat. Change legs to finish the set.
7B
7Б
7А
IMPORTANT! The complex is not recommended for
people with arthrosis, (coxarthrosis, gonarthrosis)
and with rheumatoid arthritis.With scoliosis, heart
disease, increased intracranial and intraocular
pressure, eliminate twists, sharp turns, lunges and
inclinations. With varicose veins and hemorrhoids,
it is harmful to strain muscles in standing position
for a long time.
8. DIRECT HIT.
The spine, buttocks and hands work.
Take the plank posture: face down, hands (fingers widely spaced) and socks abut
against the ground, the body forms a straight line from vertex to the heels.
Do not let the hips "sag". Pull the left knee to chest (А). Straining the abdominal press
and lifting the hips, push the left leg back and up (pull the sock on toward you) (B). Hold
for 1-2 counts, go down and repeat with the other leg to finish the set.
8А
NM
8B
NOVIT MODELS JULY-AUGUST 2022 19