you need
  • - dumbbells;
  • - bar with EZ-stamped;
  • - block simulator;
  • - rope handle;
  • - Scott bench.
Guide
1
Stand up straight.Legs slightly bent at the knees, hands in dumbbells.Bend your elbows, the angle between the arm and the forearm should be 90 degrees.Palms facing up.This starting position.Slowly lower your right hand down.The hand does not turn, palm facing outward.Return to starting position.Repeat for the left hand.Do 8-12 repetitions for each arm.
2
Stand with your feet shoulder width apart.Lift arms straight over the head with a dumbbell.Lower hands b
ehind his head.Elbows are looking up.This starting position.Slowly straighten your left arm.Hold for two seconds and return to starting position.Perform the exercise for the right hand.Do 8-12 repetitions for each arm.
3
Stand with your feet shoulder width apart.Look in front of you.Hands with dumbbells down.Palms facing inward.Bend your left arm at the elbow to the shoulder dumbbell touched.Lock position for two seconds.Lower the arm to the angle at the elbow was straight.Hold for two seconds.Return to starting position.Run to the other hand.During the exercise, pressed elbows to the body and does not deploy the brush.The palms are constantly pointing to the body.Do 8-12 repetitions for each arm.
4
Stand in front of a block simulator.Distance to the stand - a 1-2 pitch.Take the rope handle.Press your elbows to the body, the body slightly tilted forward.This starting position.Lower your hands down.When the arms are straight stretch rope handle.Palms facing down.Slowly bend your arms.When bend your elbows to 90 degrees, pause for two seconds.Slowly return to starting position.Perform 8-12 repetitions.
5
Scott Sit on the bench.In the hands of bar with EZ-stamped.Hands reverse grip at shoulder width.Make sure that the upper edge of the reference plane is in your armpits.Straighten your arms.This starting position.
Slowly bend your arms at the elbows with a barbell.When the angle between the arm and forearm is equal to 90 degrees, the lock position for two seconds.Slowly return to starting position.Perform 8-12 repetitions.
6
Exercises are performed cycle.Perform three cycles.Pause between exercises to 30 seconds.Pause between cycles of 2-3 minutes.In the pauses between the cycles follow the stretch on the target muscle groups.This will allow you to increase the perception of muscle power load by 19%.