Guide
1
Pick up a dumbbell weight of 1 kg.Stand up straight, lift your arms above your head.On the inhale them through lower down.Repeat the exercise 20 - 25 times.
2
arms to the side, keeping them parallel to the floor.Swaying his arms up - down for 1 minute.Stretch your arms in front of you at chest level, keep swinging.
3
Dip your hands along the body, press dumbbells to the hips.With an exhalation bend your right arm at the elbow and tighten the dumbbell to shoulder.On the inhale bend the arm.On the next exhale, bend your left arm.Do 20 repetitions on each hand.
4
Bend your elbows and push them to the side.On the inhale straighten his right arm forward, with an exhalation again bend it at the elbow.With the next exhalation, pu
ll your left hand.Repeat 20 times on each hand.
5
Place the palm of your hand with the dumbbells at shoulder height.On the inhale straighten up his right hand, with an exhalation, bend it at the elbow.With the next breath, raise your left hand.Make 20 lifts with each hand.
6
Lie on the floor, bend your arms at the elbows and place the palms at the shoulders.On the inhale rise above the floor, resting in his palms only socks and feet.Hold for 1 minute.Then, bend your elbows and tighten the chest to the floor, holding the body in a straight line.Make as many push-ups as your physical condition allows.
7
Sit on the floor, straighten your legs, put his hands around her hips.From inhale tear buttocks off the floor, straighten your body in a straight line.Stay in this position for 1 minute.Then, bend your elbows and do some push-ups back on.
8
Sit on the left hip, lean on the floor with his left hand, the right place on the belt.On the inhale lift your hips off the floor and hold the strap in position for 1 minute.Then adjust the position and repeat the load on the other hand.
9
add to their training additional power load in the form of swimming and boxing.So you're much faster squeegee excess fat from the shoulders and build a beautiful relief of muscle.