you need
  • - dumbbells 2.5 - 4 kg;
  • - gymnastic mat;
  • - fitball;
  • - rubber gripper.
Take dumbbells.Stand up straight, hands with dumbbells omitted along the body, palms forward, expand.Tighten your abdominal muscles and pinch the blade.Do not dismiss the body neither backward nor forward.Slowly bend your right hand and zoom the dumbbell to shoulder.Hold for two seconds and slowly lower your hand down.Follow the rise of the left hand.Do not lift the shoulders during the movement.The number of repetitions - 10-12 per hands .
Dumbbells take in hand .Legs set shoulder-width apart, and slightly bend your knees.The body leaning forward so that he was almost parallel to the floor.Bend at 90
degrees elbows and push to the body.Expand palms inward.Holding the shoulder of the still, straighten hand and take them back at the same time have strong triceps strain.Lower hands and do the exercise again.The number of repetitions - 8-10.
Take two dumbbells.Sit on a fitball or stand up straight.Arrange the feet shoulder-width apart, feet parallel.Hands lift to shoulder level and spread apart, bend at an angle of 90 degrees elbows so that your forearms are perpendicular to the floor steel.Expand palm forward.Keeping the body straight and lift your shoulders, follow-up mode, first the right and then the left hand.To do this, straighten the arm and pull it over your head.Then lower the arm to the starting position.
Take dumbbells in your hands and lie down on the gym mat face up.Legs put on the floor, bending at the knees.Pull hands up so that they were over the shoulder joint.Then bend your elbows, pulling the forearm parallel to each other and the body, palms expand yourself.Do not arch your back.Tighten your abs.Keeping the shoulders, elbows and wrists stationary, straighten arms .During the movement of the palm expand by itself.Hold for a second and slowly bend your arms .The number of repetitions - 12-15 times.
Sit on the floor and bend your knees slightly.Throw a rubber damper on the foot and both hands, grasp the reverse grip handle.Press your elbows close to the body.Slightly tilt the body back, straighten your back and tighten your abs.Keeping the shoulders fixed, gently pull the handle to the shoulder.Again, straighten your arms .The number of repetitions - 8-10 times.