Stand up straight, holding dumbbells so that the palms "looked" back. Now begin to slowly raise the shoulders, at the same time throwing hand in hand. Repeat 7-8 times, then change to lighter weights and do 6-8 more such exercises.
Back muscles develop during pulling on the bar. Grasp the bar with his hands. The distance between your hands and shoulders should be about 12 cm. Begin to pull the body up until your chin is above the bar. Now scroll down and again tighten, not allowed to fully straighten the arms. To start with you can use a stool - so it will be easier to catch up, and after a week of workouts you can do it yourself.
Perfect Exercise Hand considered pushups. Take a horizontal position and lean your hands on the floor, placing them at chest level. Start slowly lower your body, keeping your back and hips at the same level.
Lie on your stomach and lean hands on the floor. Start slowly lift the body, making sure that the voltage is distributed to both the clavicle. Hold this position for 5 seconds, then slowly sank to the floor. Repeat the exercise 10 times.
Remember that before you start training, you must first good warm up your muscles. To do this, you can use any exercises that involve muscles of the arms and back. Training should be started no earlier than one hour after the meal. Exercise can use dumbbells of different weights, moving from light to heavy and light finishing. And remember that training should be regular.