Take the starting position: stand up straight with your feet shoulder width apart and slightly bend their knees. Hands with dumbbells (two kilograms each), lower down, palms have to look back. Right hand bend at the elbow and move the hand to the shoulder, turning the brush so as to become parallel to the dumbbell shoulder. Then return to the starting position and repeat the same with the opposite hand. Perform two sets of ten to twenty times.
Stand up and straighten your back, stand with your feet shoulder width apart. In the hands of dumbbells and a half to two pounds. Bend your elbows (with the palm should be facing inward) and pick them up at a right angle. Do not bend the arms at the wrists, slowly lift the dumbbells over your head, elbows are not fully straighten. Return to the starting position. Do this exercise ten times in the two approaches.
Sit on a chair or bench and gymnastic widely spread your legs. Take one arm dumbbell weighing two kilograms and lean elbow free hand on his knee. Gently lean forward slightly, push the arm with a dumbbell to the torso. Bend your arm at the elbow and bring the dumbbell to shoulder. This exercise develops and strengthens the biceps. Proceed this exercise ten times for each hand in the two approaches.
Take one dumbbell weighing about two pounds and stand up straight, feet should be placed at shoulder width. Place your free hand on the belt. Lowered his hand with a dumbbell start to lift the side to reach the horizontal level. This exercise is aimed at developing and strengthening the triceps muscle. Women should be performed ten times for each hand in the two approaches.
Take the initial position as in the previous exercise, lean slightly forward at an angle of forty-five degrees. In both hands holding dumbbells two kilograms, lower them down and start to pull both arms to the shoulders. Perform four sets of fifteen repetitions.