Next, lift your elbows at right angles. Without bending your arms at the wrists, lift them over your head, elbows but not fully straighten. Slowly return to its original position. Make 2 campaign in 8 times.
Lie down on the bench with his back, legs bent at the knees and stand on the floor. Hands straighten up over the breast. Then bend your elbows and apart. Make sure that the lower back pressed to the bench. Do this exercise 16 times, making a break in the middle. Climb up and go to the next exercise.
Stand up straight and take a dumbbell in your left hand. Bend your knees and lean forward to spin parallel to the floor. Right hand lean on his knees. Left hand along the lower body and slightly bend at the elbow. Take your right hand to the side and slightly back at shoulder level. Return to starting position. Repeat 10 times, then take a dumbbell in your right hand and repeat the same thing.
When you exercise the muscles of the hands do not sweat it. All movements take place smoothly to give the maximum load.
To train the abdominal muscles dumbbells are not required. Lie on your back, put his hands behind his head and his legs bend at the knees. On the inhale to lift the shoulders and on the exhale omitted. Keep your chin up clearly viewed.
Raise your arms and legs up. On the inhale, lift your pelvis and oven at the same time, then return to starting position. Perform 10 approaches.
Sit on the floor, bend your legs at the knees and lift. Hands folded in front of him. Try to keep your balance. On the exhale, lean slightly forward and turn left shoulders. Return to the original position. Do the same thing, but turning to the right. This exercise is well coached obliques.
More useful oblique muscles of the pelvis rises. Lie on your side, resting on the forearm and foot. On the exhale, lift the hips to create a straight line. On the exhale, slowly lower yourself. This exercise can be done lying on your back, with the will to train inner thigh and press.
Each exercise is to strengthen the abdominal muscles should be performed at least 10-15 times, you will need to strain the press. But you can not overdo the exercises until the muscle pain, otherwise you will only hurt yourself.