Return to the starting position, arms out to the side and lift the torso again, never taking his feet off the floor. Lock position. Now try to perform sequential or simultaneous movements with his hands back and forth, still without lowering the torso.
Slightly change the starting position: lying on his stomach, place hands behind his head and his legs straighten as much as possible, making sure that your heels touch each other. Lift the legs without bending their knees. Perform 20-30 repetitions.
To perform the following exercises, you will need dumbbells. Lie on your back along the low bench, resting his feet on the floor on either side of her. Take a dumbbell and squeeze them up. Hands should be slightly bent at the elbows so as not to block the joints. Then lower shells behind his head, so that the hands are aligned with the torso. Not pausing at the bottom, start the reverse movement. Repeat 10-15 times.
Lay down across the sports bench so that the torso formed parallel with the floor. Dip your hands with shells down, palms should be turned inward and look at each other. Hitting in this position, start moving up while throwing elbows to the sides and turning the palm of his own. Perform each exercise without pauses, uniform confident movements.
Clutching a dumbbell, sit down on the edge of a chair, bench or stool. Lean forward so that the torso is almost touching the thighs. Bend your arm at the elbow, forming an angle of about 60 degrees, and spread them apart. In this position, you should feel the blades converge, stretch your back muscles. Make second pause, then return to starting position. Perform 10-15 repetitions.