Lie back on the bench, hands with dumbbells pull up, bend your legs at the knees. Inspiratory arms out to the side, exhale pinch. Make at least 20 repetitions.
Starting position formerly, only slightly bend your elbows. Inspiratory rewound his hands behind his head, revealing a maximum shoulder joints. With an exhalation return to the starting position. Repeat the exercise 20 times.
Stand up straight, bend your elbows, feet shoulder width apart. On the inhale, lift your right hand up, left, take away as much as possible back. With an exhalation return to the starting position. Inspiratory change hands. The movement resembles the work of the hands while riding on skis, but instead of sticks in your hands dumbbells. Perform each exercise for 1 minute.
Straighten your arms in front of him. Inspiratory arms out to the side, exhale connect them crossed near the elbow. Again, open the chest by pulling the hand on the sides. On the exhale, cross your arms by swapping them. Do this exercise 20 times.
The following exercises are performed without dumbbells. Sit on - Turkish, connect palms in prayer. On the exhale, tighten your hands and push your palms at each other. Hold the tension for 10 seconds, then relax the muscles. Repeat 5 times. Will help enhance the effect of the use of a medium-sized ball. Place it between the palms and when pressed you will experience good repulsive force.
Get on your knees, put your right hand in front of him, left rewound his waist. Move most of the weight on his right hand, and start push-ups. Make 5 - 10 reps. Change hands in some places, and repeat. If you push this method is not convenient or too light, you can use any that allows your physical training: the emphasis on his knees and both hands on your toes and both hands on the socks and one hand on the bench and both hands on the bench and one hand etc.