Starting position: standing up straight, put slightly bent knees shoulder-width apart. Dip your hands with dumbbells down, palms inward. Then bend your right arm at the elbow, while raising his hand with a dumbbell to shoulder. Return to starting position and repeat with your left hand. Do this exercise 10-20 times for 2 sets.
The same starting position, arms with dumbbells goes down. Bending your elbows, spread them apart, raising up to shoulder level. Return to starting position. Do this exercise 8-12 times in 2 sets.
Stand up straight or sit with your back straight. Take in each hand dumbbells and lift them parallel to the floor in front of him. Repeat 8-12 times in 2 sets, then do a similar exercise a similar number of times, throwing hands with dumbbells in hand.
Standing straight, perform a circular motion with your hands and dumbbells with a small amplitude. Perform 2 sets of 10-20 times.
Exercises with dumbbells for back muscles
Getting up straight with your feet shoulder-width apart. Take a dumbbell in your left hand, tilt and lean body forward with the other hand on the chair seat. Lower left hand down toward the floor. Pull the arm to the chest with a dumbbell, while retracting the elbow. Return arm to its original position. Perform this exercise 10 times. Then take a dumbbell in your right hand and repeat the exercise 10 times.
Starting position is the same. Take in each hand dumbbell, then your arms to the side and turn the palms forward. Bending the arms with dumbbells at the elbows, summing both dumbbells to your chest. In this case, the hands should be parallel to the floor, elbows do not fall down. Perform this exercise 8-12 times for 2 sets.
Lying on his back on the floor, bend your knees, put your feet on the floor. Raise your hand straight with a dumbbell in front of chest. By doing this exercise, you need to count to four. 1 - straightened his right hand with a dumbbell allot his head back and his left lower back and down the side of the thigh. 2 - Return your hands to the starting position by raising them before feeding. 3 - change hands allot left hand behind his head back, and right lower back and down to the thigh. 4 - return the arm to its original position, then lower them down. Repeat this exercise 5 times.
Exercise with dumbbells waist and abdominal muscles
Getting up straight with your feet shoulder-width apart. Take in each hand dumbbell, then tilt your body forward and lower the arms down toward the floor. Follow turning left and right body. Back at the same time to keep straight. Repeat each side by 20 times.
Starting position is the same. Take a dumbbell in your right hand, left hand holding the belt. Then, tighten your abdominal muscles and do the right side of the deep slopes. Taz thus should remain stationary. Do 10 repetitions, take a dumbbell in the other hand and do 10 deep slopes to the left strontium. Repeat this exercise in each direction 10 times.