Straighten your back, open your legs shoulder-width apart. Hold dumbbells in your hands and drop them down straight to the hips. Raise your hands up slowly - both at the same time. Fix the position for a second and return them safely down to the shoulders. The elbows should be at the same "look" to the sides. We need to do the exercise 10 times and repeat 2 more complex with short breaks to rest.
Stand up and straighten, straighten arms to the side, abdomen retract. Hands with dumbbells in hand, lift and bend, bringing the hand with a worsening of the shoulders. Repeat 8 times the job, get some rest, and make another approach.
Keep your back still, stand up and take one shell in one hand. A second lock on the belt. First hand lift to the side to shoulder height, then lower down, but do not drop. 8 Follow the ups and start exercise with the other arm. Repeat complex twice.
Raise your hands with dumbbells in her hands clamped over his head, hold the dumbbells together, bend your hands behind your head, fixing the slope at the elbows. Go back to the previous position. Perform 3 sets of 20 flexion and extension.
Exercises for the biceps study:
Sit on a chair and place your feet on the floor, spread wide their. One arm bent at the elbow, lean on the same knee, and the second bend of the elbow with clamped in the palm of weighting. Each study your hand 10 times, repeat the entire complex twice.
Slightly tilt the body forward, keeping your back still. Hands with dumbbells hang freely in front - raise them to his chest and back out. Make 16 lifting and lowering, then rest a few minutes and try again - only 4 approach.
Dip your hands down, brush with a weighted expand to the body. Raise your hands to your shoulders with shells in turn, twisting brushes his hands to himself. Do 10 exercises and repeat 2 more times.
Exercises for the study of the shoulders:
Standing with dumbbells in hand, raise and lower the shoulders. Perform 20 times and repeat 3 times more complex.
Bend both elbows and stand up straight. One hand, lift up the bottom of the second hold, then simultaneously change position. 16 Make changes and 5 approaches.
Sit on a chair, rest with one hand in the seat, the second goes down with dumbbells and lift directly overhead. Secure work shoulder. Repeat 20 times. Change hands.