1 exercise.
Push Ups. Place your hands on the floor, stretch your legs, put them on their toes. On the inhale, bend your elbows as long as they do not take a 90 degree angle. On the exhale, straighten arms. Do 2-3 sets of 12-15 times. Always try to improve the result of the previous training. If you push on straight legs can not be obtained, then bend your legs and place your knees on the floor. If you find it hard to be wrung from the floor, perform push-ups from the wall, from which you can gradually move to the pushups. Place your hands against a wall and your feet move away from the wall. Inspiratory attracted to the wall, and on the exhale - repulsive.
2 exercise.
Put slightly bent legs shoulder width apart, back straight, pinch the blade, set the chest forward. Take two dumbbells suitable weight. Dip your hands along the body, elbows slightly bent. The palms should look inward. Breathe. On the exhale, raise your arms to shoulder level through the sides. On the inhale, return the arms to the starting position. Again at the output, raise your arms already in front of you, palms down. Inspiratory lower your arms again. Do the exercise slowly in 2-3 sets of 8 reps about.
3 exercise.
Lay down on the back, bend your legs. Place feet parallel, rest in their floor. Dilute slightly bent arms with dumbbells to shoulder level in hand. Lift your buttocks off the floor, tighten your abs. Get a kind of "bridge". Exhaling, raise your arms up above the shoulder joint. On the inhale, return to the starting position. Do 2-3 sets of 10 repetitions.
4 exercise.
Take a position, as in exercise 2. Hold hands with dumbbells over chest, palms inward turn, bend your elbows. Spread your arms so that your shoulders and elbows are on the same line. On the exhale, return to starting position. Do 2-3 sets of 12 times.
Before classes always follow workout that will prepare the muscles to stress and help avoid injury or unnecessary pain in the muscles after a workout. During each workout, alternate exercises.