Select the suitable rhythm of repetitions and weight dumbbells. Do not try to immediately train with more weight, so you will only get hurt. In addition, many bending over his head in this case could lead to an outflow of blood and loss of consciousness. For the same reason the exercises with the rise of the hands should not be done for those who have problems with blood pressure and heart function. Ideal for the beginner - to 1-1, 5 kg in each hand, 8-10 repetitions in two sets.
Stand with your feet shoulder-width apart place, and a little bend at the knees. So you remove the excessive load on the spine. Keep your back straight, hands with dumbbells are brought together, and lift up slightly rewound his head. Do not lower your head to avoid damage to the cervical vertebrae. Gently bend and unbend his elbows at your own pace. Do not throw your hands with dumbbells on your back and straighten them sharply up, feel the tension triceps.
Do the same thing with one hand, holding her arm in front. As soon as you feel the urge to put a supportive hand on his head, stop. These two exercises can be done from a sitting position. In this case, make sure your posture, because all support falls to the waist.
The French press is performed while lying on your back. Loins should be tightly pressed to the floor. If this is not the case, the movement will take place at the expense of the back muscles with excessive load on the spine. For more control, lift legs bent at the knees, or place them on the bench.
Stretch your arms with dumbbells diagonally behind his head, forming an angle of 45 °. During the exercise, the elbows remain fixed, are only part of the hand from the wrist to the elbow, forming a swinging like a pendulum. However, do not let rocking due to the weight, lift and lower the dumbbells, straining muscles.
For the next exercise, you will need a chair. Lean on the seat with one hand, holding the body parallel to the floor. Other hand dumbbell pull back on the same plane with the body, holding the elbow close to the body. As in the French bench press works only part of the arm from the elbow to the wrist. Raise and lower it, focusing on the rise. Repeat the same with the other hand.
Starting position - standing, legs slightly bent at shoulder width. Body leaning forward at an angle of 45 °, elbow to push the sides. Unbend and bend your arms as in the previous exercise, each time with the power of making a recovery, but not swing or throw the dumbbell as if you wanted to.
Each exercise requires some safety precautions that must be observed. Take the time to the correct formulation of the feet and hands, back support, and you do not have to deal with health problems. And remember to lift heavy weights off the floor is only possible with a straight back, and in any case not a jerk.