You will need
  • - gym membership
First, study your inner shoulder muscle. Grab two dumbbells of medium weight and do a circular centrifugal movement at a moderate pace, controlling every second weight, and avoiding sudden movements.
Grab a barbell, place it behind your head. Lift the barbell straight up over head to full straightening of hands, you can snatch, then slowly lower down. Perform five repetitions of ten approaches.
Put the barbell on your chest, in a standing position, raise it in front of him, controlling its movement. Perform four sets of eight repetitions.
Pick up a dumbbell. Stand up straight, eyes looking up. Raise each side of the dumbbells at the same time, slightly bending the arm at the elbow. Do this exercise maximum slowly, controlling every second. Follow these five approaches on ten repetitions.
Slightly lean forward and slightly bend your knees. Raise the dumbbells upwards and backwards flight motion, slightly bringing his hands behind his back, slightly bending your elbows. Perform four sets of eight repetitions.
Pick up a barbell. Slowly raise it in an arc from hip to eye level, then slowly lower it down. Perform three sets of eight repetitions.