Stand straight with feet shoulder width apart, hands with dumbbells lower along the body. With an inhalation, raise your arms to chest level. With the next inhale arms out to sides, exhale again put your hands together. Do 20 repetitions of exercises.
Stand straight with feet shoulder width apart, hands with dumbbells lower along the body. On the exhale, place your hands at chest level, bending at the elbows. On the inhale stretch your right arm, exhaling, bring her to the breast, on the next inhale straighten your left arm. Repeat the Boxing movement for 2 – 3 minutes.
Lie on your stomach, place the hands under the shoulders. Inspiratory rise above the floor, keep the whole body straight. This body position is called "plank". Fix the position for 3 to 5 minutes. Exhale, lie down on the floor relax, after 1 – 2 minutes repeat 2 more times.
Lie on your stomach, palms put under the shoulders. With an inhalation, lift the whole body in a pose "bar". With the next inhalation, do push-UPS. On the exhale, return to position "plank". Do 10 to 30 repetitions. If push-UPS in the posture of "bar" is too complicated for your physical level, put her knees on the floor and do the exercise from this position. When push-UPS in the posture, "bar" becomes too easy, place feet on a bench or sofa, the body increases the load.
Perfectly pumped chest muscles pull on the bar, Boxing. If you post home-like projectiles, and will use them several times a week, will achieve results even faster.