You will need
  • Dumbbells weighing from 0.5 to 5 kg.
Stand up straight, pick up one dumbbell, weighing at least 3 kg, place it between the palms. Raise your hands above your head. On the inhale bend your elbows and move the dumbbells behind your head, exhale again raise your hands up. Repeat the exercise 10-20 times.
Stand up straight, hands with dumbbells lower along the body. On the inhale bend your elbows, pull your hands to your chest. Exhale, return to starting position. Do 20 repetitions of exercise.
Stand straight with feet shoulder width apart, hands with dumbbells position at shoulder height. On the inhale stretch your arms overhead, exhale, return to starting position. Repeat the exercise 20 times.
Sit on the floor, legs pull in front of him, palms place about the hips. On the inhale, raise the whole body above the floor in the form of bars. Secure the pose for 1-2 minutes. Exhale take the starting position of the body. Lie on your stomach, palms put under the shoulders. Inspiratory rise above the floor, leaning on hands and toes of feet. Hold the pose for 1-2 minutes. Exhale lower to the floor and relax.
Sit on right hip, leaning on his right hand, the left hand position on the waist. On the inhale, lift the whole body above the floor, holding only on the right palm and the soles of the feet. Fix this position for 1-2 minutes. Exhaling, sit on the side. Repeat the exercise on the left hand.
Will include a daily workout of push-UPS, pull-UPS on the bar, Boxing. Go swimming in the pool in winter and in summer in natural waters. Shifting gravity, try the weight evenly between the hands. The regular force will strengthen the muscles of the arms and give them a naturally beautiful terrain.