You will need
  • Dumbbells weighing from 0.5 to 5 kg.
Stand straight with feet shoulder width apart, dumbbells in hands. On inhale raise your arms to the sides up to lock position for 2 seconds. Exhaling, lower your arms down. Repeat the exercise 15 to 20 times.
Sit with the buttocks on the heels, take one dumbbell, both hands clasp her hands behind your head so that your elbows facing up. On the inhale raise your arms to fully straighten the elbows. Exhaling, return arms to starting position.
Stand straight with feet shoulder width apart, hands with dumbbells bend your elbows and push to the sides. On the inhale bring forth the right arm to fully straighten the elbow. Exhale, return to starting position. With the next inhalation, repeat the release with the left hand. Give me 30 Boxing movements with each hand at the same gradually accelerating pace of change of hands.
The palm of your hand with the dumbbells positioned on your shoulders. Inhale both arms straighten up, exhale, return to starting position. Do 20 repetitions. Change the technique of the exercise. Inhale the right arm straight and left and keep near the shoulder. Exhale your right hand down. With the next inhalation, lift the left. Repeat the exercise 15 times with each hand.
To increase the shoulders will also help push UPS, Boxing and swimming. Use this additional load at every opportunity. Sign up in the section on martial arts. This practice will help to develop not only the shouldersas well as endurance, agility and strength.