Stand up straight, arm bend at the elbows, hands with dumbbells on your shoulders. Exhaling, tilt your body slightly down, keeping your back straight, bend legs at the knees. On the inhale straighten your arms and pull them back, keep the elbows pressed to the sides. With an exhalation again bend your arms at the elbows. Do 3 sets of 20.
Feet shoulder width apart, body straight, hands down. On the inhale stretch your arms in front of chest, and within 2 – 5 minutes hold them in this position. Then arms out to side, palms down, hold the pose for 1 – 2 minutes. Then twist the hands in opposite direction, that is, palms up, and then lock the position for 1 – 2 minutes. Lift straight arms overhead, and hold them for 3 minutes. After arms down along the body, put a dumbbell. Fold your arms across your chest, palms put on the shoulders, and pull muscles.
Hands with dumbbells lower along the body. On the inhale through the sides, put ' em up, exhale, lower back down. Do 3 sets of 20 swings.
Extend hands in the parties. Do springing movements up and down, the angle magnitude of approximately 90 degrees. Perform each exercise for a minute. Then lower your arms down and relax. Make 2 approach.
Stretch your arms in front of him, point the palm down. Then start the rotation of the hands along its axis, that is, you until it stops twist the hand when you palm down, then the other side doing the rotation. Arms out to the sides and repeat the rotation in the hands. Each exercise do 1 – 3 minutes.
Perfectly strengthens the muscles of the hand push-UPS. You can choose suitable exactly for you: straight into the wall standing (very weak muscles); on the lap in a horizontal position; on toes feet, feet on bench, hands on floor, press on the one hand; on the fingers. Selecting the desired option push-UPS, try to do more than 20 approaches at a time.