Take dumbbells weighing 2 to 5 kg. Stand with your feet shoulder width apart, arms extended in front of him. On inhale raise your arms up, exhale, lower them to chest level. Do 3 sets of 30 times.
Keep your hands in front of him. On the inhale lift one arm up and the other down. Exhaling, return them to their original position. With the next inhale, switch places, that is, the hand that was down goes up and Vice versa. Perform 3 sets of 30 times.
Hands pull up. Exhaling, lower your arms to the sides, placing them parallel to the floor. On the inhale lift up again. Do 3 sets of 25 – 30 times.
Stretch your arms in front of him. Follow the movement of the "scissors" at chest level, that is perekrashivat forearm in the horizontal plane. Do this exercise 2 – 4 minutes.
Put your hands down along the body. Exhaling, raise them in front of the chestYu, on the inhale lower down. Do 3 sets of 30 times.
Stretch your arms in front of him. Hold for 3 to 5 minutes. Then bring the hands to the sides and keep them the same period of time. Raise your hands slightly above the head, hold the position for 2 minutes. Put your hands down and relax them for 2 minutes.
Keep your hands at chest level. Inhale arms out to sides, exhale, push together. Do this exercise 3 sets of 30 times.
Arms out to the side. Make them circles clockwise, then against. The amplitude of the rotation, try to observe first small, then gradually increase. After reaching the maximum amplitude, start to decrease the radius of the circle.
Bend your arms at the elbows, hands with dumbbells position at shoulder height. On inhale raise your arms up, then lower them to their original position. Perform 3 sets of 30 times.