Instruction
1
Stand up straight, take a dumbbell weighing at least 1 kg, squeeze it in both hands. Bend your elbows, point them up precisely, the dumbbell behind your head. Exhaling, straighten your arms and lift them above his head, on the inhale bend again. Repeat 30 times, rest, then do another 2 sets.
2
Raise your hands above your head, expand your palms to each other. Inhale arms out to sides, exhale, return them to their original position. Do 3 sets of 20 – 30 times.
3
Stretch your arms in front of him. Inhaling, expand the chest, spreading his arms out to the sides. Exhale, sweep the arms together. Do the exercise 40 times.
4
Holding hands at level of chest, perform the following exercise. Cross your forearms, bringing one and then the other hand on top. The exercise resembles the motion of "scissors".
5
Put your hands up. Keep them in this position for 1 minute, then 10-15 degrees just slide the hands down. Hold the pose for 1 minute. Gradually shifting the hand to the floor and holding their position on weight, make 6-9 offsets. The last position of the hands should be parallel to the floor.
6
Bend your arms at the elbows, place the dumbbells at shoulder level. On the inhale straighten your arms, placing them along the body, exhale bend the elbows. Repeat the exercise 30 times, do another 2 sets and intervals for rest in 1 minute.
7
Put your hands down along the body. Exhaling, bend your right arm at the elbow and move it in front of him, placing it parallel to the floor. On the inhale lower your hand down. The next exhalation, repeat the same movement with the left arm. Combine load 15-30 times with each hand.
8
Stretch your arms in front of him. Do springing movements, bringing hands to 45 degrees up and 45 degrees down. Perform each exercise for 1 minute. Give yourself a rest for 30-40 seconds and do another 2 sets of 1 minute.