Take the left hand dumbbell. Feet apart shoulder width apart. The arm lift up. The head rotate so that we could see a dumbbell. Make sure that your heels all the time in contact with the floor. On the inhale begin to squat as low as possible, but do not tear off heels from the floor. Hold this position for 15 seconds and straighten up. Do 10 repetitions for each side. This exercise is working well shoulder muscles, thighs, buttocks and develops stamina.
Stand up straight. Feet shoulder width apart. Take two dumbbells. Knees slightly bent. As you inhale, lift your hands to the level of the chest, spreading them slightly (about 30 degrees in relation to the body). Exhalation. Inhale and lift your shoulders. Hold this position. And the lower your arms. Repeat 10-15 times. This exercise strengthens the muscles of the arms and upper back.
Pick up a dumbbell. Take a step forward and bend your knee so that the thigh is parallel to the floor. The knee should not go for the foot. At the same time the way you do a lunge, bend your elbows. Then push down and straighten your leg and raise your hands over your head. Do 1-2 sets of 15-20 times. It involves muscles of the arms, back and buttocks.
Take a dumbbell in your right hand. Uprites left the shop, a chair or a knee, tilt the body forward. You can also stretch the left knee, and it is possible to set aside the left foot back for support. Bend your arm at the elbow so that the dumbbell was at chest level. Inhaling straighten the arm back on the exhale, return to the starting position. During this exercise, do not expand the body. Do 1-2 sets for each hand on 12 times. Well it worked out triceps.
dumbbells do not need now. We make a few push-ups. You can take the emphasis lying down or lean on the bench or on fitball. Kneel or stand on straight legs. And 2-3 sets of 10-20.
Stand up. Feet shoulder width apart. In one hand take a dumbbell and lift. Another place on the thigh. Inhale and squat at the same time bend the arm at the elbow. On the exhale, straighten the legs and an arm. Since you 1-2 sets of 15-20 times on each side.
Now take the emphasis lying down, legs straight. The hands are placed slightly wider than shoulder width, back straight. On the inhale pull the right arm forward and simultaneously lift up her left leg. On the exhale, return to starting position. Perform 2-3 sets of 8-12 times for each side.