Before you begin any exercise program on your back, warm up: do a warm-up for the shoulder girdle, arm, knee joints.Do 15-30 squats.Great workout - jogging, jumping rope.
Exercise №1 Take dumbbells.Starting position - spread their back, chest forward, blades reduced, elbow slightly bent, and begin to turn the handles work upstairs.Raised to a right angle.We do 10 reps on each arm.
Exercise №2 biceps.Bend the handle.The elbows pressed to his body.Position dumbbells - "the hammer."We do 10 reps on each arm.
Exercise №3 triceps.Raise both hands up with dumbbells.Elbows ahead.Bend your elbows.We do 10 reps.
repeat complex of three exercises two more times.For best results, we recommend respite between exercises to do.
Exercise №4 Strengthening the muscles of the chest.Go to the kneeling position.Hands put wide, toes pointing forward and begin to work on the three springs underneath.We do 3 sets of 5 reps.
between the approaches to relax, be sure to take short complexes stretching e
Exercise №5 Press.Starting position - lie down on the floor.Straight leg lift at an angle of 90 degrees at the ceiling.The fingers on his head.Elbows are looking forward.We try not to pull forward any head or neck.Only works the muscles of the abdomen.Working top -vydoh.We do 8 reps.
Exercise №6 side abdominal muscles.Put your feet on the floor, elbows translate sideways.And begins to work in the diagonal: the elbow toward the opposite knee.We do 10 reps.
repeat complex of two exercises two more times.For best results, we recommend respite between exercises to do.