Exercise 5Take a dumbbell in the left hand and stand with right side to support. Put your right foot in front of you in the distance one step from left foot. Bend your right knee and bend your back forward so that the body is almost parallel to the floor, and put the palm of your right hand on support. Right hand with a dumbbell is beneath under shoulder joint, palm is inward.
On the exhale, bending your elbow at the right angle, pull the shoulder up and back, closer to the body. On the inhale straighten arm slowly. Make the necessary number of repetitions from one, and then from the other side. It will be 1 approach.
Approaches: 2-3 approaches for 12 repetitions.
Problem areas: middle and upper parts of back, the rear surface of the shoulder.
Advice! To avoid injury of elbow joints do not jerk hands and do not straighten your arms in the elbows to the end.
Exercise 6
Sit on the edge of a chair; bend your legs at a right angle. Feet should be on shoulder width, in one step from the chair, and parallel to each other. Hold the edge of the chair seat with hands and tighten your press muscles.
On the inhale, bending arms at right angle, move the pelvis forward and down, so that the thighs are on the parallel with the floor line. On the exhale slowly straighten your arms back to starting position. Try to keep the main load on the back surface of the shoulder muscles, and do not help yourself with feet.
Approaches: 2-3 approaches for 8-12 repetitions.
Problem areas: triceps.