Exercise 7Take a dumbbell in your right hand, place the left foot before right, bending it in the knee. Lean your left hand on left hip and tilt the body in parallel with the floor. Pull dumbbell to the lower ribs so that the shoulder line to coincide with the back line. Move elbow toward the trunk and lock it in. This is the starting position.
On the exhale, not putting hand down, straighten the arm backwards in parallel with the floor, hold in this position for 1-2 seconds. On the inhale slowly return to starting position. Follow the motion slowly, focusing the attention on the work of the triceps. After completing the required number of repetitions, change hands and repeat the exercise with the other hand - it will be one approach.
Approaches: 2-3 approaches for 12 repetitions.
Problem areas: upper and middle parts of the back, the inner surface of the shoulders and triceps.
Advice! Do not make jerky movements and do not lift the dumbbell higher the shoulder level. There is a risk to damage joint.
Exercise 8
Take dumbbells and place your feet in breadth of shoulders. Tighten the press and lean forward until parallel with the floor, slightly bending your knees. Bend hands slightly in the elbows and lower them down so that the shoulder joints, elbows and wrists are on the same line, and shoulders are in parallel with the floor. On the inhale slowly return the arms to the starting position. This will be one repetition. Staying in the slope, continue the exercise, repeating the entire sequence of moves necessary number of times.
Approaches: 2 approaches for 4-6 repetitions of each movement.
Problem areas: back, triceps, shoulder muscles.
Advice! Do not forget to keep the press muscles in exertion. It relieves spine from loading. And do not bend in the waist.
Exercise 9
Take dumbbells, place your feet in breadth of shoulders, feet are parallel, slightly bend your knees. Lean to the parallel to the floor, back straight, stomach indrawn, muscles of press in exertion. Lower the arms so that the wrists are just under the shoulder joints, palms are turned to the knees.
Keeping the body fixed, on the exhale slowly pull the dumbbells to the lower ribs - elbows and shoulders are parallel to the floor line. On the inhale slowly return the arms to the starting position and repeat this exercise enough number of times.
Approaches: 2-3 approaches for 12 repetitions.
Problem areas: back surface of the shoulder, upper and middle parts of the spine.