The beautiful, harmoniously developed body can't be presented without wide, powerful to plechy. In order that to pump over them, there is the set of exercise machines. But often leaves so that all of them are busy, exactly as well as posts. In this case it is necessary to work with dumbbells. But it is not just the alternative, due to work as dumbbells the shoulders can be pumped over also successfully, as well as by means of other apparatuses.
It is required to you
- - two dumbbells
Instruction
1. For study of front deltas pick up dumbbells. Lower them and slowly lift at yourself before eyes, turning them inside till the moment until they receive horizontal position. Make five-six approaches, on eight-ten repetitions in everyone.
2. For work on back deltas put legs on width of shoulders and slightly sit down. Bend forward, the back remains to the straight line, eyes look up. Pick up dumbbells and carry out distributing up, with effort pushing dumbbells up. Execute six full approaches on seven-eight repetitions in everyone.
3. Work bokovyk deltas. Pick up dumbbells, get up directly. Parts hands in the parties, with effort pushing the weight of dumbbells. You can bend slightly hands for exercise performance simplification. Make five-six approaches on eight-ten repetitions in everyone.
4. Execute jog movements by dumbbells up. Pick up dumbbells and put them to yourself on shoulders in such a way that roundels will look forward and back. Lift them up the arch, turning while handles of dumbbells don't form one vector. Perform this exercise during seven-eight approaches on eight repetitions in everyone.