Begin with a push –up position, on your toes, line up the body with the head, with the hand under the shoulders. Bend the elbows, closer to the floor and bend them again backwards at 90 degrees.
All the time keep your body straight, and you should extend the arms completely when pressed back.
While stretching the legs in front, glide the butt off the seat. Keep your arms straight while holding the seat at a shoulder width.
Lower your body and bend your elbows at a 90 degree angle, but at the same time keep the back close to the seat. When you touch the floor, straighten your arms and go back to the initial position.
You should hold your shoulders down all the time.
Face the pals down, hold a barbell while you bend your knees slightly. Lean your body forward that way you bend at the waist, but keep the back straight.
Keep your head up, while your back is parallel to the floor. Your arms should be in a vertical position to the body and the floor, while the barbell hangs in front of you.
Hold your body static, raise the barbell and breathe out, but hold the weight with your forearms only. Press the back muscles at the top contracted position for several seconds.
Then breathe in, and slowly let the barbell return to the first position.
Stand straight with the shoulders and feet width apart, and get a dumbbell in a hand. Raise the dumbbell above your head, extend both hands with the palms face up.
Lower the resistance behind the head and slowly touch the biceps with your forearms. Keep the upper arms close to the head, but the elbows vertical to the floor.
During the exercise, keep the upper arms static, move only the forearms. Then breathe in, raise the dumbbell and return it again to the first position. Breathe out.
Take a dumbbell in both hands. Keep the back straight, while the palms are facing your body. Bend the torso forward while you bend your knees a bit.
Keep the torso parallel to the floor and the head up. Point the forearms tothe floor at an angle of 90 degrees with the upper arm.
Then, while keeping the upper arms still, with your triceps lift the weights until your arms are completely extended.
Pause for a few second, breathe in, and slowly put the dumbbells down and return to the first position.