1. WARM-UP
At first we will a little knead a humeral belt and we will prepare joints for loading. We do moves by each hand forward and back till 10-15 time. One hand upwards, another - downwards. Not bending elbows, we pull hands of back 10-15 times. We change position of hands and we repeat exercise. We extend direct hands before themselves, then it is developed them in the parties of 10-15 times.
2. THE STATICS
We connect palms before a breast and with force it is pressed them to each other, straining muscles of hands. We detain in the top point of pressure for 10-20 seconds and we relax. We repeat 15-25 times.
3. OTZHIMANIJA
In this exercise loading degree depends on a corner of an inclination of a body concerning a floor. The body weight of a body also will be that cargo under which weight will earn muscles. At first we are wrung out from a wall. We depart from it on pair steps and we rest hands. Gradually from training to training, we lead up number otzhimany from 12 to 20 times, and then we increase an inclination corner, having replaced a wall a table or a sofa. Loading thus to increase. In the same rhythm we fall to position “from a floor”. Well, and it is final - the aerobatics: feet on a sofa, and hands on a floor!
4. EMBRACES
We connect improvised means in the form of elastic bandage or plaits. We attach the ends of two plaits to table legs (better heavy). We become to a table a back, we take the free ends of plaits and it is pulled against the stop before myself. Further we reduce hands so as if the big ball is embraced. We repeat exercise of 15-25 times.
5. IN THE PARTIES
It will be necessary for performance of this exercise for us:
*гантели it is powerful 1-2 kg (it is possible to replace with plastic bottles with water)
*гимнастическая a bench, or some stools abreast (it is possible and on a floor - is simple then the amplitude of movements will be less)
We lay down on a bench (floor) a back, and hands with dumbbells it is lifted upwards to perpendicularly body and it is a little bent in elbows. Then we plant hands in the parties and we come back in a starting position. We repeat 15-25 times.
6. FOR THE HEAD
We use the same means as in the previous exercise. We lay down a back on a bench (floor), we lift hands upwards to perpendicularly body and hardly it is bent in elbows. We hang hands for a head as it is possible more low, and then we come back in a starting position. We repeat 15-25 times. The trajectory of movement of hands should remind an arch. Elbows it is not straightened.
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