3 sete – 30 reps
Rest between sets 45 seconds.
Keep the slingshot on the wrists. Elbows should be as close to your sides as possible. Move your hands, but careful, you should not be moving your arms to perform the exercise successfully . Do the exercise 10 times with your palms facing up, 10 times palms down and 10 other with palms facing each other. Have a rest. Repeat the exercise 2 more time.
3 sete – 24 reps (12 me secilën dorë)
Rest between sets 45 seconds.
Keep your hand extended above your head while the other one is close to your body. Bring the hand up and then lower it down again extending it as much as you can. Do not move the other hand. Keep some dumbbells in your hands. After we execute the exercise with this hand, repeat it with the other.
3 sete – 24 reps (12 me secilën dorë)
Rest between sets 45 seconds.
Keep the weights in your hands and shrug your shoulders after one another as in the video.
3 sete – 20 reps (10 me njërën dorë, 10 me tjetrën)
Rest between sets 45 seconds.
In the upright position (continue holding the dumbbells), with legs slightly open from each other, raise your hands at the same time, one positioned in front and the other sideways. You should lift them up at the chest height.
3 sets - 15 reps
Rest between sets 45 seconds.
While leaning forward, legs are slightly bent, hold your hands together and lift them sideways.
When lying on the ground, keep the face as below as possible just to make sure you will not damage the neck. Keep your arms folded, and lift them up as in the video.