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.
Sërish me pesha në duar, në pozicionin drejt, me këmbët pak të hapura nga njëra tjetra ngremë njëkohësisht duart, njërën para dhe tjetrën anash. Duart duhet t’i ngremë deri tek gjoksi, jo më sipër.
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.