3 sete – 12 resp
45 seconds break between sets
Sitting in a chair with arms positioned sideways, holding two dumbbells. Lift your arms in a circle shape up to the top of the head, bringing them closer to each other. Lower them again to the starting position.
3 sete – 12 resp
45 seconds break between sets
Continue sitting in the same position as in the previous exercise. Hold your arms outstretched, downwards and close to the body. Bring them upwards at the same time until it reaches chest height. Lower them back down to the starting position.
3 sete – 24 reps (12 me njërin, 12 me tjetrin)
45 seconds break between sets
Stand with one arm leaning on the chair, while holding a weight in the other hand. Raise the arm to chest height and lower it again. Once we finish the exercise on this arm, we continue with the other one.
3 sets - 12 reps
45 seconds break between sets
With legs straight, slightly apart from each other, bend your body forward. Have the arms positioned below the chest Open both at the same time sideways, raising the elbows as above as possible.
3 sete – 18 reps (6 + 6 + 6)
45 seconds break between sets
With our legs straight, slightly apart from each other, we hold two weights in our hands. We raise both hands at the same time, making a half raise, down to the chest. We do this 6 times. Then immediately do 6 more starting from the middle of the chest, up to the shoulder. Once we finish these six, we make the last 6, this time making the complete move. From the bottom to the shoulders. Watch the video carefully to understand it correctly.
3 sete – 12 resp
45 seconds break between sets
While lying on your back, hold your arms outstretched upwards. Move them sideways and then bring them down in the initial position.