3 sets - 12 reps
45 seconds break between sets
Stand straight with legs shoulder-width apart. Hold your hands in the front. You should also be holding two dumbbells. Lift your hands up until they touch the chest, meanwhile elbows should reach close to your head.
3 sets - 12 reps
45 seconds break between sets
In the starting position, continue holding the dumbbells and move your hand as if you were boxing, moving them forward diagonally. Lift your hands up one after the other. That’s a rep.
3 sets - 12 reps
45 seconds break between sets
It’s the same starting position, this exercise still includes the dumbbells. Lift your hands forward, hold for a couple of seconds (palms facing each other, or as it is known the hammer position). Move them sideways and bring them down to the starting position, close to your body. That’s a rep.
3 sets - 12 reps
45 seconds break between sets
With the legs open less than shoulder width apart, bend your body forward. Raise the arms outstretched, first forward to the height of the head, then sideways. This is called a rep
3 sets - 12 reps
45 seconds break between sets
Lie down on your back, continue holding the dumbbells. We have our hands extended above the chest, then, slowly lowering them back, bringing them close to the ground. Raise them up again. Careful! It is very important that the movement is sone using the forearm . The movement of the upper arm should be limited.
3 sete – 24 reps (12 me njërin krah, 12 me tjetrin).
45 seconds break between sets
Lean on the chair using one hand. Bend the body, moving one foot in the front and the other behind. Hold a dumbbell with the free hand. Your arm should be as close to the body as possible. Bend the elbow forward without changing the arm’s position.