Closer to the body
What to strengthen: deltoid, latissimus dorsi and muscles - spinal extensors.
HOW TO DO IT: Bend your knees and bend forward. Bending your arms and keeping the deflection, pull the dumbbell to the belt. Do this only the muscles of the back.
Do not push your elbows to his sides and set them aside.
on the increase
What to strengthen: deltoid and latissimus dorsi.
HOW TO DO IT: lunge with one leg, lean forward and upris elbow to the knee. Hold the back in a horizontal position, as you exhale pull the dumbbell to the hip joint.
In isolation
What to strengthen: muscles - extensors of the spine, the latissimus dorsi muscle.
HOW TO DO IT: straining your back, tear off the top floor of thehousing and pull the arms forward and up. Bend at the elbows, bringing the shoulder blades together. Hold the top position for two seconds, straighten the arms and exhale down to the floor.
Exercise is effective if the number of repetitions is at least 10 times.
Highest level
What to strengthen: anterior and middle deltoid muscle bundles.
HOW TO DO IT: bent at the elbows, hands Hold the dumbbells at the shoulders. On the exhale, lift them up. Make sure that your forearms remained upright. Return to the starting position, slowly dropping his hands.
Walk around without any sudden movements. Vigorously, but a smooth transition from one position to another.
Remember! When performing complex movements all you need to do is not through the efforts of the hands and working the muscles of the back. Try to feel them.
