1. Stand with her legs slightly, in the doorway. Slowly apply pressure by hand on the jamb, while the shoulders are horizontal, palms turned to the side. Hold for 10 seconds. Relax your chest muscles and arms. Repeat 8-10 times.
2. Lie on your stomach, legs straight. Bend the elbows and place the palms on the floor so that they were located a little ahead and to the sides from the shoulders. Straighten your arms (not completely), lifting the body up, leaning against the palm and the tips of the toes. Bend the elbows and lower the body. When your elbows will be on the same level with the shoulders, start again try to push up. Perform 10 times.
3. Lie on your back, knees bent, feet flat on floor, hands are separated widely in part, in the hands of dumbbells. Slowly bring the hands in front of chest at the top. Also slowly return to starting position. Repeat 8-10 times.
4. Stand on the left knee and pull your right leg to the side, tightly pressed his foot to the floor. Lean on your left hand and the right pull up. Stretch to the left, looking at the ceiling. Transfer the body weight on the left support arm. The left leg pull along the right. Hold this position for 5 to 15 seconds. Then return to the starting position. Run 5 times on each hand.
5. Take "Turkish", arms bend, keeping your elbows to the body, the fingers are put on the shoulders, shoulder blades together. Now raise your shoulders up, then take them far back, down and forward. So do 4 times in one direction and 4 times in reverse. Repeat 3-5 times.
6. Put a towel on the buttocks. Pull it slowly forward, with increasing force. Muscles of the trunk and buttocks resist the pressure. Hold the pose for 7-10 seconds. Repeat 8-10 times.
7. Lie on your back, knees bent, feet on the floor. Straight arms with dumbbells up in front of chest. Slowly lower your hands behind your head. Also slowly return to starting position. Repeat 8-10 times.
8. Lie down on the floor, arms spread to the sides. Straining the muscles of the arms, try to lift your chest (on the inhale). Then return to starting position, relax your hands and exhale. Perform the exercise 10 times.
9. Stand up straight, hands fold in front of him, thumbs up, elbows at chest level. "One, two" strongly squeeze the lower part of the palms, "three" rotate your fingers to yourself, "four" straighten your hands, "five" arms down, "six" put your palms together in front of him. Repeat the exercise 10 times.
10. Place your feet at shoulder width. Left hand on hip. Right-hand describe in the air a large circle. Chest muscles should be tensed. Describe three circles forward, three back and change hands. Repeat this exercise 8 to 10 times with each hand. Then follow it with two hands, imitating the motion of a swimmer.
11. Stand up straight, feet shoulder width apart, hands capita behind her head. Now gently push the hands on the head, gradually increasing the force. Hold this position for 7-10 seconds. Relax the muscles of the neck, chest and hands. Repeat 8-10 times.
12. Lie on your back, knees bent, straight arms with dumbbells up in front of chest. Slowly lower your hands behind your head and also slowly return to starting position. Perform the exercise 8-10 times.
13. Stand up straight, straighten your back and straighten your shoulders. Grab a wide rubber band and pull it in front of him at shoulder level. Begin to raise your arms, stretching the rubber band. Try to allocate hands as far as possible back. Stop at a point 10 seconds and then slowly return to starting position. Hands should be on one line. Repeat 10 times.
14. Stand up straight, legs together, bent at the elbow and hands at shoulder level, palms folded together, with the fingers in different directions. Will capite fingers "in the castle". Clenched fingers, strongly pull the arms out to the sides. Hold 5 seconds, then lower your arms down, relax. Do 8-10 times.
15. Stand straight, feet together, arms bent at the elbows. Brushes, hands and elbows together in front. With the power squeeze hands. Hold 5 seconds, then relax. Repeat 10 times.
Source:
Women's Magazine
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