Exercises with light dumbbells, a barbell and collapsible.
To perform these exercises can be started only after the development of previous systems with lighter weights. Exercise is repeated 10-12 times.
What weight weights are optimal? Here are the defining age, weight, strength, health. Start with the lightest weights: dumbbells - 2-3 kg, Rod - 20 - 30 kg. This may seem a little weight after the first repetition, but for the next requires some effort. At this stage the training weight for each exercise should be such that the last 1-2 repetitions were given only with difficulty. If these repetitions do not seem difficult to you, add 0.5 kg to the weight of the dumbbells and the weight of 1 kg bars, do so from time to time with increasing force, but in no case do not force the load, not overstrain. Remember that this complex is highly specific; it is intended only for healthy women 40 years and is subject to regular medical control. At the first sign of fatigue or even lower the burden to stop the occupation until the cause is not eliminated ailments.
1. Lying back on the bench, dumbbells in hands raised in front of chest: lower direct hands behind his head, return to starting position.
2. Lower direct hand in hand to the chest, return to starting position. Perform slowly, with full amplitude.
3. Lying back on the bench, the bar raised in front of your chest arms: bend and straighten your hands - that is, wring out lying. A simple but very effective exercise for the muscles of the arms and chest.
Another option - to perform it on an inclined board - elbows were divorced in hand, the motion carried with a full range of motion.
4. Barbell on your shoulders: sit down, return to starting position and repeat.
5. Bar on the chest thrusts alternately right and left foot. Leg in the lunge maximum bend the rear leg on the toe, elbows raised above his head and torso straight.
6. Lying back on the bench: Lift straight legs up to a right angle with the trunk, lower the heels below the level of the bench. Repeat the exercise until exhaustion. To increase the load attach to the feet of weights (weighted shoes).