Shoulder press x 10 reps// Жим стоя х 10 раз
Lateral raises x 10 reps// Pазведение рук в стороны х 10 раз
Side plank arm switch x 10 reps// Боковая планка со сменой рук х 10 раз
Upright row x 10 reps// Bертикальная тяга (упражнение: поднятие рук снизу к плечам) х 10 шагов
Front raises x 10 reps// Фронтальные подъемы гантелей х 10 раз
This is one set. You can repeat it once, twice, three or four times depending on how much time you have on the day// Это один подход. Вы можете сделать два, три или четыре в зависимости от того, сколько времени хотите потратить на тренировку.
My dumbbells are 3kg each// Мои гантели — по 3 кг.
You should always consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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