Lift the weight in a bow
National status left knee on the bench or similar body with the fulcrum on the edge of the left hand punch. Must be the right foot in an upright position and then carry weight with your right hand. Pull the weight up until an even level with the elbow or the back until it reaches the weight to the involvement of the chest. After that an individual national arm to the starting position without lowering the shoulder, repeat the exercise several times and then Layered exercise with the other side.
Bend the arms using with the lifting of the heel
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Stand NATIONAL then carry weights in each hand separately. Bend the elbow and lift weights toward the shoulder and at the same time raise your heels off the ground. While reducing the ankles lower the weights too.
Lifting the buttocks from supine position
Lie on the exercise mat to be the distance between the feet shoulder width. NATIONAL then cut buttocks again without touching the surface of the mat training.
Exercise grinding abdomen
Lie on the floor and bend your knees nationalist and put your hands behind the head or above the chest. Lift the scapula walking distance from the ground. Valuation does not bend the neck and shoulder while lifting on the strength of the body without lifting your hands in the shoulder.