Exercsises

1. From a standing position, raise exercise bar over the head
while keeping the elbows straight while breathing in and after
that come back while breathing out

 2. From a standing position:

• Breathe in while getting the exercise exercise bar behind the
shoulder blades (elbows are straight)
• While exhaling return to the starting position

3. From a standing position, keep the exercise exercise bar by

the both ends in the front :
• While keeping both ends of the exrcise exercise bar straight, we
raise our hands while alternating till they get parallel with the
exercise bar
 Exercsises

4. From a standing position, keep the exercise bar by both ends
at your back:
• While keeping our elbows straight we raise our hands
altenrative alternative sideways till they get to be parallel with
the exercise bar.
• Inhale when lifting the exercise bar and exhale when returning
to starting position

5. From a standing position with hands on the end of the

exercise bar and the other end on the ground:
• Keep your back and elbows straight, your head up, your chest
pressed the ground and breathe in powerfully
• We return to the starting position while exhaling
 Exercises

 6. While standing with legs apart and a exercise bar in the

hands:
• We will bend back and raise our hands - elbows are straight and
knees slightly bent.
• Return to starting position while exhaling
7. From the stand position with a exercise bar in the hands:
• Step 1: Lunge with the right foot while breathing in. At the
same time we raise our hands above our head with our elbows
straight
• Step 2: Long exhaling and return to starting position.
• Step 3: Lunge with the left foot while breathing in. At the same
time we raise our hands above our head with our elbows
straight
• Step 4: Long exhaling and return to starting position.