The site RosAtletika.RU will be useful for beginner athletes, here you will find methodological advice on education and training, a description of the technique of athletics, practical material on education and training.
Athletics
2. Push the weight with each hand from the shoulder up and return to the starting position. Repeat 4-5 times.
3. Standing with legs apart, pull the weight up with both hands, making a preliminary swing between the legs. Repeat 4-5 times (as shown in the picture).
Women do similar exercises with stuffed bags (5-8 kg).
Resistance exercises.
1. In a forward lunge, rest your palms on your partner's palms. Alternately unbend and bend your arms, offering resistance. Repeat 10-12 times with each hand.
2. In a backward lunge, holding hands with each other, bend your arms alternately, resist (pulling your hands on yourself). Repeat 10-12 times.
3. Sitting longitudinally on a gymnastic bench (goat, horse), hands up, lower to the prone position and rise to the starting position. The partner holds the legs from the exerciser. Do it to failure.
4. Pull each other, holding hands tightly.
5. In a forward lunge, rest your hands on each other's shoulders. By pressing forward, move the partner from their place.
