srf: переводы

→Start with a barbell just behind your shoulders. You should be standing up straight with your abs tensed to support your back.

→Grasp dumbbells in both hands with an overhand grip. Position the dumbbells in front of your legs with arms only very slightly bent. Raise the dumbbells forward until arms are higher than parallel. Hold this position briefly then lower in a controlled manner.

→Wrap a resistance band around the post of an exercise machine at about your chest height. Then face away from that post and grab the handles of the resistance band in each land and spread your hands out to your sides. Vary the starting resistance by stepping towards or away from the pole. Stand with your feet shoulder-width apart, your knees slightly bent and your abs tight. Pull the handles of the resistance band away from the post so that your hands eventually meet directly in front of your chest. Once they meet, hold that position for a few moments, then return to the starting position with your hands at your sides.