Regards steemer's as i promised to start with training for MS !!!
Lifting the weights to strengthen the upper and lower arms
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- lifting the weight moves from the zero point of the extended arms and rises in a way to grab it with the weight as if you want to take water from the lake and lift the weight all the way to the end !!!
Squat
-pay attention to your knees when exercising to keep it flat,
the angle of the legs cc (90 °) and the spine should be as flat as possible
-your breasts should not cross your knees
-five series with a two-minute rest between them
-squat (10 - 20 repetition )
- weight (12 - repetition )
-weight:
-the total weight depends on you
Stay strong !!!