Increase
After a pleasant three-second relaxation exercise start again.
Follow his first five times.
Increase the number of repetitions every day until you can easily carry it fifteen times in a row.
Intensive phase When you master the above motion, do the exercise at a rapid pace: the voltage should not last more than two seconds, relaxing - one second.
Triple the number of repetitions necessary.
The third phase After ten weeks, already reaching the desired results, do the exercise three times a week with a voltage of five seconds, relaxing - three seconds.
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