Things You'll Need:
- Light weights
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Step 1
Pick out two dumbbells or some other form of weight that is comfortable. It should be enough to make those shoulders work, but not too much that it will cause stress.
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Step 2
Stand with feet should width apart. Bring the dumbbells to the level of the shoulders by bending the arms at the elbows. The lower arms and upper arm will form a right angle at the elbow and the dumbbells should align at about the bottom of the earlobe.
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Step 3
Begin by squatting down bending at the waist and pushing the buttocks backward away from the body. All the movement is done at knees, quadriceps and hips. The back should remain straight and is not involved with the stress of the movement.
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Step 4
Begin coming up when down in the squat, but push dumbbells upward, by straightening out the arms. The dumbbells should be raised above the head with the body standing at the starting position when the squat down and up is completed.
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Step 5
Bring the dumbbells back down, bending the elbows. At this point the position of the body should be as it was in Step 2. Now begin the process over again, using a two count down and two count up, eventually switching to one down, one up, one down, one up count.
