|
Exercise 1 |
|
Starting Position :
Sitting, with forearms and hands resting on a table.
Method :
Raise the hands without moving forearms. |
 |
|
|
|
|
Exercise 2 |
|
Starting Position :
Sitting with forearms and hands resting on a table.
Method :
Move the hands along the table from side to side from the wrist,
without moving the forearms
Carry out the same exercise, raising hands from the table, wrist
upwards, making a semi-circular movement. |
 |
|
|
|
|
Exercise 3 |
|
Starting Position :
Sitting at the table with the hand over the edge.
Method :
Bend the extend the hand from the wrist. Continue the same exercise by
holding a maximum weight of 2 kgs. in each hand. |
 |
|
|
|
|
Exercise 4 |
|
Starting Position :
Sitting at the table with the hand going beyond the edge.
Method :
Rotate the hand in circular motion in both directions
Continue the exercise alternately by holding in each hand a weight not
exceeding 2kgs. |
 |
|
|
|
|
Exercise 5 |
|
Starting Position :
Sitting at the table with the hand over the edge.
Method :
Rotate the forearm, making the palm face upwards, and then repeat the
movement in the inverse direction, palm facing the floor
Continue the same exercise alternately with a weight in each hand,
preferably holding an empty bottle. |
 |
|
|
|
|
Exercise 6 |
|
Starting Position :
Hands and forearms resting on a table.
Method :
Spread the fingers and thumbs, separating each one. |
 |
|
|
|
|
Exercise 7 |
|
Starting Position :
Forearms and outer sides of palms resting on a table.
Method :
Bend the arms at the elbows, bringing forearms up, open and close
firsts; revert to starting position. |
 |
|
|
|
|
Exercise 8 |
|
Starting Position :
Elbows resting on a table, palms open, fingers extended.
Method :
Bring the tips of each thumb and index finger together; repeat with
each one of the fingers, extending the fingers between each
movements. |
 |
|
|
|
|
Exercise 9 |
|
Starting Position :
Sitting at the table with palms together.
Method :
Without Separating the palms, direct the fingers first towards the
floor and then towards the chest. |
 |
