1. Raise your hands in front of you. This exercise engages the deltoid muscles.

In order to take the correct starting position, hold the disk in both hands so that the palms are facing you, and the fingers are on the disk (to take the analogy with the clock face) at the 3 and 9 o’clock positions. As you exhale, lift the disc slightly above your shoulders. Hold at the top for a couple of seconds. Raise the disc without jerking, do not bend your elbows. While inhaling, return the disk to its original position, to the level of the waist.

It is important that the body remains motionless, and the movement occurs only in the shoulder joints. No need to help yourself rocking the body. If this fails, then the weight of the disk is too large.

For novice athletes whose shoulder girdle is not sufficiently developed, a disc weighing ten kilograms is enough. More advanced athletes can train with a 20-kilogram weight. The recommended number of repetitions is 8-10 times in three sets.

For those for whom the load is small, you can complicate the exercise. To do this, move your hands from the middle of the disk to its upper edge – much more effort will be required to lift the disk.

Alternatively, you can perform exercises with a barbell, dumbbells or expander. Technique:
Keep your body straight and keep your back straight.
Bend your arms slightly.
Take the disc from both sides.
Brushes with palms facing each other.
Raise the disc to shoulder level (or slightly higher).
Lower the disc to waist level.
All movements should be performed due to the deltoid muscles, do not help yourself by rocking the body.