Pick a few different weights for training. A feature of this projectile is its constant weight, which is difficult to add or subtract. There are several basic types of weights: 16, 24 and 32 kg. of Course, at the initial stage, even the lightest shell in 16 kg is quite heavy for the athlete. So pick a weight that will fit exactly to your requirements. If you are able, start with 16 kg and gradually increase the weight on it, tying a small cargo.
Perform warm-up exercises. Next, take in both hands a light fretboard or dumbbells. Do 2-3 sets to warm up the biceps. In each set enough to perform 8-10 repetitions. Alternately bend your elbows, slowly letting the shell down. Warm-up is necessary first of all to prevent injury while working with weights, and for careful preparation of the muscles.
Lift the weight on a biceps, sitting. The shell at the first stage should not be as heavy. So, take in one hand a dumbbell and sit on a horizontal bench. Abut the elbow of the working arm in the thigh area. Produce slow flexion and extension of the hand during maximum straining biceps. If you feel that a weight heavy enough for you, use the method of "chitting", that is make at the end of the approach a few quick low-amplitude repetitions. Do 3-4 sets of 8 times each.
Work with both weights and in a standing position. The following exercise, you will have two hands. Take weights in both hands and begin to lift them one at a time to yourself. The scheme of the exercise is the same – 4 sets of 8-10 reps. In fact, this exercise is very similar to dumbbells or a barbell. Remember that in this case the method "chitting" it is very desirable to use because you can injure the joints. Use it only in case of muscular failure.