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.
While lifting weights you need to inhale during lowering - exhale.