Regards steemer's as i promised to start with  training for MS !!! 

 Lifting the weights to strengthen the upper and lower arms 


![pjimage (4).jpg](https://steemitimages.com/DQmYWvryzhcZNyrkQcqRAhcDfw2HMWRpTVhv1WZmarXZxVh/pjimage%20(4).jpg)

- lifting the weight moves from the zero point of the extended arms and rises in a way to grab it with the weight as if you want to take water from the lake and lift the weight all the way to the end !!!


 Squat


![cucanj.jpg](https://steemitimages.com/DQmRfZUdefyge6UCtKrjXFqVZuTLSzPpNUqfWUrX6wqoL9S/cucanj.jpg)

-pay attention to your knees when exercising to keep it flat,
the angle of the legs cc (90 °) and the spine should be as flat as possible
-your breasts should not cross your knees

-five series with a two-minute rest between them 

-squat (10 - 20 repetition )
- weight (12 - repetition )

-weight:

   -the total weight depends on you

![giphy-216.gif](https://steemitimages.com/DQmVfxYSGqgCTqtcd47oizRu9Dyw1F3E2Q3fJkxJYC6d2Lg/giphy-216.gif)

Stay strong !!!