Step 1
One-Arm Pushup : Lie on your left side while your knees are slightly bent. Put your left arm on your right shoulder. Then press your right palm into the floor until it’s straight and lift your upper body. Repeat 10 times, and switch sides.
Step 2
Bent-Over Row : Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders. Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.
Step 3
Push-Ups: Get on the floor with your hands under your shoulders. Keep your elbows close to your side and then lower your body. Then return to starting position. If you find it too hard, change your starting position so that your knees are bent and touch the floor. Repeat 10-15 times.
Step 4
Pull Ups: Pull ups are a very challenging exercise that target a whole range of muscles groups, including muscles in the back, chest, shoulders and abdominals, as well as the biceps and lower arms. To perform a pull up you will need an exercise bar.
Tips : Drink plenty of water each day. Water not only helps your body function more efficiently, but it can also help you eat less. The brain can confuse hunger with thirst, so it’s important to make sure you stay hydrated at all times.
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