Want to tone your arms, buttocks and have rock solid abs ?
No need to go to an expensive gym to lift weights!
The best technique for building your entire upper body is to do push-ups.
Rediscover and learn to love this essential exercise.
It is extremely effective for working your arms, core, abs and posture. Watch:
On the ground, on all fours. Look down and maintain a slight bend at the elbows.
Lift your knees off the floor then step your feet back until your legs are straight. The body must be perfectly straight :head, shoulders, back, buttocks, knees and ankles form an “i”.
1. As you inhale, bend your arms while keeping your body straight.
If you can, lower yourself until your chin touches the floor. Otherwise, stop before, even if you only go down a few centimeters.
2. Push up on your arms while blowing out to return to the starting position.
The most important thing in this exercise is to never arch . For this, the abdominals must be in constant tension.
If you can't avoid the arch, bring your feet slightly closer to your hands so that your buttocks are lifted.
If you can't bend your arms without collapsing to the floor, decrease the bend.
You can also practice simply staying in a front plank position, or standing still with your arms barely bent.
If the exercise is difficult for you, do it quickly so as not to tire your muscle on too slow repetitions.
With practice, prefer a slower pace to work your muscles better (maintaining a pause in the low position for more sensations), or faster to work more on endurance.
Perform between 3 and 7 sets of at least 3 repetitions. If you have energy left, don't limit yourself!
In addition to strengthening the pectorals, triceps (back of the arms) and shoulders, the push-ups allow good work of the abdominal belt, in particular the rectus abdominis.
For better solicitation of the outside of the pecs and shoulders , spread your hands further apart on the ground.
By bringing them closer, you will use the triceps more. , the middle of the pecs and the inside of the shoulders .
