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For a good pump, according to Men's Health fitness director Ebenezer Samuel is not always a full gym full of equipment. If you need full chest and arm training, drop the heavy weights, hit the deck, and push up.
This malicious pushup circuit will blow up your upper body – and all your work will not be done just a body part. By alternating the position of the hand, you improve your pectorals, shoulders, triceps, anterior and core serratus, providing an effective way to attack multiple muscle groups.
Due to the simplicity of the routine, this is an option for almost everyone. "Advanced Lifter, this is your finisher [for a chest/upper body session]," says Samuel. "Beginner, that can be a complete workout."
You can also run the circuit anywhere, as you only need your body weight. If you have a few minutes and enough room to stretch, you have no excuse to skip your breastpump.
Make sure your pushup shape is perfect. That is, you squeeze your core and buttocks muscles together to keep your spine straight and look up a little.
- Perform 1 pushup with your hands in standard position (shoulder width apart).
- Jump your hands into a triceps pushup position (hands 2 to 3 inches apart) Perform 1 tricep pushup.
- Jump back to the standard and do 2 reps, the jump to the tricep position for 2 reps.
- Jump to 3 reps by default, then triceps for 3 reps You are toast.
- Ride the ladder, add repetitions for each pushup style until it fails.
"Do 5 reps and 5 reps (the video above is my last sentence and I was not even close to that it's hard), Samuel admits, and you did 30 reps, 3 sets and you will shaken. "
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If you train to failure, make sure you keep the shape tight at each repetition stage. If you find that your bar goes down and your core gives in, call it a day. "Keep the pushups clean and controlled, but do not let your chest fall all the way to the deck," says Samuel Handpositionen, "If you can not jump with your hands, you can still do that," says Samuel. "Just move your hands to any position with control." Do not think too close with the handle when closing, "advises Samuel. Think by hand in the normal lying position and something under your breast. It will protect your shoulders from unnecessary internal rotation that does not really help with the triceps training effect we want. "