Reduce the risk of injury and that dreaded next-day soreness by warming up your muscles beforehand. Whether you opt to do some jumping jacks or jog around the neighborhood, fit in about 10 minutes of light cardio before you get started.
Anyone can benefit from the exercises below, which target the chest, shoulders, arms, and a bit of the abs. While some want to get built, others want to look svelte. The following moves will work your chest, shoulders, arms, and some abs. They help support strong muscles, proper balance, and excellent posture so your mom will never have to bug you to sit up straight again.
FYI: Women are especially at risk for osteoporosis, a condition characterized by the weakening of bone tissue. Moderate resistance exercises like these can help build strong, healthy bones by signaling to the body to generate increased tissue. Strengthening bone health today can lower the risk of osteoporosis later.
For the exercises that call for weights, select a dumbbell size that you can comfortably lift high above your head without straining. Get a full-on fitness sesh from your living room with these strengthening exercises. Feeling the burn cancels out the guilt right? FYI: While this move is great for bulking up see above , using a lower weight for more reps is perfect for toning and tightening. We put together this list of exercises you can do with dumbbells, a resistance band, or good old-fashioned body weight.
Firstly, instead of being on your toes for your push up, you can do it on your knees. Once these start to get a little too easy, then you can graduate to the next step. Push-ups are easier if your hand position is higher than your foot position. With this in mind, get in a standard push up position, but instead of having your hands on the floor, raise them slightly — on a sofa arm or chair seat.
Everything else about the technique is the same. These are known as incline push-ups. Unsurprisingly, these are the opposite of the incline push-ups described above and are a really effective home chest workout. If you get your feet higher than your hands, then your push-ups are going to be trickier. This is because you can get your chest lower to the ground and really push those pectoralis major and deltoid muscles. As before, keep your legs and back straight, with your hands on the floor and your feet raised.
Resting them on a table, a garden bench or even your sofa is a great idea. Another really advanced home chest workout, the plyometric push up adds extra intensity to your workout and takes things up a notch. To begin with, get in the standard push up pose and lower yourself to the floor. Then comes the tricky bit.
Try and push yourself with such force that your hands actually leave the floor. If you really want to show off, try clapping your hands during each push up. This variant of the push up adds intensity and explosive power to your home chest workout. Make sure your technique is solid before advancing to these trickier progressions. This is a fantastic element to incorporate into your home chest workout.
Rather than having your hands shoulder width apart, try pushing them a little wider. Doing this will help recruit your tricep muscles as well as your deltoids and pecs.
Again, another progression from the standard push up. With the diamond push up, instead of having your hands shoulder width apart, try having them underneath your chest, with your thumb and index finger touching. To do this one, you start in a standard push up position, but instead of having both hands level, push one out in front of you and one behind you. Complete a push up and then swap hands and try again. Start in the standard push up pose and the then raise one leg up.
Keeping your glutes tight, complete your set of reps try and get to 10 before swapping legs. Alternatively, you could always swap legs between reps. Just make sure you complete an even number of reps for each leg. This is a really tricky one. Start in a traditional push up position, but this time raise one hand to be resting on a stable surface. This could be a chair, a coffee table, anything. Then complete a set of press-ups before swapping arms. Adding off-set push ups into your home chest workout routine has loads of benefits.
Collapsing is optional. Do this twice a week, allowing three days of rest between sessions. You'll need it. Oh and before you begin, exercises eight to 10 are optional you'll be pleased to hear , but feel free to add them in after the first three weeks if your workouts begin to become monotonous.
Either by accident or design you'll have done these before. To do the now, simply perform a standard press-up, but with your hands placed wider than shoulder-width apart. Start in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That's two press-ups, but only one rep. Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch.
As you lower keep your elbows tucked in to the side of your body. Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep. Do a one-arm press-up with your left hand on the box. From the starting position, lift your right hand to beside your left.
Move your left hand down to the floor, with hands shoulder-width apart. Do a press-up. That's one rep! There's a clue in the title: perform a diamond press-up , but with both hands on the box. Job done!
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