Picture: Push ups
Close grip push ups:
Close-grip push-ups are a variation of the traditional push-up exercise where the hands are closer together on the ground. This variation primarily targets the triceps, as well as the chest, shoulders, and core. To perform close-grip push-ups, start in a plank position with your hands just below your shoulders and your body in a straight line. Lower your body toward the ground by bending your elbows, then push back to the starting position. Make sure your core is engaged and your body in a straight line throughout the exercise.
Close grip push-ups benefits:
Narrow-grip push-ups target the triceps more than regular push-ups, as well as the chest and shoulders. They can help increase upper body strength and muscle definition in those areas. In addition, close-grip push-ups can also improve grip strength and stability in the hands and wrists.
How to close grip push up?
To perform a close-up press, start in a plank position with your hands close together, directly under your shoulders. Lower your body towards the ground by bending your elbows and keeping them close to your body. Push back to the starting position by straightening your arms. Repeat for desired number of repetitions. Make sure your core is engaged and your body in a straight line throughout the movement.
Look at the picture as follows for clear concept.
Picture: Close grip push ups
What is a diamond pushup?
The Diamond Pushup is an advanced bodyweight exercise that targets the chest and triceps muscles. It is done by placing your hands close together and making a diamond shape with your fingers. This pose places the greatest emphasis on the triceps muscles while working the chest, shoulders and core.
What are the purposes of the diamond pushup?
The purpose of diamond push-ups is to increase the strength and size of the pectoral and triceps muscles, as well as improve overall upper body strength and stability. In addition, diamond push-ups can be used to improve core strength as the core muscles are engaged during the exercise. Finally, diamond push-ups can help improve posture as the exercise promotes proper spinal alignment.
How to do a diamond pushup?
Picture: Diamond pushup
To perform a diamond push-up, start in a plank position with your hands close together and use your fingers to form a diamond shape. Bend your elbows to lower your body toward the ground, then push back to the starting position. Keep your core engaged throughout the exercise and make sure you use a full range of motion.
What is Isometric Wiper Exercise?
The Isometric Wiper Exercise is an exercise that helps strengthen the core muscles of the body using isometric contractions. This exercise involves lying on the floor in a supine position with your legs at a 90-degree angle and using your arms to simulate a windshield wiper motion, pushing down and across your body in a sweep. This exercise is great for strengthening the abdominal muscles as well as the hip flexors and obliques.
What are the benefits of Isometric Wiper Exercise?
Benefits of this exercise include increased core strength and stability, improved posture, improved abdominal and hip flexor strength, and improved balance and coordination. It also helps prevent lower back pain and injuries.
How to perform isometric wiper exercises?
To begin, lie on your back with your legs bent at a 90-degree angle and your arms extended in front of you. Push your arms down and across your body in a sweeping motion as if you were wiping a windshield. Hold this position for 10-15 seconds, then return to the starting position and repeat. This exercise can be performed in 3-4 sets of 10 repetitions.
Picture: Shoulder Tap Push ups
What's the Spider Man push up?
The Spider-Man push-up is a variation of the traditional push-up exercise that targets the chest, triceps, shoulders and core muscles. The exercise is performed by starting in a traditional push-up position, then as you lower your body toward the ground, bring one knee closer to the elbow on the same side, then straighten your leg back to the starting position and repeat the movement with the opposite movement. leg. This exercise helps improve core stability and balance while targeting the upper body muscles.
Benefits of Spiderman push ups
Spiderman push-ups are a variation of the traditional push-up exercise that targets the core and upper body muscles. Benefits of doing spiderman push-ups include:
Increased core strength: The movement of the exercise requires the engagement of the abdominal muscles and obliques, which helps to strengthen these muscles.
Improved upper body strength: The chest, triceps and shoulders are engaged during the exercise, which helps improve overall upper body strength.
Increased muscle activation: The dynamic movement of the exercise recruits more muscle fibers than traditional push-ups, resulting in greater muscle activation and growth.
Improved sports performance: Combining core and upper body strength can help improve performance in sports and other physical activities.
Increased flexibility: The dynamic movement of the exercise helps improve flexibility in the hips, glutes and shoulders.
It is important to note that this exercise is an advanced variation of push-ups and should only be performed if you are comfortable with traditional push-ups. Be sure to start with low reps and increase as your strength improves. It is also recommended to perform the exercises with proper form to avoid injury.
How to do spiderman push ups?
To perform the Spiderman push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart.
Picture : Superman push ups variations
As you lower your body toward the ground, bring your right knee toward your right elbow while keeping your left leg straight and your core engaged. Push back to the starting position and repeat on the other side, bringing the left knee closer to the left elbow. Alternate sides when doing push-ups. It's important to keep your body in a straight line throughout the exercise and engage your core to maintain proper form.
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