Режим отжимания: 100 отжиманий — программа тренировок

Отжимания от пола, программа тренировок, таблица отжиманий

Ни одна полноценная программа тренировок не обходится без отжиманий. Они бывают разных видов, но самые простые – отжимания от пола. Чем хорошо это упражнение? Оно не требует никакого оборудования, но от этого работает не менее эффективно: укрепляет грудные мышцы, трицепс, спину и пресс.

Отжимания от пола: какие мышцы работают?

Некоторые женщины задаются вопросом: полезны ли отжимания для них? Тренеры единогласно говорят, что да. Дело в том, что во время упражнений расходуется большое количество калорий, что способствует расщеплению жировой прослойки. Отжимания для девушек улучшают рельеф рук, пресса и ягодиц.

Программа отжиманий от пола

Чтобы правильно составить график тренировок, мы приводим таблицу отжиманий для девушек. Она показывает, как постепенно увеличивать нагрузку, не допуская травм и переутомления, но при этом достигая хороших результатов.

Отжимания на трицепс

Как выполнять классические отжимания от пола, мы рассказывали здесь. Но есть также упражнение, прорабатывающее трицепс. Обычно эти мышцы у девушек не сильно развиты, поэтому такие отжимания  крайне полезны. Техника отжимания на трицепс такова:

1. Примите упор лёжа, расположив руки уже, чем в классическом отжимании.
2. Опускайтесь вниз, локти должны двигаться вдоль корпуса.
3. Не касайтесь пола в нижней точке и не выпрямляйте полностью локти в верхней точке.

Нагрузка на трицепс возрастает при выполнении отжиманий на кулаках. Тренеры рекомендуют включить их в свою программу тренировок, чередуя разные виды отжиманий. Это позволит избежать однообразия и заставит мышцы приспосабливаться к новым упражнениям.

90000 82 Types of Push-Ups You Need to Know About 90001 90002 Drop and give me … 82? That’s right. We at Greatist love — nay, adore — the push-up. It’s one of the simplest and most functional exercises around, and it works almost every muscle you’ve got. 90003 90002 With a standard push-up, your triceps and chest get a great workout, but the movement also engages your shoulders, core, lats, lower back, legs, and glutes. Talk about a ton of bang for your buck. 90003 90002 Doing the same old push-ups day in and day out can feel a little vanilla, so we’re here to shake things up.Variety can supercharge a workout and throw a whole range of new muscles into the mix. 90003 90002 Ever tried a Spiderman push-up? See No. 15 below. How about an alligator (No. 13) or a jackknife push-up (No. 34)? 90003 90002 There might be no end to the different spins (and cool names) we can give this classic exercise, but we’ve done our best to bring you as many as we could find. 90003 90002 The exercises are divided into five categories — beginner, intermediate, explosive, expert, and equipment-based.Choose your flavor. 90013 90003 90002 Be sure to spend some time perfecting your form and nailing the basics before you jump into the variations that require increased strength, coordination, and balance. 90003 90002 Please note there is no International Push-Up Authority (but would not that be cool?), Official Push-Up Certification Board, or anyone in charge of naming the different push-ups. Consequently, what some might call a rotational push-up, others will call a T push-up, and so on. 90003 90002 We concede that some people might have different names for these movements than we do.That’s why we’ve linked a video for as many entries as possible. 90003 90002 There’s no shame in starting at the beginning! These exercises will help you build the foundation of strength required for the more advanced variations. 90003 90002 Plus, anyone who’s done a good old-fashioned standard push-up knows that it provides a dynamite full-body workout all by itself. 90003 90002 Remember: Do not take on an exercise unless you can manage a full range of motion. If taking a push-up to the floor is too difficult, scale it back.90003 90002 Maybe try a modified push-up resting your knees on the floor or a wall push-up (both of which are explained below). Good luck! 90003 90029 90030 1. Off the wall 90031 90032 90002 This is the first step on the path to push-up dominance. It’s basically a standing push-up done against a wall, which greatly reduces the amount of weight your muscles have to support. 90003 90029 90030 2. Off a table 90031 90032 90002 The trick to building up to a standard push-up is to start from the wall and gradually get more horizontal.Push off of a table or chair on your way down, and you’ll be there in no time. 90003 90029 90030 3. Modified push-up 90031 90032 90002 Nearly there! This is identical to a regular push-up but performed on your hands and knees, with your feet rising off the floor as your upper body lowers. 90003 90002 This takes a lot of the work away from your abs and legs, so it’s a great way to practice for the real thing. 90003 90029 90030 4. Standard 90031 90032 90002 Congratulations! This is the real McCoy, one of the most fundamental bodyweight exercises on Earth.Treat the push-up with respect, and it’ll be your friend for life. 90003 90029 90030 5. Hand tap 90031 90032 90002 Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and shoulder stability. 90003 90029 90030 6. Shoulder tap 90031 90032 90002 This is great for all the same reasons as the hand tap push-up, but it’s a slightly longer hold that’s better for improving balance. 90003 90029 90030 7.Rotational 90031 90032 90002 This involves rotating your body into a side plank at the top of the push-up, holding your upper arm straight up in the air so your body forms a T shape. This works your shoulders and obliques while also helping to improve balance. 90003 90029 90030 8. Thigh tap 90031 90032 90002 Tap, tap, taparoo! A tap to your outer thigh at the top of the push-up will help strengthen those stabilizing muscles while giving your triceps one more extension for the road. 90003 90029 90030 9.Single-arm raised 90031 90032 90002 It’s all about isometrically strengthening the stabilizer muscles. By sweeping your arm out in front at the top of the extension, this variation makes it much more difficult to balance, so your core gets a nice workout. 90003 90029 90030 10. Single-leg raised 90031 90032 90002 This is not as tough as it sounds! Perform a push-up, but extend one leg behind you so it’s parallel with the floor. This adds some instability and recruits your abs for extra balance.90003 90002 This is where you’ll earn your bachelor’s degree in push-ups and the kind of advanced bodyweight skills that will come in handy for the rest of your life. 90003 90002 For those keen to up the ante, it’s good to remember that slowing down any exercise will make it more difficult. So do not be afraid to relax the pace of your push-ups. 90003 90029 90030 11. Knuckle 90031 90032 90002 A favorite of martial artists everywhere, these bad boys strengthen your wrists, toughen your knuckles, and improve your balance.90003 90029 90030 12. Staggered 90031 90032 90002 By staggering your hands (that is, by placing one hand farther forward than the other), you emphasize one side of your chest — a super useful variation if your strength is lagging on your nondominant side. 90003 90029 90030 13. Alligator 90031 90032 90002 Some people use this name for staggered push-ups, but we’re using it to refer to a staggered push-up in which you walk your body forward, just like an alligator crawling along the ground .Have fun with these! 90003 90029 90030 14. Slow negative 90031 90032 90002 This one’s simple: Lower your body very slowly, but keep the «up» part of the movement as fast as ever. This is called a «slow negative» movement, and it’s one of the best ways to build size and strength in any exercise. 90003 90029 90030 15. Spiderman 90031 90032 90002 This push-up brings out your creepy-crawly side. Bring one knee up the side of your body toward your elbow during the «down» portion. This squeezes your obliques and will improve balance.90003 90002 You can keep your knee in the same spot for a few reps before switching sides or bring it forward and back with each push-up. 90003 90029 90030 16. Knee to chest 90031 90032 90002 This movement is similar to the Spiderman push-up, but you bring your knee up under your body rather than to the side. 90003 90002 This exercise works your abdominal muscles more than your obliques. The name is a lot less cool, though. 90003 90029 90030 17. Pseudo planche 90031 90032 90002 In a regular push-up, your fingers point forward, in line with your chest.This variation has them pointing toward your feet and sitting farther down your torso. This placement makes your shoulders and biceps work much harder. 90003 90029 90030 18. Outside-leg kick 90031 90032 90002 Hi-ya! At the top of the extension, kick one leg out to the side 90146 hard 90147 to strengthen your quads, fire up your abs, and improve your flexibility. Try to get your foot as far forward as possible. 90003 90029 90030 19. Grasshopper 90031 90032 90002 There’s actually no hopping involved in this one.It’s similar to a corkscrew push-up (No. 22). 90003 90002 In this version, one leg stays straight while the other bends and turns with your body as it lowers. This is a great way to work your obliques and abdominal muscles. 90003 90029 90030 20. Toe tap 90031 90032 90002 At the top of the movement, simply bend one knee to the side and bring the foot closer to your hip, then give the sole a tap with your opposite hand. This will make your abs and legs do some extra work. 90003 90029 90030 21.Knee-to-opposite-elbow 90031 90032 90002 Like it sounds, twist your body and bring a knee to the opposite elbow at the top of the movement. This is another great move to work the rotational muscles that run from your rib cage to your hips — yep, that includes your abs. 90003 90029 90030 22. Corkscrew push-up 90031 90032 90002 No wine with these push-ups (but maybe a little whine). They’re performed with your butt raised in the air, feet together, hands under chest, and knees bent at about 45 degrees.Your torso should be parallel to the floor at the top of the movement. 90003 90002 As your body comes down to the floor, twist both legs sideways without further bending your knees, as shown in the video. This adds a whole new dimension to the abdominal workout while working your quads and calves. 90003 90029 90030 23. Diamond 90031 90032 90002 This is the 90182 gold 90183 diamond standard of triceps exercises. Simply put your hands together so your thumbs and index fingers form a diamond, place your hands below the center of your chest, and start busting out reps.90003 90029 90030 24. Wide 90031 90032 90002 Place your hands farther out from the sides of your body than they are for a regular push-up. You’ll put a lot more emphasis on your chest muscles, particularly the outer chest. 90003 90029 90030 25. Cross-leg kick 90031 90032 90002 This is even trickier than the outside-leg kick push-up (No. 18). At the top of the movement, turn your body to the side and kick. 90003 90002 The left leg should kick toward the right side, and vice versa. This will add some explosive power to your legs and obliques while firing up your core.90003 90029 90030 26. Tiger 90031 90032 90002 At the bottom of the push-up, flatten your forearms to the floor while raising your butt into the air and pulling your body slightly backward. 90003 90002 This should look a little like a tiger ready to pounce. Reverse the movement and push up. Congratulate your triceps for all their hard work. 90003 90029 90030 27. Elbow 90031 90032 90002 This is just like the tiger push-up (No. 26), but your body stays parallel to the floor at the bottom of the movement, so your butt does not rise into the air.It’s a little harder, but you’ll feel less like roaring. 90003 90029 90030 28. Pike 90031 90032 90002 Pike push-ups could be a category all their own — they’re one of the best bodyweight exercises for your shoulders. Raise your butt into the air so your body forms a triangle with the floor. 90003 90002 It looks a little like Downward-Facing Dog, but your arms are more perpendicular to the floor. This is a fantastic way to work up to a handstand push-up — just gradually elevate your legs! 90003 90029 90030 29.Feet elevated 90031 90032 90002 Just prop your toes on a chair, a bed frame, or even a stability ball. This adds body weight to the exercise and emphasizes your upper chest muscles. 90003 90029 90030 30. Lateral step 90031 90032 90002 Time to get mobile! This push-up steps your body sideways across the floor. It requires a little more coordination and agility. 90003 90029 90030 31. Typewriter 90031 90032 90002 These are also called side-to-side push-ups. Your body will mimic the motion of a typewriter.90003 90002 These require lowering your body to one side (so your chest is close to your hand), sliding your body over to the other hand (staying just above the floor), and then pushing up from that side. 90003 90002 Come back down, slide your body over to the first side, and push back up. To make these more difficult, slide left and right a few extra times before pushing back up. 90003 90029 90030 32. Wall-assisted handstand push-up 90031 90032 90002 This variation builds serious shoulder strength.Because you rely on the wall for support and balance, it does not require gymnastics skills to pull off. 90003 90002 Stand close to a wall, facing away from it. With your hands and head on the floor, place your feet on the wall behind you and walk them up until your body (arms included) is straight. Bend your elbows, lower your head toward the floor, and then push back up. Voilà! 90003 90002 Raise one leg in the air during the exercise without bending it. This is a great way to help strengthen your glutes and hamstrings.90003 90029 90030 33. Uchi mata 90031 90032 90002 This is similar to the single-leg-raised push-up (No. 10), but you’ll bend one knee and push the foot up into the air as hard as possible when your body lowers. This variation increases the activity of your lower back, hamstrings, and core. 90003 90029 90030 34. Jackknife 90031 90032 90002 Similar to doing a burpee, in this one you’ll bend at your hips and jump both feet forward at each extension to work your abs and legs. 90003 90029 90030 35.Single-arm off a table 90031 90032 90002 The best way to work up to a one-arm push-up is the same way you would work up to a regular push-up: Start by pushing off of a wall, then move to an elevated surface like a table or chair. 90003 90002 Keep your feet wide and your core engaged. Even when you’re elevated, this move requires considerable work from your obliques and triceps. 90003 90029 90030 36. Isometric push-up 90031 90032 90002 Welcome to your new plank! In the bottom of the push-up, hold your body just above the floor.Start by holding it a few seconds at a time and work up to a minute. 90003 90029 90030 37. Yoga 90031 90032 90002 Also known as a Hindu push-up because of its origin in India, this variation requires great form, strength, and flexibility. It’s a little like the yoga move chaturanga dandasana. 90003 90002 From a Downward-Facing Dog position, lower your body and pull your head toward your hands. Then, push up into a Cobra pose, but keep your body off the floor. 90003 90002 Do not reverse the move! Keeping your arms straight, bend at your hips and come back to the starting position.90003 90029 90030 38. Dive bomber 90031 90032 90002 These look a lot like yoga push-ups, but the dive-bomber requires you to bend your arms to get back to the starting position, effectively reversing the movement and bringing your head back past your hands and elbows. 90003 90002 Because they work the fast-twitch muscles, explosive exercises are great for building muscle, power, and speed. Mixing explosive sets into a workout, either before or after exercises, is a great way to improve overall strength.90003 90029 90030 39. Explosive 90031 90032 90002 Push so hard off the floor that your upper body soars into space and your hands are briefly in midair. Since this exercise puts extra impact on your wrists, be sure to stretch them before and after. 90003 90029 90030 40. Explosive staggered 90031 90032 90002 Remember the staggered push-up (No. 12)? Start in that position, push into the air, and then switch the positions of your hands on each rep. This makes sure each side of your chest gets a proper workout — and it’s a lot of fun.90003 90029 90030 41. Explosive jacks 90031 90032 90002 It’s not quite a jumping jack, but close. Kick your feet to the sides as your body lifts off the floor, and then kick them back together on the way down. 90003 90002 Some people like to simultaneously sweep their hands past their head as their knees open away from one another, which looks more like a standing jumping jack (but is a lot harder). 90003 90029 90030 42. Explosive with a clap 90031 90032 90002 Push off so hard that you can clap your hands together before landing.If it helps, sing along to Fitz and the Tantrums, of course. 90003 90029 90030 43. Explosive full-body 90031 90032 90002 Get your whole body to leave the floor with each push so you’re briefly in midair. Fly safely! 90003 90029 90030 44. Explosive double clap 90031 90032 90002 Sure, you could just clap twice in front of your chest, but where’s the fun in that? 90003 90002 Up the ante even more by clapping once in front of your body and once more 90146 behind 90147 it before landing. Needless to say, this requires a lot of practice and considerable power.90003 90029 90030 45. Explosive triple clap 90031 90032 90002 Clap in front, clap behind, clap in front, and then land. This is some elite-level stuff! 90003 90029 90030 46. Explosive single-arm alternating 90031 90032 90002 Also known as the Rocky, this requires a one-arm push-up that’s so explosive the landing hand can be switched in midair. 90003 90029 90030 47. Double thigh tap 90031 90032 90002 Push your whole body off the floor and slap your thighs with both hands before landing.90003 90029 90030 48. Aztec 90031 90032 90002 We’d like to go on the record saying that the risk of injury might be too high for this one. Nonetheless, the Marine in the video makes it look deceptively simple. 90003 90002 Push into the air, bend at your hips, touch your feet to your hands, spring back, and land. There’s a good chance this move requires some of that «Crouching Tiger» flying magic. 90003 90002 As always, be careful when attempting new exercises. Remember that it can take years to work up to some of these, so only give them a try once you’re positive you have the strength and coordination to perform them safely.90003 90029 90030 49. Slider 90031 90032 90002 Slide one hand way out to the side as your body lowers and bring it back as you push up. This often works better when the hand can slide on a slider or small towel. 90003 90029 90030 50. Wall-braced single-arm 90031 90032 90002 This makes a one-arm push-up slightly easier by bracing your body against the wall and taking some of the load off your pushing arm. But be warned: This exercise is no cakewalk! 90003 90029 90030 51. Feet on the wall 90031 90032 90002 There’s probably a cooler name for these, but we do not think they need one.Brace the soles of your feet against a wall and perform a push-up, a pike push-up (No. 28), a feet-elevated push-up (No. 29), or anything in between. 90003 90002 This puts extra emphasis on your legs, abs, and upper chest … and, well, your whole body. 90003 90029 90030 52. Yoga on a wall 90031 90032 90002 All the difficulty of a yoga push-up (No. 37) plus the difficulty of a feet-on-the-wall push-up (No. 51)? Pinch me, I’m dreaming! Skip to the end of the video tutorial to see how it works.90003 90029 90030 53. Single-arm 90031 90032 90002 The all-time classic. Single-arm off a table (No. 35) and wall-braced single-arm (No. 50) are good ways to work up to this advanced variation. 90003 90002 Having your knees out wider than your hips will make it a little easier to balance, while keeping your elbow close to your body will make it more difficult. 90003 90029 90030 54. Superman 90031 90032 90002 Feeling like a Man of Steel? Then lie on the floor and stretch your arms way out ahead of you like you’re flying through the clouds.90003 90002 Then put your palms on the floor and, keeping your arms relatively straight, raise and lower your body by bending at your shoulders. This is a difficult exercise that’s great for your abs and back. 90003 90029 90030 55. Feet-elevated single-arm 90031 90032 90002 Like the feet-elevated push-up (No. 29) but with one arm and a lot more work from your obliques. Not for the faint of heart! 90003 90029 90030 56. Fingertip 90031 90032 90002 This variation requires a huge amount of strength in your forearms and fingers.The fewer fingers on the floor, the more strength is involved. 90003 90002 Bruce Lee was known for performing one-arm push-ups on one finger (watch 20 seconds into the video), but we’re not recommending anyone try that at home! 90003 90029 90030 57. Jack Lalanne fingertip 90031 90032 90002 Jack Lalanne is one of the first fitness celebrities. He’s often credited with opening the world’s first modern health club. The Jack Lalanne fingertip push-up is as tough as its namesake. 90003 90002 It’s a Superman push-up (No.54) performed on the fingertips. This exercise requires finely tuned functional strength, from fingers to toes. 90003 90029 90030 58. 90031 90030 Planche 90031 90032 90002 A move worthy of an elite gymnast, this push-up is performed with your hands closer to your waist and your feet hovering above the floor. This takes a lot of work to build up to, but follow these pointers if you’re game to try. 90003 90002 Push-ups rule the world of bodyweight exercises, but that does not mean they can not be improved with supplemental equipment.These variations make use of medicine balls, resistance bands, dumbbells, and more. 90003 90029 90030 59. One hand on a medicine ball 90031 90032 90002 Place one hand on a medicine ball and one on the floor to perform this push-up. It’s a great way to strengthen one side of your body while building balance and coordination. 90003 90029 90030 60. 90031 90030 Alternating-side medicine ball 90031 90032 90002 This is a more explosive variation of the single hand on the medicine ball (No. 59) and requires a good deal more coordination and balance.90003 90002 Without rolling the ball, push up and over to the side so you can switch the elevated hand. These can also be performed with a box or another object of the same size. 90003 90029 90030 61. 90031 90030 Both hands on medicine balls 90031 90032 90002 Managing a push-up with both hands on medicine balls requires an enormous amount of stability, control, and body awareness. Plus, it really fires up your abs. 90003 90029 90030 62. 90031 90030 Triple medicine ball 90031 90032 90002 Put both hands on medicine balls and both feet on another, and do not forget to breathe! 90003 90029 90030 63.On four medicine balls 90031 90032 90002 We all saw this coming. If you can manage one rep of this exercise, you have the balance of a stone statue — congratulations! 90003 90029 90030 64. Feet on a stability ball 90031 90032 90002 Ah, the old stability ball. A great way to challenge your balance and add ab work to an exercise. 90003 90002 When you perform a simple feet-elevated push-up (No. 29) on one of these, your entire core needs to work extra-hard to keep the ball from rolling away.90003 90029 90030 65. Hands on a stability ball 90031 90032 90002 These are tough with your hands on top of the ball. They’re even tougher when your hands are on either side 90492 of it, since you’ll need to push your hands together during the push-up, engaging more of your chest muscles. 90003 90029 90030 66. Hands on a BOSU 90031 90032 90002 Whether your hands are on the flat side or the squishy ball side, push-ups on a BOSU (a balance trainer that has a rubber dome on one side and a flat surface on the other) require a lot of stabilization, coordination, and abdominal work — welcome guests in our workouts! 90003 90029 90030 67.90031 90030 Feet on a stability ball, hands on a BOSU 90031 90032 90002 I mean, we’ve come this far. Put your feet on a stability ball and your hands on the flat side of a BOSU and do a push-up. Or put your feet on a BOSU and your hands on a stability ball — we will not judge. 90003 90029 90030 68. Dumbbell in each hand 90031 90032 90002 Pushing off dumbbells will help strengthen your wrists. If the dumbbells have screwlocks (you know, the screws that lock the plates in place), you can try loosening them slightly.90003 90002 That way, keeping them in place becomes more difficult, which adds some instability to the move. 90003 90029 90030 69. Renegade 90031 90032 90002 These push-ups are just like No. 68, but you pull one dumbbell back into a row at the top of the movement. This fires up your back muscles, creating a true full-body exercise. 90003 90029 90030 70. Dumbbell rotational 90031 90032 90002 This is just like the rotational push-up (No. 7), but the dumbbell in each hand makes it far more challenging for the muscles in your back and core.90003 90029 90030 71. Dumbbell to chest flyes 90031 90032 90002 Keep the screwlocks loose enough that the dumbbells can roll but not so loose that the plates clank around. 90003 90002 Allow the dumbbells to roll out to the sides as your body lowers, then reverse the move. It’s a chest fly on the floor — simple but not at all easy 90146. 90147 90003 90029 90030 72. 90031 90030 Both hands on a kettlebell 90031 90032 90002 Balancing both hands on a kettlebell (or, for the fearless, on a kettlebell handle) is a great way to mimic a diamond push-up (No.23) but with more instability. 90003 90029 90030 73. Each hand on a kettlebell 90031 90032 90002 Same as above but with two kettlebells. Pushing up off of kettlebell handles is a big challenge for your forearms and rotator cuffs, and it’s easy to turn them into renegade push-ups (No. 69). 90003 90029 90030 74. Each hand on an upside-down kettlebell 90031 90032 90002 Perform the previous exercise (No. 73) with the kettlebells flipped upside down to amp up the intensity (skip to 2:09 in the video to see it).Kettlebells do not balance well on their handles, so this takes an awful lot of stability and muscle control! 90003 90029 90030 75. Feet on a kettlebell 90031 90032 90002 To add some tension to your legs, perch your toes on the handle of a kettlebell. Celebrate the fact that you’re such a badass. 90003 90029 90030 76. Feet on two kettlebells 90031 90032 90002 Like No. 75 but with your feet on two ‘bells (skip to 1:45 in the video). It probably is not possible to do these with the kettlebells upside down, but props if you’ve got the control! 90003 90029 90030 77.Kettlebell uchi mata 90031 90032 90002 Let’s just go ahead and say that there are almost as many push-ups on top of kettlebells and medicine balls as there are push-ups without them. This variation has one foot on a kettlebell and the other pushing into the air. 90003 90002 You can also do this off of a stack of weights, between two benches, or in any manner that lowers your body past your hands, which recruits more muscle fibers in your outer chest. 90003 90029 90030 79. With resistance bands 90031 90032 90002 Resistance bands are a super-portable way to turbocharge any workout, and they’re great for improving explosive speed in push-ups.Simply lay one or more bands across your back and tuck the ends under your palms. Now, push up. 90003 90029 90030 80. With chains 90031 90032 90002 Chains work a lot like resistance bands in that the resistance increases as you move farther off the floor. Plus, you look like a total badass. 90003 90002 Push-ups with chains make you work harder at your strongest point and have great carryover to the bench press, especially the top part of the movement (the lockout). 90003 90002 It’s best to put the chains across your upper back.Draping them across your neck may cause excess strain. While Hugh Jackman is a fan, they might be a little risky! 90003 90029 90030 81. With a weighted vest 90031 90032 90002 Probably the best way to add resistance to bodyweight exercises, a weighted vest makes functional movements more challenging in all the right ways. Try them with as many exercises as you can. 90003 90029 90030 82. Suspension strap 90031 90032 90002 Performing a push-up while holding on to the handles of a suspension strap like a TRX or Mostfit is one of the most challenging ways to add instability to the move.After all, balancing on two wibbly-wobbly handles suspended in the air is no easy feat. 90003 90002 Note that it’s also easy to turn these into deficit push-ups … although we would not exactly call them easy. 90003.90000 10 Best Ones You Have To Try 90001 90002 If you have not started incorporating push-ups into your workout routine, start now! Push-ups are great for the entire upper body including the chest, shoulders, biceps and triceps (goodbye bingo arms!), As well as a real challenge for your core and glutes. Whether you are a workout beginner or fitness buff, this functional body weight move is a 90003 must 90004 in your fitness routine and I have 10 push up variations for you to try. 90005 90006 90007 Beginner 90008 90009 90010 90007 1.Push-off push-up 90008 90013 90002 90015 90015 90005 90002 This variation of push ups is performed on an incline (your upper body higher than your lower body) using a wall or step. The greater the angle of your body and the ground, the easier it is. Place your hands on the incline and lower down into a push-up (if you’re using a bench or step, make sure it comes right underneath your chest). Then, push yourself up powerfully until your hands release from the incline, keep your core nice and tight and then go right back down into the next push-up.Make sure you land with soft elbows to avoid hyperextension. 90005 90010 90007 2. Narrow push-up (on knees) 90008 90013 90002 This variation is great for the triceps as you will place your hands closer than shoulder width until your thumbs touch. Strive to keep your elbows close to your body during this push-up variation to really target the backs of the arms. 90005 90010 90007 3. Side-to-side push-up (on knees) 90008 90013 90002 For this variation you are going to start with your hands closer than shoulder width (as in the narrow push-up).Keeping your knees (or feet) planted, lift your right hand up and move it further to the right as you do the push-up. Push yourself up and bring the right hand back to center. Repeat on the left side. 90005 90010 90007 4. Elbow push-up 90008 90013 90002 90037 90037 90005 90002 90041 90041 90005 90002 Just as the name says, this is a push-up performed in an elbow plank. Get into plank position on your elbows (make sure your elbows are directly underneath your shoulders). Lower your chest towards the ground and squeeze your shoulder blades together and then drive through your forearms to push yourself back up.90005 90006 90007 Intermediate 90008 90009 90010 90007 5. Commander push-up 90008 90013 90002 90055 90055 90005 90002 90059 90059 90005 90002 First perform a regular push-up on your hands and toes. After one push-up, engage your core and bring your right knee towards the outside of your right elbow then back. Do another push-up and repeat the knee-to-elbow on the left side. This variation will really get the obliques — awesome! 90005 90010 90007 6. Single leg pike push-up 90008 90013 90002 90069 90069 90005 90002 90073 90073 90005 90002 This variation begins in a 3-legged dog position (one of our favorite yoga poses).To get into a 3-legged dog: start in a plank position on your hands with your feet hips width apart, lift your hips up towards the sky driving your heels towards the ground, then extend one leg towards the sky. Now that you are in the starting position, perform the push-up by bending your elbows and lowering the top of your head towards the ground in between your hands. Go as low as you can before pushing yourself back up. Do not forget to do both sides. 90005 90010 90007 7. Plank jack push-up 90008 90013 90002 Start in a plank position on your hands with your feet together.Jump your legs out and then in (like you would during a jumping jack) and then do one push-up. Repeat, repeat, repeat! 90005 90006 90007 Advanced 90008 90009 90010 90007 8. Push-up jack 90008 90013 90002 90093 90093 90005 90002 Start out in a plank position on your hands with your feet together. As you lower down into the push-up, jump your legs out to a wider stance and then jump them back in as you push yourself up. This variation will really get your heart rate up. 90005 90010 90007 9.Up-down push-up 90008 90013 90002 Start out in a plank on your elbows. Perform an elbow push-up by lowering your chest towards the ground squeezing your shoulder blades together. Then come up to a plank on your hands and perform a standard push-up. Lower back down to your elbows and repeat the sequence. (You can thank me later for this one!) 90005 90010 90007 10. Handstand push-up 90008 90013 90002 For this exercise you will need a wall (or anything you can lean your entire body against).You can do it with your upper body facing or away from the wall — try both out and see which you prefer. If you are facing the wall, you can bend at the waist & plant your hands on the ground shoulder width apart and basically climb up the wall with your feet until you are nice and straight with locked elbows. If you are facing away from the wall, you will need to practice kicking your legs up and over your body (it’s not as hard as it sounds). This movement has to be really fluid and quick in order for it to work.Bend at the waist slightly and place your hands on the ground shoulder width apart with straight arms. Kick one leg up and then the other until your body is straight up against the wall. It might take a few times in order to get the hang of it but do not get discouraged. 90005 90002 90007 Tip: It’s okay to have a spotter for this, especially if you have never tried one before! 90008 Once you are up against the wall (whichever way you please) you are ready to start. 90007 Make sure you’re focusing straight ahead, not at the floor.90008 Slowly lower yourself to the ground until your head almost touches the floor (feel free to put a pillow or cushion underneath to ensure safety). Push yourself back up slowly until your arms are straight. 90005 90002 90117 90117 90005 90002 *** 90005 .90000 XIAOMI MIJIA Portable Push up Support Board push up stops Men Women Comprehensive Fitness gym equipment for home Push Up Rack | | 90001 90002 90003 Features 90004 90003 — Portable, easy to assemble and dismantle — Folding design greatly reduces the storage area and overall weight of the bracket — The push-up folding bracket plate is equipped with a detachable handle for easy carrying and training. As long as there is a flat ground, the bracket can be started to start exercising. — After being used, it is folded and locked, and the bracket instantly turns into a compact suitcase, which can be stored at any corner of the home.- Different colors combine to train different body parts: the blue parts exercise the chest, the green parts exercise the triceps, the red partsexercise the shoulder, the yellow parts exercise the latissimus dorsi muscle 90004 90003 Use tips: 90004 90003 1. Keep two arms bent, toes on the ground, the head slightly raised, look at the ground, tighten the waist, straight spine, keep the head and the spine on the same line 2. Slow down and breathe in, and pause for a while when the upper body is about 2 cm above the ground, then, then push up your arms back to the starting position and breathe out 3.General beginners can do 2 sets of 15 to 20, the exercisers who have some basis can do 3 sets of 20, while the high levels of people can try 4 sets of 30 to 50 push-ups. Each trainer should control the appropriate amount of exercise according to your physical condition and stick to it for a long time 90004 90003 Cautions: 90004 90003 ● Before training, it is necessary to determine whether the body can carry out the training. Patients with heart disease and hypertension should not be trained. ● Wear suitable clothing for training, prepare and relax activities to prevent injury and muscle strain.● Training should always be focused on the condition of the trainer. Incorrect or excessive amount of physical activity can damage the trainer’s body. If you encounter the following conditions, such as muscle pain, chest tightness, heart palpitations, shortness of breath, headache or vomiting, stop training immediately. ● The push-up board is designed specifically for adults. Please do not let children or pets get close during training. ● Please do not step on the push-up board. 90004 90003 Package included: 90004 90003 1 x YUNMAI Push-up Support Plate 2 x YUNMAI Push-up Bracket Armrest 1 x instruction manual 90004 90003 YUNMAI push-up stand 90004 90003 Multiple combinations, innovative folding, lightweight and portable, stable load bearing 90004 90023 90003 Put it into action immediately, inject energy into your muscles 90004 90003 Lightweight and portable, with limited fragmentation time, you can start training by unfolding the stand.Even if it is zero basic, you can also build a strong and strong arm. 90004 90028 90003 Pattern combination play makes boring fitness fun 90004 90003 The Yunmai push-up support is ergonomically designed to strengthen local muscle strength, correct exercise posture, and shape upper limb muscle curves. Four color logos correspond to different parts of the muscle, ten training modes, and multiple combination changes. 90004 90003 Blue / Pectoral muscle, Red / Shoulder muscle, Yellow / Latissimus dorsi, Green / Triceps 90004 90035 90003 Innovative folding design, light and portable 90004 90003 The lightweight ABS material combined with the patented innovative folding design greatly reduces the storage area and overall weight of the stand; the push-up folding stand plate with removable printed handles is convenient for carrying and training.As long as there is a flat ground, the stand can be started to exercise. After using it, it can be folded and locked, and the stand will instantly turn into a compact suitcase, which can be stored at any corner in the home at will. 90004 90040 90003 ABS frame gives you steel-like stable support 90004 90003 Yunmai strictly controls the quality of each component. The ABS body and the POM race steel damping shaft are strongly combined to strengthen the overall structure and further improve the stability, load capacity and service life of the bracket.When you try any kind of push-ups, you can feel the stable support like steel, let you start every exercise experience with peace of mind. 90004 90003 Suitable for a variety of people, easy to master with zero foundation 90004 90003 Multiple mode combinations, novice athletes or fitness enthusiasts, can find a suitable training mode. Zero-based fitness people can choose the easy mode, find the correct power point, correct the exercise posture, and start the challenge gradually from easy to difficult.In addition to being easy to control, advanced fitness people can also exercise targeted muscles to make training more effective. 90004 90049 90003 product details 90004 90003 Color logo, muscle group exercise at a glance Folding design, thin and light, convenient for storage 90004 90054 90003 Handle groove, a pair of handles are easily placed Safety lock, neat, beautiful, safe and reliable Fine-grain frosted, non-slip, stable and comfortable to hold 90004 90003 NOTE 90004 90003 This is Xiaomi eco-chain product, there is no any Xiaomi logo in it.90004 .90000 Sports Portable Push Up Stands Workout Pushup Handle Stands For Men Floor Pushup Training Program Gym Push Up Fitness Equipment | | 90001 90002 Sports Portable Push Up Stands Workout Pushup Handle Stands For Men Floor Pushup Training Program Gym Push Up Fitness Equipment 90003 90004 Bullet Points: 90005 1, Made of PP + TPE, it is sturdy and durable, comfortable and non-slip, environmentally friendly , healthy and non-toxic, so you can use it with confidence. 90006 2, The design is scientific.It does not directly oppress the wrist to protect the joint. It is balanced and stable, and it is not easy to deform. 90006 3, The product features one-piece molding. It is small in size, lightweight, easy to carry, easy to put into the backpack. 90006 4, Grip features mating process with anti-slip treatment and bottom anti-slip design. Contact surface is increased, and the use is more stable. 90006 5, The product is suitable for home use, gym fitness, office use, work relaxation, professional exercise, boxing high intensity training, and travel, fitness program, weight loss program.90004 Parameters: 90006 Color: red, green 90006 Material: PP + TPE 90006 Weight: about 280g 90005 90004 Description: 90006 1. Made of PP + TPE, it is sturdy and durable, comfortable and non-slip, environmentally friendly, healthy and non-toxic, so you can use it with confidence. 90006 2. The design is scientific. It does not directly oppress the wrist to protect the joint. It is balanced and stable, and it is not easy to deform. 90006 3. The product features one-piece molding. It is small in size, lightweight, easy to carry, easy to put into the backpack.90006 4. Grip features mating process with anti-slip treatment and bottom anti-slip design. Contact surface is increased, and the use is more stable. 90006 5. The product is suitable for home use, gym fitness, office use, work relaxation, professional exercise, boxing high intensity training, and travel, fitness program, weight loss program. 90005 90004 List: 90006 1 * pair of push-up brackets 90006 1 * opp bag 90025 90026 90027 90028 90029 90030 90031 90005.