One of the hardest part is strength training, but sometimes it can be a bit tedious.
You must go up for Push-up, you go down and you repeat the sequence. Although it yields results, it is not all fast.
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| Image by Łukasz Dyłka from Pixabay |
Instead of trying to recover, try to incorporate some
variations into your routine. You will get some great benefits as well.
Note: Before you try the medium, advanced and extreme variations, make sure the traditional push-ups.
# 1. Tilt Push Up
Start
Traditional push-ups are not yet an option for some people. If you are in this group, it is recommended to create power with inclined push ups.
Inclined push-ups can be done with a wall, box, bench or bar. Start in the traditional push-up position. Your body should be at an angle of about 45 degrees, although this depends on your use.
Bring your chest close to the bench (or whatever you are using), keeping your body down. Press Backup to return to starting position.
Keep your officers and your body in full swing. When you are stable, slowly lower your body angle to the floor until you can perform the traditional push-ups.
Benefits: Helps build the strength needed for traditional push-ups.
# 2. Med-Ball Push-Ups
Intermediate
Start in the traditional push-up position, but place your hands on a strong medicine ball instead of on the ground.
When you do push-ups, once they hit the ball in your chest, they slowly shrink and burst. Continue for desired representatives.
Advantages: Targets like triceps, close grip bench press.
# 3. Resistance Band Push Up
Intermediate
To adjust, loop the resistance band around a thumb. Wrap the band behind your back and under your armpits, and then around the other thumb.
Perform traditional push-ups, but start from the bottom position.
When you extend your arms and enter the up position, the band will increase resistance. This is a great way to generate adjusted resistance strength.
Advantages: Increases the difficulty of traditional push-ups without the need for additional balance variables.
# 4. Spider-Man Push-Up
Intermediate
Start in the traditional push-up position. When you lower your body, bend one leg and bring your knee closer to your wrist. Try to keep the bending leg in full motion.
When you return to the starting position, bring your leg back so that your body is straight. Alternate aspect in this knee drive style to the required number of representatives.
Benefits: Increases stomach and sloping engagement.
# 5. Nuclear Push Up
Advanced
Note: This exercise can be done with TRX strap, stability ball or slider.
Start doing a push up. When you go, bend both knees towards your chest. Straighten your legs as you go back for the next repetition.
If you are struggling to find a synchronized rhythm, try to stop at the top of the movement to bring your knees in and out before starting the next image.
Benefits: Increases core engagement with extra balanced variables.
# 6. Sit Up Push Up
Advanced
Start by performing the traditional push-ups. On the way back, however, rotate your torso, sweep one leg under your body, and extend it in the opposite direction.
Keep your upper elbow above the movement with your ribs. Next, pull your leg back and return to the top of the push-up position. Perform alternate parties and required representatives.
Benefits: Increases core and shoulder engagement.
# 7. Handstand Push Up
Advanced
Start facing the wall with your knees. Keep your hands 6 to 10 inches away from the wall, slightly wider than shoulder width.
Next, kick your feet so your heels hit the wall. Now you should look away from the wall, and your body should be in a relatively straight line from your wrists to your feet.
Bending the elbows, keep your body down slowly until your head barely touches the floor. Reverse the movement and press your body back up until your entire elbow is extended.
Benefits: Targets the shoulders, core and other stable muscles.
# 8. Plywood Metric Push-Up
(Flying Squirrel)
Extremely
The move requires both physical and plyometric components, as well as physical improvement and control.
Start performing a standard push-up. On the way, however, press hard enough so that you burst from the ground. In addition, when you are in the air, try to rotate your body clockwise so that you reach a different place from where you started.
Continue reps until you rotate in a full circle. Count how many representatives it takes. The ultimate goal is 2 reps, that is, 180 degrees each push up.
Good Luck.
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