Looking and feeling your best, who doesn’t want to achieve this goal? We are constantly being told that we need a fancy gym membership or expensive equipment to get in shape. However, this article will provide the only exercises (all equipment-free) and routines you’ll ever need to get the body you want. The best part is that you’ll be able to do everything discussed in this article from the comfort of your own living room.
The great benefit of bodyweight exercises is that they can benefit anyone, whether you’re a professional athlete or brand-new to fitness. They never get old, easy, or outdated. You can modify them to be as challenging as you want them to be, and they, of course, require no equipment.
In this article we talk about Upper Body.
Upper Body :
Push-ups are a total body workout, especially helpful in conditioning and toning your upper body and core. Push-ups are one of the most common and well-known exercises in the world of fitness.
There are many push-up variations, but before you proceed to any other variety, you should focus on mastering the standard push-up. Begin by getting down on the floor, place your hands on the ground parallel to your chest with fingertips pointing forward. Your toes should balance your lower body, and your back should be straight. To note, the position that was just described is called high plank, and you’ll see it referenced throughout this book.
Once you’re in high plank, lower your body down so that your chest comes within being about two inches from the floor. Ensure that your body remains straight and your shoulders are drawn back. Complete the exercise by slowly raising your body back to high plank.
If the standard push-up is too challenging, you can modify this exercise by resting on your knees instead of your toes. Keep your back straight if you choose to drop down to your knees.
There are some best practices to keep in mind while doing push-ups. First, don’t let your lower back sag. Second, keep your shoulder blades from drawing forward. Third, keep your butt aligned with your back, so that it’s not higher than your shoulders.
Diamond push-ups are a variation of the standard push-up that isolate your triceps. Start by getting into high plank position and bring your hands together directly underneath your chest, forming a diamond with your thumbs and index fingers. Once in position, lower your body while keeping your elbows tucked in. Raise your body back up to complete the move. This exercise can be modified by dropping to your knees.
For an added challenge, try the front clap diamond pushup. While performing diamond push-ups, clap your hands together on the way up, and then quickly place them back in starting position. This exercise further strengthens your chest and triceps and adds in a plyometric component.
Wiper push-ups are another variation of the standard push-up and target your chest, abdominals, shoulders, and triceps. Begin by getting into the standard push-up position, and then place your hands wider than your shoulders. Next, simultaneously perform a push-up and shift your body weight over to one side, so that your elbow flexes outward. Return to the starting position and repeat for the other side.
4-One Handed Push-Ups
This is the classic push-up performed with one arm. Begin by assuming high plank position. Then place one arm behind your back, letting your weight rest on your other arm, and toes. The arm that remains on the floor should be placed directly under the shoulder. Your feet should be placed a little wider than the standard push-up position for added balance and support.
Lower yourself and then rise back up, switch to the other arm when complete. To modify, place the arm that would have gone behind your back on the floor, but make sure it’s a little lower than your other arm. This way, most of the weight will still be on your working arm, but it will be supported with the arm that’s placed a little lower.
Dropping to your knees is another modification to consider.
Pike push-ups are great for strengthening your shoulders. Start in the downward facing dog position, where your body has the appearance of an upside down V. Keep your feet and hands shoulder-width apart. Your legs should remain straight, and your body should be bent at the hips. Try to keep your feet planted on the floor, but staying on your toes is fine also.
Once you reach this position, start your pike push-ups by bending your arms at your elbows, and then lowering your body towards the floor, leading with your head. Drop down until your head gently touches the floor, then lift your body back to starting position. Make sure your back remains straight throughout the exercise.
6-Low Plank Hold
The low plank hold exercise is excellent for strengthening and toning your core, lower back, chest, triceps, and shoulders. Begin by getting into high plank position. Then drop down and let your weight rest on your forearms. Your body should be completely straight from head to toe. Clasp your hands together for extra support. Hold this position to complete the exercise.
The low plank hold can also be modified by dropping to your knees. Alternatively, you can also modify to high plank hold, in which you hold the starting position for a push-up.
7-Side Plank Hold
The side plank hold is excellent for strengthening your upper body and core, particularly your obliques. You’ll want to make sure you hit both your right and left sides.
Begin by laying on your left side. Lift your body by propping up your left elbow, resting your weight on your left forearm. Next, stack your right foot on top of your left foot. Raise your hips up, engage your core, and then hold this position to finish the exercise. Don’t forget to switch over to your right side when finished.
Ensure that your neck and head are aligned with the rest of your body. Your propped up elbow should lie directly under your shoulder. When holding side plank, don’t let your hips sag down, and keep your back straight. If you need to modify, drop down to your knees while still engaging your core and resting on your forearm.
For Listen these informations you can watch this video :
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The second article is about Lower Body