Exercise: stand up facing a wall with your feet spread hip-width apart and put your hands at shoulder height (lower them if you want to increase the difficulty of the exercise). Bend your arms until your forearms are touching the wall. Then return to the initial position. Repeat several times.
Breathing: breathe in during the descent, breathe out as you return to the start position.
Safety instructions: contract your abs by tucking in your stomach during the movement. Be careful not to arch your back.
Objective: strengthening the oblique muscles (abs).
Exercise: lie down on your back, bend your legs and tilt them to the left. Place your hands near your ears and then, smoothly and without momentum, lift the upper body off the ground until you cannot go any higher. Return to the starting position and then repeat.
Safety instructions: keep your eyes focused on a fixed point high up and far away. Do not pull on your head with your hands.
Exercise 4: Wide Press-Ups
Objective: building the pecs
Exercise: with your hands flat on the ground, spread apart by more than the width of your shoulders, your fingers spread out and pointing forwards. The feet are hip-width apart. Contract and raise the body by extending the arms. The body must be straight with the head aligned with the body. Lower the body to the ground by bending your elbows and then return to the original position by extending your arms. Repeat the exercise.
Breathing: breathe in as you descend towards the ground. Breathe out at the end of the upward motion.
Safety instructions: keep your body straight and contract the abs throughout the exercise. Control the movement to slow down the descent.
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