Gain 100% from your push ups

Push-ups are one of the oldest, most traditional and effective upper body exercises. They work out intensively all the upper body muscles whilst building optimal strength in your forearms, wrists, upper arms, shoulders and mainly your chest. In additional to upper body strengthening, push-ups increase metabolism, and helps you burn more calories (approximately 1 calorie per push-up). Here are some tips that can multiply the benefits from a push-up work out.

Equipment

No Equipment

The Routine

2 to 3 sets of 15-20 reps of each way, at least 3 times per week.

STEP 1

Use of an instability ball

Normally your hands are at the level of your shoulders. However, if you place your hands wider, you work your chest and shoulders more intensively. If you place them below your chest, you work your triceps more.

15-20 reps

STEP 2

Add decline

If you rest your feet higher than your body (use a bench, a chair, a medicine ball etc) you place more weight on your upper body and therefore, you work your arms and chest a lot harder.

15-20 reps

STEP 3

Lift one leg

Likewise with the aforementioned type of exercise, you can try while you push-up, simultaneously to raise your one leg. In that way, you put more pressure on your upper body and at the same time you work your glutes and your core.

15-20 reps


Yoga and pregnancy	The Zumba-mania	Perfect glutes from home	The safest exercise of all
Pregnancy is without any doubt the most beautiful period of life for a woman. Giving birth-life to a child, is certainly the ultimate goal. However, this tender and unique period is accompanied with many big and “dramatic” changes in a woman’s body.	Zumba combines Latin dance with aerobics exercise and fun, formatting an effective all body workout program.	Having a pair of good shaped glutes is the dream of many girls. The summer is approaching and everyone would like to have toned glutes.	Swimming is considered to be a very good kind of exercise with numerous beneficial effects for health. One of the most important things you ought to accept is that swimming is the safest of all exercises.