Pumping: 5 unusual types of push-ups will load the whole body

Push-ups from the floor are simply irreplaceable for pumping the chest and arms at home. And so that the immortal classics does not get bored, you can add interesting variations of the exercise.

How to do a workout

The complex includes:

1. Push-ups with a walking bar and body turn - 6-8 times.
2. Push-ups with the transition through the "archer" - 4-6 times.
3. Indian push-ups with a back stretch - 10 times.
4. Push-ups with a transition to the "bearish" bar - 8 times.
5. Low plank (staff pose) - 20-30 seconds.

Pause between sets for about 60-90 seconds. At the end of one circle, rest for 2-3 minutes and repeat two more times.

How to do exercise

Push-ups with walking bar and body turn

Take a lying position, place your hands in turn on your forearms, and then, with a sharp push, return your palms to the floor. Lunge with your right foot, placing it next to the wrist of the same name. Leaning on your right foot and left hand, bring your left foot forward.

Return to the lying position and repeat from the beginning: hands on the forearms, explosive return to the lying position and bringing the leg forward, but now with the right.

Continue in the same spirit, alternating sides every other time. If you can't get up off your elbows in one motion, do a regular push-up, and then lunge and extend your leg forward.

Push-ups with the transition through the "archer"

Perform a push-up and linger at the bottom. Straighten your left arm to the side and rise to the support position. Then lower yourself into a push-up on your left arm, keeping your right straight. At the bottom of the exercise, substitute your right hand and straighten out of the push-up. Repeat the same on the other side.

Indian back stretch push-ups

Stand upright, push your pelvis up and straighten your arms and legs so that your body resembles an inverted V. Then bend your elbows and lower yourself into a push-up. The chest should move down and forward - imagine that a rope is pulled over you, and you should not touch it with your back.

From the bottom push-up point, straighten your chest and shoulders up, leaving your pelvis and legs at the bottom. Stretch the top of your head up, straighten your shoulders.

From this position, lower your chest and shoulders down again and, following the same trajectory, return to the starting position of the inverted V.

Push-ups with the transition to the "bearish" bar

Stand in the "bear" plank: place your hands under your shoulders, bend your legs at the hip and knee joints at right angles, and place your feet on the pads.

From this position, jump forward with your hands and lower yourself into a push-up. Also jump back to the bearish bar. Then, with a jump, straighten your legs and go into push-ups again. Return to starting position and repeat from the beginning.

Low plank (staff pose)

Stand in support, tighten your abs and buttocks so that the body is stretched in one line. Bend your elbows to a right angle and hold this position. Hold on as long as you can.

Did you manage to complete all the variations?

Iya Zorina