![]() Do two to three sets of eight to 10 scapular pushups. The body should only move up and down slightly-less than during a traditional pushup. While keeping your back and arms straight, squeeze your shoulder blades slowly toward one another and then release them. Scapular Pushupsįor this pushup variation, start in a high plank position, with your hands shoulder-width apart and your feet a few inches apart. Pushups not only engage the chest muscles, but also the core, upper back and shoulders, which is key. “Pushups are one of the best bodyweight exercises, and you don’t need any equipment,” says Lampa. To modify a pushup, place your knees on the floor and navigate the same movement in the upper body. ![]() Repeat this motion eight to 10 times for two or three sets. Use your chest and arms to push yourself back to the starting position. Slowly lower your body, keeping your head, neck, shoulders, back and legs in a straight line, until your chest is hovering a few inches off the floor. Straighten your arms and legs so your knees are no longer on the floor, bringing you into a high plank position. Start on your hands and knees, with your knees spread a few inches apart and your hands slightly wider than your shoulders.
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