Push-ups :
All these exercises can be done at home only with few basic setups. On a long run a guy or girl will have consistently good body shape if he or she do free hand exercises rather than hard core gymming.
Doing free hand exercise consistently on a daily basis is always more beneficial than doing weight training. The best free hand exercises are as follows:
- Push ups (wide grip for chest)
- Push ups (small grip for triceps)
- Chin-up (For back)
- Squats (For legs)
- Parallel bar (For deltoid, chest, shoulders and triceps)
Day 1 - Arms: Wide-Grip Push-up;
- Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
- Bend elbows out to the sides to lower torso toward the floor, pausing when chest is just below elbow height.
- Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time.
Do 8 to 15 reps. Try 3 sets.
- Don't allow hips or low back to sag toward the floor.
- Keep neck neutral and gaze slightly forward on the ground; don't tuck chin or lift head.
- Don't allow upper back to "cave in." When in high plank, isometrically push chest away from the floor and then push up from that position.
