The trainer called an alternative to push-ups

Fitness trainer Yegor Khodyrev called an alternative to push-ups. His words leads “Championship”.

The specialist suggested that instead of push-ups, do the reduction of dumbbells lying down. To do this, lie on the floor, bend your knees, put your feet on the floor, take dumbbells and stretch your arms up with them, bending your elbows slightly. “As you inhale, gently spread your half-bent arms with dumbbells to the floor. The elbow joint is fixed in one position throughout the exercise. It should not bend or unbend. As you exhale, bring your hands to their original position above your chest, ”Khodyrev described the technique for performing the exercise.

The coach also suggested replacing push-ups with arm extensions in an incline. Starting position – leaning to the floor with a straight back, relying on one arm. Khodyrev notes that you can perform the exercise both on the floor on all fours, and with an emphasis on any straight, hard surface while standing. Then you need to take a dumbbell in your free hand and bend your arm so that the elbow is slightly higher than the back. “As you exhale, straighten your arm at the elbow so that it is parallel to the floor or slightly above the parallel with it. At the end of the movement, turn the brush palm up. Lock in this position for a second. While inhaling, slowly bend your arm with a dumbbell to its original position, ”he told the sequence of actions.

Exercises are performed in three to four sets of 8-12 repetitions. The break between sets should be two to three minutes.

Earlier, Khodyrev spoke about the features of different types of push-ups. He advised beginners to do classic push-ups on the palms. For those involved in martial arts, the coach recommended doing the exercise on the fists.