When we talk about strength training, we often think of the push-up first, which is considered one of the most intimidating. If you are among the beginners, you may not be able to do classic push-ups, but don't worry: we have prepared 4 different exercises for you, which are suitable for those who have just started exercising and want to strengthen the muscles of the body nuclei.
1. Push-ups on the wall
Yes, you read that right. Push-ups you can also do it with help walls, chair or others raised surfaces. You do this by stepping on it rest with your hands, with your palms facing the wall. Make it yours body straight, then perform the push-up in the same way as you would if your hands were lying on the floor, i.e. with elbows bent. While doing this, be careful that your torso remains level.
Do the exercise in 10 repetitions, but when you notice that it has become yours too easy, use instead of a wall lower surface, e.g. chair or table.
2. Plank exercise
For practice "plank" you've probably heard of it, but maybe you didn't know that it can help you on your own may you progress and start doing classic push-ups in no time.
You start the exercise by standing in "plank" position– so you first lie on belly, and then lift your body by leaning on your own palms, where they should be yours arms outstretched, and your body flat. Hold the position 10 seconds, and then the time gradually extend it.
3. Twist
You'll find it easier to do push-ups after spending some time training core muscles. That's why we suggest an exercise with a name "twists", which you tackle in sitting position. Your knees should be folded in front of you, and hold your hands in front of your chest. Then the carcass rotate to the right, making it yours back straight, and your arms move with your torso.
When you complete the exercise 10 times, do 10 more reps where you twist to the left. When the exercise becomes too easy for you, do it by holding in your hands weights.
4. Kicks in the air
Also a name exercise "kick in the air" it will help you with strength core muscles. You start it in lying position, then lift both legs in the air and start with them to kick up and down - your right leg should be up, the left should be pointing down, while doing so do not touch. Do the exercise 30 seconds, but if you think it's too heavy, bend your knees slightly bend it.
