ARMS
PUSH UPS:
How to do a push up:
- Start with hands apart and the feet should be set up in a way that is comfortable to you. Make sure that your body makes one straight line starting from your toes to your head. (no butt sticking up)
- Then bend the elbows as you lower yourself to the ground, either to the point where your chest barley touches the ground or until your elbows are at a 90 degree angle. (Inhale as you go down)
- Push yourself up until you are back into the starting position and exhale while doing so.
Muscles involved in a push up:
- Chest
- Abdominals
- Arms
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
STANDING ARM CIRCLES:
How to do standing arm circles:
- Start by standing with your feet apart and extend your arms out to the side at the level of the shoulders.
- Then with your arms make small circles in a forward direction and each time make your circles bigger.
- After, reverse direction and gradually make your circles bigger.
Muscles involved in a standing arm circle:
- Shoulders
- Arms
- Upper back
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Make sure arms are parallel to the floor
- Reverse direction once you are halfway through your time
WALL PUSH UPS:
How to do a wall push up:
- Start by standing about 3 feet away from a wall and outstretch your arms in front of you.
- Lean forward with hands still touching the wall and push off slowly.
- Make sure to push until you are back into a straight standing position.
Muscles involved in a wall push up:
- Chest
- Shoulders
- Triceps (upper arm)
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Don't arch your back especially during chest exercises, because it can cause too much pressure onto your lower spine, leading to injury
- Make sure your elbows are not locked throughout the exercise.
SIDE LYING PUSH UP:
How to do a side lying push up:
- Start by lying on your left side and with legs straight, and your left arm wrapped around your waist.
- Your right arm will be right next to your shoulder on the floor and exhale as you straighten your right arm and lift your torso up.
- Inhale as you slowly return to the floor and switch sides once you are half way through your time.
Muscles involved in a side lying push up:
- Triceps (upper arm)
- Biceps (upper arm)
- Shoulders
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times