I know you all have come to read the post
But before that I would take one minute of your time.
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Now watch the video till the end
because we have a very good topic today
Hello to all my viewers! How are you all?
I’m back with a new workout post today.
In today’s post I will tell you about 8 Best variations of pushups
As you all know Pushups are among the best exercises for your upper body
And the best part is That you perform pushups at any location
And if for any reason you’re unable to go to the gym
You can stay at home and perform pushups
And achieve visible changes in your upper body
You just need to know Which variations you can follow
to make those pushups more challenging
Many of you will ask me “Can we perform pushups every day?”
I will advise you to perform pushups on alternate days So that
your muscles don’t feel over-trained
Let’s start our post!
Firstly, we will perform normal pushups
which you all commonly perform
To perform normal pushups you keep a distance between both your hands shoulder width
, but slightly beyond.
After which, parallelly balance your body on your toes and palms.
But keep in mind While performing this you must never drop your hips.
and you shouldn’t lift them much either
We’ll keep it parallel.
And start performing pushups from here
We’ll go down slowly
Gradually pushing down Your chest will reach between your hands
From here you will push with your palms and lift up your body
Squeeze your chest and breathe out
We will perform the complete repetition
In a very controlled manner
So that you can target your chest muscles
The second variation that I would like to teach you all
is called the Hindu Pushups.
One of the best exercises for your upper body
This exercise very good for your spine flexibility as well.
Again The distance between both your hands
will be shoulder-width.
And your hips will remain lifted Meaning,
this will be your starting position.
Both your ankles will remain lifted
and from here you will go straight.
When your head gets closer to the floor
you will turn your head
While bringing your chest closer to the floor
and maintain a cobra pose in this way
But you must ensure that your shoulders must remain retracted,
upper back tight,
core tight, chest lifted.
and from here you must get back to the starting position again.
In this way I will perform 2 to 3 repetitions and show you.
In a slow, steady and controlled manner.
Slow Go… Chest lift Hold… Breathe out
Let’s do the third variation which is called
Archer pushups.
This is a very good exercise For those people
who are unable to perform single-arm pushups.
In order to perform this
You have to keep a good distance between both your hands meaning,
you have to keep them wide apart
And I will turn my wrists to avoid straining
Hold your body parallelly on your toes and palms
From here Go to one side.
Just the way I have gone towards my right side right away,
moving towards my left
Control your movement
So that you don’t strain your wrists. Focus.
Whenever you lift up Breathe out
The fourth variation of pushups
is called Negative Power Pushups
I will show you the reason why it is called so
You must take the same position just as when you perform normal pushups.
And now negative means you will go down slowly
And whenever your chest gets close to the floor
from here you will use your palms to jump with power.
And again… Go down slowly…
Up!
In a very... Controlled manner
Focus…
(Music Playing)
The fifth variation is called Dead Stop pushups
and this is a very good exercise for beginners.
This is a slightly easy version
For performing this again Come to the pushup position.
And from here Go down while performing a pushup
And rest easy as you lay your body
relax your hands.
Again, Lift up your body
This means that you can rest inbetween
Go down fully and lay your body,
Rest and lift again
The sixth variation we will perform is called Pike Pushups
I will keep the toes at a slightly heightened
You can perform this exercise on the floor as well.
But to increase the difficulty We will keep the toes at a certain height.
Keep a distance between the two hands
and this is basically your starting position
in which your hips will remain lifted.
Go down from here
In a controlled manner
And As soon as your head reaches close to the floor
Bring it back right up. Breathe out…
You must perform this exercise very carefully.
The seventh variation we are doing here is Slider Pushups.
Let me show you how we can perform this exercise
Come to your pushup position
And we will go down once
Now from here, you have to slide Which means go forward,
go backwards
Come back to the middle And then complete the repetition.
I’ll show you again
we will go down
from here we will go forward then backwards
Then reach the middle And then lift up.
The last and eighth variation is called Wide Pushups
For performing this variation you have to maintain a wide distance
between both your hands.
Just make sure That your wrists are kept this way
From here you will gradually come down
parallel to the ground And up…
Breathe out…
While performing this exercise you must ensure
not to put much pressure on your fingers
But rather use your palms to push yourself up
This was our post for today
I hope you all have enjoyed this one
the same way you have loved all our other post
Keep loving the website this way.I will keep visiting you.Till then... Goodbye!