Push-up variations: the classic push ups
The aim of the exercise: strengthening the chest, shoulder and arm muscles, shoulder workout and improving the body stability
[1] Occupy a frontal support position on your hands and toes, so that the hands are below the shoulders. Support yourself with your hands on the rope, so that you can access it easily at the end of the exercise. Keep your gaze directed between your hands so that your spine is straight.
[2] Keep your body as stable as a Board. Bend your arms so that your entire body is only a few centimeters above the ground.
Push-up variations: with upper body rotation
An additional goal of exercise: training of mobility of the spinal column.
[3] When you have reached the end position [2] of the classic push-ups, loosen one of your arms from the ground and stretch it perpendicularly upward with the rotation of your upper body, while both feet remain firmly on the floor. Also, keep your eyes focused in the upward direction. Take alternative turns to rotate your upper body to the left or the right, as you stretch your arm upward.
Push-up variations: Sand Runner
The aim of the exercise: exercise of the shoulder and body stability, training the body and the hip muscles, as well as the cardiovascular system
Stay in starting position [1] and move your left and right knees rapidly forward and backward, so that you “run” on the sand. Make sure that while moving, your body remains as stable as possible.
Advanced Users: To introduce variation and increase the intensity, push yourself strongly off the ground with your arms during regular pushups and clap your hands before placing them back in original position. Important: Use your arms like a spring and keep your back stable to minimize the burden on your back and joints
