Five exercises for home and office workouts

Rapper Timati, TV host Lera Kudryavtseva, Tina Kandelaki, Olga Buzova, Ksenia Borodina – this is just a small part of the list of stars who have already taken up the challenge, fell and squeezed out on the air of their blogs. Next in line Victoria Lopyreva, soloist of the group “Factory” Sasha Savelieva and a young mother is an actress Kristina Asmus… We take the baton and do push-ups at home and in the office!

Fitness expert, specialist in the preparation of Olympic teams Anna Milyaeva tells how to properly perform exercises outside the walls of the gym.

“Push-ups are universal exercises aimed at strengthening the pectoral muscles, triceps, biceps and the entire shoulder girdle,” says Anna Milyaeva. – And speaking like a woman, push-ups are our way of dealing with flabby sagging muscles of the arms. Do you want nice tucked up arms so that you are not ashamed to wear a dress with short sleeves? Go ahead, push up! Start with 10 push-ups, do three sets, and don’t overdo it. Your hands should be toned, not tired. “

“Push-ups are aerobic exercise. They are welcomed by doctors, – supports the application and doctor-therapist of polyclinic No. 6 of the North-Eastern Administrative District, member of the Russian Society of Cardiology Denis Prokofiev… – To get the best out of your classes, devote at least 30 minutes to them 3-4 times a week. And always keep an eye on your pulse so you don’t miss heart rhythm disturbances. At rest, the pulse in a healthy person is 50–70 beats per minute, and during training it increases to 120–150 beats. How do I know my heart rate? Use a heart rate monitor. Measure your heart rate at rest and during exercise. If, during exercise, the pulse begins to go off scale, the device will warn you about this, and you will stop in time.

As for the push-ups themselves, by medical standards, the best way to do this exercise is from the floor. So the load on the spine is evenly distributed and there is less likelihood of injury. “

If you’re a complete beginner, start with wall push-ups. There is a free wall in any apartment and office. For the pros, this exercise is of little use, the load is minimal, but for pioneers and those who sit in the office, it suits perfectly. So:

1. Stand facing the wall, take a step back and extend your arms straight out in front of you.

2. Place your palms on the wall. Slowly, bending your elbows, inhale, press your chest against the wall. Straighten your arms as you exhale. While doing the exercise, keep your abs in tension, do not lift your heels off the floor.

Angle push-ups are harder than wall push-ups, but still not as difficult as classic push-ups from the floor. And they can also be performed wherever there is at least some kind of furniture.

1. For this exercise, you will need a table, sofa, or bench. The higher the support, the easier it will be to push up.

2. Accept an emphasis, bending your arms at the elbows.

3. While inhaling, we lower ourselves until the chest touches the sofa, then at the exit we smoothly push ourselves to the starting position. Do not forget to keep your abs tense.

Reverse push-ups are a kind of imitation of push-ups on the uneven bars. The exercise is aimed at strengthening the triceps – those very lazy muscles that tend to sag ugly from idleness.

1. You need to find a table, chair, or sofa that will support your weight if you hang from it.

2. Stand with your back to the sofa, bend your knees and place your palms on the edge of the sofa. Keep your fingers pointing at your back.

3. Move forward slightly so that the body is suspended. Inhale and, pressing your elbows at your sides, slowly bend them and lower your pelvis to the floor. Exhaling, straighten your arms and return yourself to the starting position.

One exercise is not enough for lazy muscles, so combine the reverse press with triceps push-ups from the floor.

1. Take the position of support on straight arms. Place your palms at chest level, waist-width apart.

2. Your fingers should be facing up. Bend your legs at the knees. Keep your back straight, do not lift your pelvis.

3. As you inhale, bend your arms, taking your elbows not to the sides, but back. As you exhale, return to the starting position.

Push-ups from the floor are the most classic, but also the most difficult.

1. Take a support position on straight, wide-set hands. Keep your head strictly in line with the spine. Keep your abs tight. Don’t bend over.

2. While inhaling, bend your elbows, lower yourself down until your chest touches the floor. As you exhale, smoothly return to the starting position.