HANDSTAND PUSH-UPS
1.
With your back to the wall bend at the waist and place both hands
on the
2.
Kick yourself up against the wall with your arms straight. Your
body should be upside down with the arms and legs fully extended. Keep your
whole body as straight as possible. Tip: If doing this for the first time, have
a spotter help you. Also, make sure that you keep facing the wall with your
head, rather than looking down.
3.
Slowly lower yourself to the ground as you inhale until your head
almost touches the floor. Tip: It is of utmost importance that you
come down slow in order to avoid head injury.
4.
Push yourself back up slowly as you exhale until your elbows are
nearly locked.
5.
Repeat for the recommended amount of repetitions.
Caution: Ensure
that the floor surface is not slippery and also, if performing for the first
time, use a spotter until you get good at this exercise.
IRON CROSS
Stand with feet shoulder
width apart holding a dumbbell in each hand.
2. Now lift the arms to your
sides so that your torso and the arms form the letter "T". The arms
should be parallel to the floor and perpendicular to each side of your torso.
The palms should be facing forward. This will be your starting position.
3-a. As you inhale slowly squat
down by bending at the knees and holding the back erect as if you were going to
sit on a chair. Continue with the squat motion until your thighs are parallel
to the floor. Tip: Remember that the knees should never
go past your toes.
3-b. As you squat down,
simultaneously bring the arms in front of you until the palms of the hands are
facing each other. Tip: This will look like a flat bench flye
but performed standing up. The arms will remain extended throughout the
movement and only the shoulder joint will move.
4. Now start pressing with the ball
of the foot mainly in order to go back to the initial position and
simultaneously move the arms out away from your sides in order to form a giant
"T" as you stand upright. Exhale as you perform this movement.
5. Repeat for the recommended
amount of repetitions.
No comments:
Post a Comment