We continue a series of posts about exercises that can be performed at home without additional sports equipment. This time we will work on the shoulders and arms.
For this exercise, you will still need a low bench. In principle, you can also lean on the sofa. The emphasis is on the bench with your hands, your hands shoulder-width apart slightly behind the body. The legs are half bent, resting their heels on the floor. You begin to perform push-ups from the bench, pulling your elbows clearly back. At the same time, the back should be as close to the bench as possible, the shoulders are lowered — we do not press the head into the shoulders!
These push—ups differ from the standard position of the hands - the palms are placed side by side, the elbows are taken to the sides at an angle of 45 degrees.
Stand in a stance with your legs shoulder—width apart, slightly bent at the knees, the body tilted forward parallel to the floor. And you start throwing your arms forward in turn, as if you were boxing.
Lie on your stomach and stretch your arms forward, palms facing each other. You begin to raise your hands up, spreading them a little to the sides. Hand position No. 2 — hands to the sides. Then, in the maximum upper position, continue to pull your hands back and to the sides, bringing them to the position of "hands to the sides with bent elbows". The final position of the hands is the lock behind the back.
The starting position is a straight stand with arms spread apart perpendicular to the body. Start making circular movements with a small diameter (step width) clockwise for 20-30 seconds. Then you begin to make circular movements counterclockwise.
