conseils-objectif-bras-musclés

OBJECTIVE MUSCULAR ARMS

To work effectively, plan for a 30 to 45 minute session, depending on your level. These exercises are mainly to increase your muscular endurance, working in blocks will allow you to alternate working muscles.

 

Safety instructions:

For each of the exercises, keep your back straight. To do this, stare at a fixed point which will help you keep your vertebrae straight. Keep you core muscles engaged and your breathing fluid and regular throughout the exercises.

 

Video exercise No. 1: spider push-ups

 

  • Difficulty: levels 1-2

 

  • Worked muscles: chest, shoulders, abs, triceps, back

 

  • Performing the exercise: in the starting position, your chest faces the ground and your legs are stretched out, only your toes are on the ground. Grab the Push Up Gain and place your hands at chest height, spread out about a metre. Look straight ahead of you. Once your position is stable, flex your arms until your pecs are brushing the ground. You should feel your shoulder blades get closer. Then return to the original position.

 

  • Breathing: inhale as you bend your arms and exhale as you stretch them out

 

  • Reps: 3 to 5 times 30 seconds at a fast pace with 30 seconds recovery between each set.

 

Video exercise No. 2: push ups on alternating hands

 

  • Difficulty: level 2

 

  • Worked muscles: chest, shoulders, triceps, abdominals, obliques

 

  • Performing the exercise: in the starting position, your chest faces the ground and your legs are stretched out, only your toes are on the ground. Grab the Push Up Gain and place your hands at shoulder height. Your forearms are turned outwards and your arms outstretched. Look straight ahead of you. Once the position is stable, bend your arms and turn your wrists towards you 45°. Then return to the original position by replacing your hands in the initial axis.

 

  • Breathing: inhale as you bend your arms and exhale as you stretch them out

 

  • Reps: 3 to 5 times 30 seconds at a fast pace with 30 seconds recovery between each set.

 

Video exercise No. 3: push ups with a foot support

 

  • Difficulty: level 2

 

  • Worked muscles: chest, shoulders, triceps, abdominals, thighs

 

  • Performing the exercise: the two Push Up Gains fastened to each other and place the accessory on the ground behind you at foot level. Place the tip of your right foot on the accessory and keep your left foot raised. Your arms are straight, your chest straight and you are looking right ahead. Once your position is stable, flex your arms until your pecs are brushing the ground. You should feel your shoulder blades get closer. Then return to the original position.

 

  • Breathing: inhale as you bend your arms and exhale as you stretch them out

 

  • Reps: 3 to 5 times 30 seconds at a fast pace by changing foot positioned on the accessory for each set. Give yourself 30 seconds recovery between each set.

 

Video exercise No. 4: push ups pectoral strengthening

 

  • Difficulty: level 3

 

  • Worked muscles: chest, triceps, shoulders, abs

 

  • Performing the exercise: Leave the two Push Up Gains fastened to each other and place the accessory on the ground in front of you. Stretch your legs backward and grab the accessory with both hands. Bring it to chest height. Look straight ahead of you. Once your position is stable, flex your arms until your pecs are brushing the ground. You should feel your shoulder blades get closer. Then return to the original position.

 

  • Breathing: inhale as you bend your arms and exhale as you stretch them out

 

  • Reps: 3 to 5 times 30 seconds at a fast pace with 30 seconds recovery between each set.
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