VineshWay: Customized Fitness

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Arms:

Short hand right/left grip pushups

1 Make sure your fingers point inwards (or outwards)

2 Keep your hands together parallel to the centre of your chest

3 Make sure your body is in a straight alignment

4 Go down quickly

5 Raise at moderate speed while exhaling

Muscles Worked: Forearms, biceps (or triceps), shoulders.

Reverse grip pushup

1 Completely reverse the grip used while doing a normal pushup

2 go down at moderate speed and come up as fast as you can

3 exhale while coming up

4 make sure your palms are not more than 6-7 inches apart

5 Tighten your muscles as you come up.

Muscles worked: Forearms, pectorals, biceps

Recommended for Forearms

Clap Pushups

1 Start with a pushup

2 As you go down, push yourself with all your might and clap

3 Naturally returning to the first position

Recommended for fat burning and Power Conditioning

Half elevated pushup

1. keep one palm on an object less than 2 feet high

2. keep the other palm on the floor

3. perform the normal pushup from this position, be sure to alternate arms

If done at high speed aids fat burning, increases strength

Handstand

1.) Get on all fours

2.) lean downwards balancing weight on palms

3.) kickback while shifting complete weight on palms

4.) Balance as long as possible

Benefits: toning of arms, improved strength and balance, martial and meditational exercise

newbie: start with touching the wall with your legs.

Pushup Walk

1.) get on elevated pushup position (feet on a higher surface)

2.) move your hands forward and backward in walking motion

3.) Medium - High speed depending on goal

Benefits: Strength, muscle toning, fat loss (minor)

passing the ball

1.) Get a football

2.) place it by an arm as you get into pushup position

3.) grab the ball with an arm, place it by the other arm

4.) Vice versa