2. The key to this push-up is to bend down for 4 seconds, not to press down quickly, but to press down slowly. The purpose is to make the chest bear more weight and more pressure. When the pectoral muscles touch the ground, pause for 2 seconds. You will find that this is much more tiring than ordinary push-ups, but the effect is remarkable. Do 10 push-ups in 4 seconds.
3. Kneel and lift dumbbells: Kneel on the mat, hold dumbbells with both hands, palms inward.
4. Raise the dumbbell with both hands until the dumbbell is close to the chest. This action seems simple, but it can exercise the pectoral muscle, biceps brachii and triceps brachii at the same time. Why do you choose to lift dumbbells on your knees? It is very important that this can make your abdominal muscles stressed at the same time, which is also effective for abdominal muscle exercise. Do it once 10 times.
5, dynamic push-ups: This action looks very interesting and needs the cooperation of both feet. Open your feet at the same time and bend down, then get up with your feet together.
6. This kind of push-ups looks like jumping and has a good effect. Leg movements and arm exertion must be coordinated. The next movement of the body is a complete movement, doing 10 times.
7. Kneeling dumbbell: This action is somewhat similar to the second action. The difference is that the way of lifting dumbbells is different, and the preparation action is the same. Hold the dumbbell inward in the palms of your hands.
8. The key point is that dumbbells are not raised with curved arms, but raised horizontally until the arms are parallel to the chest. In essence, the intensity of the action is much greater than that of the second action. Do 10 times.