Push-ups are not only great exercise for your triceps, but they can also strengthen the pectoral muscles that are located below the breasts. Doing too many push-ups at once can strain your arms, so start by doing just 2 or 3 sets of 10 push-ups in one day, if you're already physically strong. If push-ups are new to you, start with 2 sets of 5 and work your way up. As you become a push-up pro, you can "push" yourself to do even more each day. Here's how to do a push-up:  Start with your stomach on the floor and your hands directly below your shoulders. Slowly push your body upwards into the plank position by pushing against the ground until your arms straighten as you rise onto your toes. Lower down to the ground without letting your stomach touch the floor and lift yourself up again. If this proves too challenging, start off by doing push-ups while keeping your knees and lower legs on the floor. This is still a great workout for your pecs. Go to a gym and work with a trusted spotter if you're new to this process. This is another great exercise that can help strengthen your pectoral muscles. All you have to do is find some dumbbells that are heavy enough to have an impact but not so heavy that they cause strain, somewhere around 7-12 pounds, and raise them in the air. You can also just do this exercise at home without a workout bench. Here's how to do it:  Hold the dumbbells in both your hands with your hands resting on your thighs. Your palms should be facing downward. Lift the dumbbells in the air while keeping your hands straight, with your arms slightly bent. Once the dumbbells are raised above your head, gently lower them to your sides and repeat. You can think of this maneuver as mimicking the movements of a pushup while being on your back. To do this, lie flat on your back, with your arms out at either side, holding light weights, ranging from 4-6 lbs. The weights should be held sideways, so the top of the weight faces you and the bottom faces away from you. Simply move your arms all the way outward, so your body is in the shape of a cross. When your arms reach their maximum span, just move them back inward, so they meet right above your chest. Keep moving your arms all the way out and then back inward to meet up above your chest. Do 2 sets of 15 fly lifts for your first effort. You can do more once you're comfortable with this move. This is another version of the push-up and also works your upper arms and pectoral muscles. Stand about two feet away from a wall with your palms pressed against the wall and your arms straight. Then, lean in toward the wall until your elbows are bent, while keeping your legs pretty much where they were. Use your arms and biceps to straighten out again. You can think of this as doing a push up against the wall. Repeat 10 wall presses 2 times for your first endeavor. These exercises will trim some belly fat, and strengthen your ab muscles.  Lay down with your arms to your sides and your knees bent. With your feet and arms still on the ground, sit up. Then, lay back down with your legs and arms in the same position. Repeat ten times for your first set. You do not want to overdo it, so about 1 or 2 sets a day is ideal.
قومي بعمل تمرينات ضغط. ارفعي أوزان. قومي بعمل رفعة التحليق. جربي تمرين الضغط مقابل الحائط. أضيفي تمارين البطن إلى نظامك الرياضي (تمارين الطحن).