This exercise engages the front of your body in the arm and chest area. Start in a high plank position with your palms flat on the ground underneath your shoulders. While keeping your back straight, lower your body and then raise your body by bending at the elbow. Strengthen your abdominal muscles with sit-ups. Start by laying flat on your back with your feet flat on the floor and your hands supporting the back of your head. Engage your abdominal muscles, exhale, and keep your neck and back straight as you sit up. Then, inhale as you lay back down. This exercise works your lower body. Position your feet shoulder-width apart, and bend at the knees while raising your arms. You thighs and arms should be parallel to the floor. Keep your back straight and avoid extending your knees past your toes. Hip hinges flex the hip muscles and also work the lower body, but in a different way than the previous exercise. Bend at the waist and extend your arms forward, palms facing down, straight over your head. While this does engage your leg muscles, it also strengthens your core. Step back with one foot and lower your back knee almost to the ground. This exercise will strengthen your shoulders, upper back, and the back of your neck. Start with your feet shoulder-width apart, hold your fists just outside your shoulders with your arms bent, and then extend your arms straight up over your head while your palms face each other.  If you’re comfortable with it, do this exercise while holding a couple of lightweight dumbbells in your hands. You can adjust your hand positioning in order to pull a resistance band and strengthen the same areas of your body. Turn your palms toward you while making fists and raise your arms straight up above your head.
قم بأداء بعض تمارين الضغط. جرب تمارين الجلوس. جرب القرفصاء. أتقن تمرين تعليق مفصل الفخذ. جرب الاندفاع الخلفي. اختر تمارين الضغط فوق الرأس.