Push-ups "without legs" presuppose, first of all, good physical fitness. That is, to begin with, it is necessary to exert strong loads on the arms, since they will have the weight of the whole body during push-ups "without legs". First of all, try to start doing stubborn hand strength exercises.
Instructions
Step 1
It is necessary to carry out training in a comprehensive manner (since not only the arms, but also the shoulder area, torso, and the whole body need loads). In order to make your arms stronger and pumped up, you need to perform special exercises. Here are some of them: 1) take the expander and stretch your arms forward; then, without bending your arms at the elbows, try to stretch the expander as wide as possible;
2) take one handle of the expander in your hand, and step on the other, then rest your elbow on your thigh and bend your arm at the elbow. Do these exercises as many times as you can, take a short break and do two more approaches. Please note that it is worth increasing the load gradually, otherwise you can only harm yourself.
Step 2
Do not forget about the muscles of the body and abs. It is necessary to lie on your back, fold your arms behind your head and lift your legs off the floor first, and then the upper part of the body. You can also pull your knees to your chest, trying to touch your right knee with your left elbow each time (and vice versa). Here's another exercise: you need to lie on your stomach, stretch your arms forward, bend over with a "boat" and sway. Perform all exercises at a fast pace for three sets each (with five-minute breaks). Adjust the number of times in any of these exercises in accordance with your capabilities (do not overdo it, otherwise you can "rip" the muscles or pull them).
Step 3
Push-ups will also help make your arm muscles stronger. Spend them at a fast pace, keep your arms a little wider than your shoulders (this way you make the right muscles "work"). If you place your arms too wide, the load will be on the shoulder muscles. For a start, 20-30 push-ups are enough, gradually increase their number to 50, and then to 100 per day.
Step 4
Pull-ups will help you achieve the desired physical shape faster. Pull-up exercises should be done with your hands shoulder-width apart, and at the same time touch the bar with your chin. There is another option: spread your arms as wide as you can, and then pull yourself up, trying to touch the bar no longer with your chin, but with your neck. Do two or three approaches each time, after each take a ten-minute break.
