HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
LEVEL 2 On the floor, with Knees
This movement not only strengthens the upper arms, front of shoulders, and chest, but it also includes muscles from the abdomen, lower back, hips, and legs as they maintain the stability of the body through each repetition.
Initial Position:
To target your chest muscles, place your hands wider than your shoulder width, with fingers pointing to the front.
Level 1: Performed standing up.
Level 2: Form a straight line between shoulders and knees.
Level 3: Form a plank with your body.
Final Position:
Lower the chest until your upper arms are parallel to the floor, then push up and return to the initial position.
Tips:
- Check your posture in the final position. Your wrists must be aligned with the line of the nipples.
- Elbows slightly pointing backward, not to the sides or front.
- Keep the abdomen and lower back tight and stable.
- Avoid letting the hips drop forward or sticking your butt out.
Breathing:
Inhale while lowering the body.
Exhale through your mouth while pushing the body to the initial position.
Repetitions: 15-20 or as much as you can.
LEVEL 3 On the floor, no knees
PUSH-UP
LEVEL 1 Standing up
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
Muscle Group: Chest, arms, and shoulders.