Beginner
Explosive push-ups with knees
Triceps - Upper chest - Lower chest
- Get into a kneeling position on the floor and let your body drop forward.
- Brake the fall with a negative flexion and then push yourself strongly to return to the starting position.
- Try not to flex the hip too much, keeping the line between the back and the thighs as much as possible.
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Shoulder extension on a bar with hands together
Beginner
AnteriorDeltoid ∙ UpperChest
Push-ups
Beginner
Triceps ∙ LowerChest ∙ UpperChest
Half burpees
Beginner
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest
Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
45º back lever
Intermediate
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
