Push-Ups
Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
Push-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
كيفية الأداء:
1. Start in a high plank position with your hands slightly wider than shoulder-width apart. 2. Keep your body straight from head to heels, engaging your core. 3. Lower your body until your chest nearly touches the ground. 4. Push back up to the starting position, fully extending your arms. 5. Repeat for 10–15 reps per set. 6. Perform 3-4 sets total.نصائح:
- Keep your core engaged to avoid sagging hips. - Maintain a straight line from your head to your heels. - Lower your body in a controlled manner to maximize effectiveness. - For a challenge, elevate your feet or add a clap at the top of the movement.- المستوى
- مبتدئ
- جزء الجسم
- الصدر
- العضلات
- عضلة الصدر الكبرى,الكتف,عضلات الترايسبس
- المعدات
- وزن الجسم
- نوع التمرين
- تمرين مركب
- الاتجاه
- دفع