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  • Hi i am Rekha Ganguly. I am a fitness trainer.In this video I will be showing you few exercises

  • for your chest and triceps. i'll show you how to do wide hand pushup.With your hands

  • wide apart support your body on your toes and hands in a plank position. Your elbows

  • should be extended and your body straight. Do not allow your hips to sag. This will be

  • your starting position. To begin allow the elbows to flex lowering your chest to the

  • floor as you inhale. Using your pectoral muscles press your upper body back up to the starting

  • position by extending the elbows. Exhale as you perform this step. After pausing at the

  • contracted position repeat the movement for the prescribed amount of repetitions.

  • Lets do some deep pushups.Keep your body stiff and straight as a plank. Elbows at a 45-degree

  • angle from your sides. Breathe in on the way down. Lower your body all the way down allowing

  • your sternum to gently touch the floor. Breathe out on the way up.

  • Lets do some knee pushups.Keep your hands shoulder width apart, knees bent. Lower your

  • body to the floor by bending arm, inhale while youre going down and exhale while coming

  • up. This is a modified push up. i'll show you how to do plank tricep extension.Start

  • in a forearm plank position on the floor. Then pop up onto your palms by lifting your

  • elbows. Slowly let the elbows drop back down and don’t let them bow out to the side.

  • You can do it with two hands or you can come up one at a time. I'll be showing you barbell

  • reverse grip skull crusher.Start off setting up either a weighted barbell or EZ bar holding

  • it above your chest as you lay with your back flat on a bench and feet out in front of you.

  • Slowly while keeping your elbows fixed in place lower the weight down towards your head

  • until it is almost touching and squeezing your triceps hold for a count. i'll show you

  • how to do cable rope tricep push down.Attach a rope attachment to a high pulley and grab

  • with a neutral grip (palms facing each other). Standing upright with the torso straight and

  • a very small inclination forward bring the upper arms close to your body and perpendicular

  • to the floor. The forearms should be pointing up towards the pulley as they hold the rope

  • with the palms facing each other. This is your starting position. Using the triceps

  • bring the rope down as you bring each side of the rope to the side of your thighs. At

  • the end of the movement the arms are fully extended and perpendicular to the floor. The

  • upper arms should always remain stationary next to your torso and only the forearms should

  • move. Exhale as you perform this movement. I''ll be showing barbell close grip bench

  • press. Lie back on a flat bench. Using a close grip lift the bar from the rack and hold it

  • straight over you with your arms locked. This will be your starting position. As you breathe

  • in come down slowly until you feel the bar on your middle chest.After a second pause

  • bring the bar back to the starting position as you breathe out and push the bar using

  • your triceps muscles.Lock your arms in the contracted position hold for a second and

  • then start coming down slowly again. I hope you guys enjoyed this video. Do hit

  • the like button if you wanna get fitter then subscribe to our channel.

Hi i am Rekha Ganguly. I am a fitness trainer.In this video I will be showing you few exercises

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B2 中高級

胸部和肱三頭肌的鍛鍊 (The Chest & Tricep Workout)

  • 275 9
    Saba Singh 發佈於 2021 年 01 月 14 日
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