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The Only 4 Exercises You will ever Need

2. Pushups with Hands Elevated

How to do it: Place hands on a box, bench, or step slightly wider than and in line with shoulders. Slowly lower body until your chest nearly touches the bench. Pause at the bottom, and then push back up to the starting position as quickly as possible.

 Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.

3. Split Squat With Front Foot Elevated

How to do it: Stand in a staggered stance with front foot on a box or step. Your feet should be 2 to 3 feet apart, front knee slightly bent. Slowly lower your body as far as you can. Pause, then push back up to the starting position as quickly as you can. Complete all reps on one side, then do the same number with your other foot forward.

4. Neutral Grip Chin Ups

How to do it: Loop one end of a large exercise band around a chin-up bar and then pull it through the other end of the band, cinching it tightly to the bar. (The thicker the band, the more assistance it will provide.) Grab the bar with a shoulder-width, underhand grip, and place your knees in the loop of the band. Hang at arm’s length. You should return to this position each time you lower your body back down. Perform a chin-up by taking 1 second to pull your collarbone to the bar. As you pull your body up, stick your chest out, squeeze your shoulder blades down and back, and focus on pulling your upper arms downforcefully. Once the top of your chest touches the bar, pause, then take 3 seconds to lower your body back to a dead hang. That’s one rep.

Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.

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