Spider push-ups
About this exercise
"Spider push-ups" targets the Àyà muscle group, suitable for beginners. The main load falls on: Middle, Triceps, Obliques. Equipment needed: Bodyweight.
Description
A more complicated version of the classic push-ups, in which one knee is pulled up to the elbow of the same name while lowering the body. The exercise strengthens the pectoral muscles, shoulders, triceps and core muscles, as well as develops coordination, balance and mobility of the hip joints.
Instructions
Starting position: Stand in a high position with your palms under your shoulders and your legs straight. Keep your body in a straight line from head to heels. Tighten your abs and buttocks. Place your feet wide enough for your knee to comfortably move forward. Accomplishment: As you inhale, begin to descend, bending your arms at the elbows. At the same time, pull one knee up to the elbow from the outside. Try to bring your knee closer to your elbow without turning your body around. As you exhale, push off the floor and return to the plank position. Repeat the push-up with the other leg. Alternate sides on each repetition.
Muscles worked
Primary
Secondary
