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17/05/2021

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17/05/2021

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Day 45 of the pushup challenge 14.02.2025

Back Day 13.02.2025

Day 44 of the pushup challenge

Chest and arms day 12.02.2025 Here’s a brief guide on how to do each exercise and its benefits: 1. Push-Ups – Get into a plank position, hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up. Benefits: Strengthens the chest, shoulders, triceps, and core. 2. Sit-Ups – Lie on your back, knees bent, feet flat. Cross arms over your chest or behind your head. Engage your core and lift your upper body towards your knees, then lower back down. Benefits: Builds abdominal strength and improves core stability. 3. Ab Roller – Kneel on the floor, holding an ab roller. Roll forward slowly, keeping your core tight, then roll back. Benefits: Engages the entire core, improving stability and endurance. 4. Skipping (Jump Rope) – Hold the rope handles, swing the rope over your head, and jump over it repeatedly. Benefits: Improves cardiovascular fitness, coordination, and endurance while burning calories. 5. Chest Press – Lie on a bench, hold dumbbells or a barbell, and press the weight upwards until arms are fully extended, then lower slowly. Benefits: Builds chest, shoulder, and triceps strength. 6. Bench Press – Similar to the chest press but with a barbell. Lower the bar to your chest and push it back up. Benefits: Increases upper body strength, focusing on the chest, shoulders, and triceps. 7. Seated Bicep Curl – Sit with a dumbbell in each hand, curl the weights towards your shoulders, then lower them. Benefits: Strengthens the biceps and improves arm definition. 8. Barbell Pull-Up (Barbell Row) – Hold a barbell with an overhand grip, bend at the hips, and pull the bar to your lower chest. Benefits: Develops back muscles, biceps, and forearm strength. 9. Shoulder Press – Hold dumbbells or a barbell at shoulder height and press upwards until arms are straight, then lower. Benefits: Strengthens shoulders, triceps, and upper chest. 10. Chest Flys – Lie on a bench, hold dumbbells above your chest, an

Day 43

seasons with PSG
seasons with PSG

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C0ld war
C0ld war

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