10 minutes to make you have perfect muscles

10 minutes to make you have perfect muscles


The push-ups (horizontal, oblique, and oblique) of the compound group exercise muscles: pectoral muscles, deltoid shoulder muscles, upper back muscles, and internal triceps.

Practice: 3 groups do it continuously, there is only a pause when changing posture between groups.


Standard push-ups-with both hands on shoulder width, legs and back straight, feet close together, arms straight, and elbows locked.

Look forward, do not look at the ground, lower your body until the chest almost touches the ground, keep your back straight, and then push the body in a controlled manner to resume the starting position.

Pay attention to the rhythm of the action.


Push-ups-push your hands on a 50-70 cm height.

The body is lowered until the chest is parallel to the hand, and then it is strongly supported.

This exercise is mainly to practice the lower part of the pectoral muscles.

In addition to a few, you can also do it with your hands on the exercise ball, such a small length, because more muscles will participate in the movement to maintain balance, including the waist and abdomen muscles.


Downward push-ups-Put your feet on the top support and insert your hands on the ground.

Lower your body until your chest almost touches the ground and push up.

This exercise is mainly aimed at the upper pectoral muscles and the front of the shoulder muscles.

You can also use a fitness ball instead to increase the participation of the trunk muscles.


Strong push-ups exercise muscles: pectoral, shoulder, upper back, triceps.

  The starting position is the same as the standard push-ups, but with the right hand pointing at the ground, the left hand is placed on a support about 20 cm high.

Slowly lower your body until your left shoulder is close to your left hand, and then use explosive power to stand up to make your hands briefly vacate.

At the moment when the hands were vacated, the body turned slightly to the left, leaving the left hand on the ground and the right hand on the support.


Push-ups turn to practice muscles: posterior deltoid muscle, lumbar side muscle, lower back muscles.

  The starting motion is the same as standard push-ups.

After supporting the body, after the arms are straightened, the identity is rotated to the right, and the right arm is raised. At the same time, the eyes can also look at the movement of the right arm to the upper right.


Triceps push-ups exercise muscles: triceps.

  Same practice as standard push-ups, but with two hands held together and a bit of internal rotation, so that the thumb and index finger form a triangle.

This changes the weight of the fractured triceps.