• Joony

Tuning for the ART


This time’s training is: “Push-ups” and can be done at home.

Muscles which are trained on the “Push-up” are the large Pectoral muscle (Chest muscle) and the Triceps (the muscle on the back side of the Biceps). I know it, right? (._.). .

But Push-ups are, in fact, not so simple. So let’s recap the way.

First of all is the Arm position: placed left and right, a little bit wider as the shoulders.


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Move down till you come under the shoulders, and let the trunk firmly in a straight line.


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Remain in that shape, lower down while keeping the trunk still straight. This time go down till your

Elbow forms a right angle.


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The point is, after lowering, to raise up just before the elbow joint gives up, so you can always maintain a tension in the muscles. It’s quite tough, even 30 Times. When carried out super-slow, even 10 times!.

So let’s try! ^^


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NG example: Waist is too loose (° Д °)


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NG example: Waist is falling down (° Д °)


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NG example: Hand position is too wide

(° Д °) and too far behind


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Women and people with not so much muscular strength can try doing it on the knees. Hand position is the same, leave the trunk straight and focus.


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Finally, a variation, if you’re not happy with the regular push-ups, you can put more load on your arms, by narrowing the gap between your hands.