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Squat (Air Squat)
What is an air squat? Air squats, sometimes referred to as bodyweight squats, are frequently employed in exercise regimens and training programs like CrossFit. Instead of employing additional weights like traditional squats do, you merely utilize your own body weight to perform them. Your thighs and glutes should feel the squat in these areas. To…
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Shoulder Press
Stand tall, one handle of the chest expander fixed at your hip, with the arm straight, the chest expander running diagonal over your back. The other arm is pushing the chest expander straight overhead. Doing a slight curved outside motion can make it less stressful for your shoulder. Perform as many repetitions as possible, then…
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Lunge
The lunge is a well-liked leg-strengthening exercise that will spice up your routine. Also, changing your technique enables you to highlight various muscles or elements of those muscles. This exercise is helpful for both preventing injuries and recovering from them. It frequently forms a component of a rehab protocol or foundational strength program, enabling athletes…
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Overhead Downward Pull back
Description Stand tall with the expander overhead and parallel to the floor. Now pull the chest expander apart with straight arms, until your body forms a big T. Slowly release the expander into the ready position. This is a great exercise for a wide back and better pull ups! Pictures Muscles Video
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Overhead Downward Pull front
Description Stand tall with your arms straight overhead, this ready position should look like a Y. Now pull the expander apart, keep your arm straight while pulling the expander to your shoulders. This position should look like a T. Now slowly release back into the ready position. The overhead downward pull front is a great…
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Push Up
The Push-Up is the most used Bodyweight Exercise (=BWE) in the world. Targets: Chest, arms, shoulders, and core Level: Beginner The Push-Up has many variations for every fitness level. Beginner should start with easier versions, while advanced athletes may use challenging variations. How to Do a Push-Up Place your hands on the floor, positioning your…
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Dip
Introduction A dip is a push-style complex exercise that simultaneously engages many muscles in your arms, shoulders, and chest. The muscles that you use when executing dips are listed in the following table. Basic Exercise Data For Dips By holding onto two parallel bars that are roughly shoulder-width apart, you can perform dips. With your…
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Body Row
The body row is an excellent upper body exercise that can help you progress to full bodyweight pull-ups because it uses the same muscle groups. Primary Muscle Biceps Secondary Muscle(s) Triceps, Back Difficulty Beginner Also known as Bar Row, Bodyweight Row, Australian Pull-up, Inverted Row, Horizontal Row Optional Rings, Pull-up Bar How to do body…
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Pull-Up
King of BWE (Bodyweight Exercises) The Pull-Up is an upper body exercise that works most of your forearm, arm (biceps brachii) and upper back muscles (latissimus dorsi, trapezius), depending on the variation you are using. A Pull-Up can be done in different ways, overhand (pronated), underhand (supinated), neutral or rotating hand position. The unterhand (supinated)…
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Squat Press
This is an advanced exercise that needs a perfect squat and a perfect back press. Description This exercise is a combination of a squat and a back press. The ready position is the same as for the back press, stand tall with the chest expander in your back. Now squat down as you press into…
