Get 15 Amazing Tips To Build Overall Body By Using Push Up
In this workout, you’re going to work in a ladder format, performing one rep of each exercise, followed by one deep inhalation and exhalation, through your nose, before moving on to two reps of each movement and two deep, nasal breaths. Add a rep (and breath) to each movement every round, until you reach 15, before working your way back down the ladder to one, for a total of 360 calorie-crushing reps. You can breathe normally whilst performing your reps, you’ll be pleased to know.
“Although very simple on the surface, this sort of conscious control will go a long way to building your aerobic base, increasing your recovery and allowing you to keep moving during higher intensity work,” says Men’s Health Fitness Editor Andrew Tracey. “Learning to control your breathing between sets and avoiding sucking down air as fast as possible will help you to lower your heart rate between bouts, leasing to greater stamina.”
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Allow yourself to breathe naturally during your sets, saving the deep, mindful breaths for the end of each circuit.
1.Burpee x 1,2,3,4…15
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
2. Push-up x 1,2,3,4…15
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
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3. Prisoner Squats x 1,2,3,4…15
Stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.
4. Breathe x 1,2,3,4…15
Immediately after your final squat stand tall with both hands still on your head, take a long, drawn out breath through your nose, attempting to fill your lungs; focus on expanding your diaphragm to the lowest point possible, before slowly allowing the air out through your nose. Repeat.
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