OnFitness Magazine - July/August 2017 - 73
7 3 W W W. O N F I T N E S S M A G . C O M | V O L 1 8 N O 1 | 2 0 1 7
1-arm push-ups
Hindu push-ups
with shoulders. Next, tense your entire body, holding 1 hand tight against your
lower back, then lower your body down and explode back up to the start
position. That's 1 rep.
To help keep balance throughout the movement, you should turn the torso a
little away from the pushing arm. If you can't perform the 1-arm push-up, then
practice first by lowering your body to the floor with 1 arm, then push back up
using both arms.
Hindu push-ups
Also known as tiger push-ups, the Hindu targets all major muscle groups -
shoulders, arms, chest, back and legs.
This move will boost strength and stamina as well as increase the flexibility and
mobility of your shoulders, hips, and upper and lower back.
Begin in a regular push-up with your feet spread wider than shoulder width.
Walk your hands backward so your butt sticks up, your arms and legs are straight,
and you're looking back through your legs. Your body should form a V shape.
Inhale deeply and lower down to the floor by leading with the chest and bending
the elbows, getting as close as possible to the floor without touching it. Before your
face hits the floor, arch your spine, extend your arms and lift your head so you're
looking toward the ceiling.
While keeping your arms straight, exhale, lift your hips and move your body
back to the starting V position, arms and legs straight. That's 1 rep.
Box jumps
Box jumps develop explosive power and speed, and improve performance for any
sport, whether it's running, basketball or soccer.
Assume an athletic position with your feet shoulder width apart at a comfortable
distance from a sturdy box (12 to 24 inches height). Squat down, then explode up
by swinging your arms and pushing your feet through the floor to jump onto the
box.
You should always land softly on the top of the box, then return to the starting
position with control. Z
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OnFitness Magazine - July/August 2017
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