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Anonymous
Arms: Pushups. Remember back perfectly straight the whole way, nose TOUCHES the ground. Try hands wide, hands together, one arm, Or lifting one out in front of you with each rep. For power, try clapping pushups. Pullups/chinups Even if you can't do then normal, you can jump and slowly let yourself down.
Incline or decline pushups are good too. Decline ones will really hit the shoulders.
Laying rows. Find a bar, or sturdy table about waist high, lay under it and pull your upper body to the bar from the ground, with a rigid back, using your heels on the ground.
DIPS! do bench dips with Your body weight. Too easy? use another bench or chair to get your feet off the floor. Or find a narrow pair of railings and do bodyweight dips.
And lastly don't forget your sit ups. Try doing sets of 15-20, as endurance in the midsection is important.
If you can do the sandbag deadlifts, they will help your back too. Just WATCH THAT FORM, if your back rounds out, you risk injury.
(had to break into two posts) I hope this helps more than the OP too.
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