Basic exercises for the arms, shoulders, and chest
Exercises: Bridge dip and Push-ups
Training type: Strength Training
Element: Earth
Chakra: Heart Chakra Balancing
Subtle body: Physical Body
Requirements
Bridge dip and Push-ups are exercises that you do on the ground. They are advanced activities, and the posture should be correct to have the wanted outcome and not hurt yourself. For push-ups, it is important to keep the back straight throughout the movements.
Outcome physical
With these two activities, you tone up your especially your chest, arms, triceps, and shoulders. They give you a lot of strength because the exercises are done with your body weight.
Outcome spiritual
These two exercises strengthen the energy field of the physical body. They work on your feelings of taking responsibility for yourself and making you trust your abilities.
Best ways to do
In a Beginner Circuit: Alternate 10 reps of Bridge dip and Push-ups 2 times. Gradually work up to longer sessions.
In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as Biceps curl, Shoulder to the side, Standing push-ups, and Triceps kickbacks.
In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Side to side, Arms roll, Elbow press, and Shoulder shake.
Guidance
1. Bridge dip
Come in a supine plank. Start to lower your arms and hips and then push them back up. Feel your triceps, shoulders, and back muscles working. Breathe slowly and steadily.
Keypoints:
- Push your hips up
- The weight is on the upper arm
- Keep your buttocks off the ground
- Keep your hand under your shoulder
2. push-ups
Come in a plank position with the knees on the ground and the legs bent. Start to lower your arms and the chest to the ground and then push up again. Feel your shoulders, chest, and biceps muscles working. Breathe slowly and steadily.
- Keep your back straight
- Keep your stomach tight
- The weight is on the shoulder
- Keep your hand under your shoulder
