- Nov 20, 2012
- 14
- 9
Aside from pushups and variations of it (explosive pushups, clap pushups, superman pushups we do with INTENSITY) there is one other exercise that has worked absolute magic on the upper body - including back, neck, core and arms.
This will improve muscular endurance for a longer period of time which will mean you increase your resistance for your arms not just for individual stunts or tumbles but your endurance for an entire routine.
The move is called Chaturanga Dandasana (from Yoga - don't be fooled, a lot harder than it sounds!). Start in a high plank (onto your hands which are shoulder-width apart) and slowly lower your body, legs, and arms together keeping the plank. Keep body and legs parallel to the ground, but arms are bent at the elbows, holding a 90-degree angle. A large amount of strength is required to keep the arms close to the sides of the body. Keeping neck, back and hips in alignment for about 30 seconds or less before resting and starting again. One of the many benefits of performing a pose such as chaturanga dandasana is that it ads strength and muscle tone to the arms, abdomen, back, and chest. It is also a great pose to increase balance and improve posture.
Of course, the ULTIMATE exercise to increase upper body strength without equipment is handstand pushups, but they may need to work their way up before getting to that level ;-)
This will improve muscular endurance for a longer period of time which will mean you increase your resistance for your arms not just for individual stunts or tumbles but your endurance for an entire routine.
The move is called Chaturanga Dandasana (from Yoga - don't be fooled, a lot harder than it sounds!). Start in a high plank (onto your hands which are shoulder-width apart) and slowly lower your body, legs, and arms together keeping the plank. Keep body and legs parallel to the ground, but arms are bent at the elbows, holding a 90-degree angle. A large amount of strength is required to keep the arms close to the sides of the body. Keeping neck, back and hips in alignment for about 30 seconds or less before resting and starting again. One of the many benefits of performing a pose such as chaturanga dandasana is that it ads strength and muscle tone to the arms, abdomen, back, and chest. It is also a great pose to increase balance and improve posture.
Of course, the ULTIMATE exercise to increase upper body strength without equipment is handstand pushups, but they may need to work their way up before getting to that level ;-)
