Workout of the day that will kill your shoulders and arms in 6 minutes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

No dumbbells or resistance bands. Just you, the timer and the burning muscles.

This complex is aimed at express pumping of the muscles of the shoulder girdle. In just 6 minutes, you will properly load your shoulders, pecs and triceps.

The workout is designed for an average level of fitness. Some exercises can be simplified, but it still makes sense to perform this complex only if you can do at least 15 classic push-ups per set.

If not, try our push-up program to help build your chest and arm muscles.

How to do a workout

All exercises are timed, so you will need a timer for your workout. Also find a stable support about 50 cm high, such as a chair or sofa.

The complex looks like this:

• Push-ups "slide" - 30 seconds.
• Negative "slide" - 30 seconds.
• Rest - 30 seconds.
• Push-ups in a pseudoplane - 30 seconds.
• Holding the pseudo-plate - 30 seconds.
• Rest - 30 seconds.
• Shoulders in a stand with feet on a chair - 30 seconds.
• Stance with legs on a chair - 30 seconds.
• Rest - 30 seconds.
• A ladder of push-ups and layouts without weight - 60 seconds.

How to do exercise

The workout alternates between dynamic and static movements. The latter will "finish off" the muscles and will not let you suffocate.

Push-ups "slide"

Push up almost until your nose touches the floor. For easier movement, place your feet further away from your hands.

Negative "slide"

As slowly as possible, lower yourself into the push-up "slide" so that you reach the floor only at the very end of the interval. If you made the movement faster, return to the starting position and start over.

Push-ups in a pseudoplane

Place your hands not under your shoulders, as in regular push-ups, but much lower - somewhere at chest level. Do push-ups in this position, tighten the abs and buttocks so that the body remains rigid and the lower back does not sag.

Hold pseudo-plan

Stand in the pseudo-plate position. If you run out of strength, replace the movement with a regular bar, but watch the shape - keep the lower back from sagging.

Shoulders in a standing position with feet on a chair

Place your feet on a chair and move your hands closer so that the body is almost perpendicular to the floor. Take turns touching the opposite shoulders with your palms. To simplify the movement, perform shoulder touches in the "slide".

Stand with legs on a chair

Hold a handstand. Keep your wrists, shoulders, back and pelvis in line.

Ladder of push-ups and layouts without weight

Start with one slide push-up and two no-weights workouts. Increase the number of push-ups by one each time, and then do twice as many strokes:

• 1 push-up + 2 spreads.
• 2 push-ups + 4 spreads.
• 3 push-ups + 6 spreads.
• 4 push-ups + 8 layouts.
• 5 push-ups + 10 spreads and so on.

If you run out of strength, do regular push-ups instead of "slide".