Tug of war
Weightlifting exercises help impact the upper back, hamstrings, back shoulders, biceps, grip strength and abdominal muscles. A healthy back not only helps improve posture but also helps stabilize shoulders and balance with push-ups such as push-ups. The flexing posture also forces the middle body to operate to maintain stability throughout the training process.
Stand up straight, 2 legs hip-width apart, each hand holding a weight. Slightly slouch your knees and push your hips back, your upper body leaning forward. Contract your abdominal muscles and keep your back straight. Let the weight drop naturally under your shoulders. Pull your elbow towards your body, lift the weight up. Slowly lower the weight to the starting position. Perform 3 sets, each set 8 - 12 times. Rest for 45 - 60 seconds between sets.
Push-ups
Push-ups are exercises that help train chest, shoulder, forehead, abdominal, and buttock muscles. This is one of the effective exercises to strengthen the upper body, while improving body control in daily activities.
If you are not strong enough to perform on the floor, you can start with a wall or chair to reduce the difficulty, then gradually increase as your fitness improves.
Place both hands on the floor, wall, or a solid surface. Step back so that the body forms a straight line from head to heel. Contract your abdominal muscles and tighten your buttocks. Slowly lower your body, bringing your chest close to both hands.
If possible, lower it until your elbows are bent about 90 degrees. Use arm force to push your body back to the starting position. Perform 3 sets, each set 6 - 12 times. Rest for 45 - 60 seconds between sets.
