If you are looking for an effective weight loss exercise that requires no equipment and can be done anywhere, Spiderman push-ups are a worth trying. This is an enhanced version of traditional push-ups, affecting multiple muscle groups at the same time, especially useful in burning calories, improving flexibility and supporting fat loss.
This exercise not only challenges the upper body but also increases hip and core movement and improves coordination, key factors in a healthy body, said fitness expert Aman Puri, founder of the fitness center Steadfast Nutrition (India).
What is Spiderman-style push-ups?
Basically, this is a traditional push-ups sport combined with a knee bend to the side, like a spider climbing a wall. When lowering yourself, bring your right knee to the right elbow (and vice versa on the other side). This move works at the same time with many muscle groups: chest, shoulders, back arms, abdomen, hips and legs, creating an effective whole body fat burning exercise.
5 outstanding benefits of this exercise
Increase core strength: Bending your knees to the sides causes the abs to work strongly, helping to tone both sides of your abs, which is a weakness of many people. According to the Journal of Science and Sports Medicine, strong core muscles help prevent lower back pain.
Increased hip flexibility: People who work in offices and are sedentary often have stiff hips. The push-up of your feet inside the push-up helps stretch and increase hip mobility.
Develop upper body strength: This exercise works the chest, shoulder and backarms, an important muscle group that helps you perform better daily movements such as pushing, lifting or balancing.
Effective weight loss: By exercising multiple muscle groups at the same time, the body needs more energy to do the exercise, thereby increasing calorie burning. A study in the New England Journal of Medicine shows that coordinated exercises such as push-ups and variations help increase metabolism and support fat loss.
Improve coordination and balance: Spiderman push-ups require stability when performing quick and distorted movements, helping to improve body control, an important factor in preventing injury.
How to do it properly
Start in a high plank position with your arms wider than shoulder-width apart.
Lower yourself as if doing push-ups, while bringing your right knee to your right elbow.
Push up, bring your legs back to their original position.
Repeat on the left side.
Do 2-3 sets of 68 reps on each side.
Who should not practice?
Spiderman push-ups are an advanced exercise that is not suitable for:
Newcomers start practicing.
People recovering from shoulder, hand, back or knee injuries.
Older adults have problems with balance or muscle strength.
This is a great exercise if you are used to traditional push-ups. But if you are just starting out or are injured, consult your coach before exercising, recommends expert Aman Puri.
