"There are many variations of push-ups that can make friends at home not get bored and more enthusiastic to exercise," said Coach Jake.
Coach Jake Fitzsimmons invites us, together with #Garuda Select left-back Shabani Mbwana Kingazi, to have push-ups exercise with various variations in order to train chest, shoulder and triceps muscles.
"There are many variations of push-ups that can make friends at home not get bored and more enthusiastic to exercise," said Coach Jake.
"The first variation is standard push-ups which are useful for training the chest muscles. Furthermore, you can open your arms wider, which is called the wide hand variation. Then do push-ups with your hands closer to each other in order to train your triceps," explained Coach Jake.
Coach Jake also provides a variety of advanced push-ups. "The first is clapping push-ups: after your chest touches the floor, push the body back firmly while clapping both palms quickly and return to the starting position.
Second, weighted push-ups: this variation requires your friend to be an additional burden on your back. Another variation is feet elevated push-ups, namely by placing your feet on a sofa or chair. This exercise is very useful for strengthening your shoulder muscle, "said Jake.
Shabani himself said that he routinely does push-ups every day. "Push-ups is a simple sport that is easy to do and we can do it anywhere and anytime. Initially, I only did standard push-ups. However, in the #GarudaSelect Program I have learned a variety of push-up exercises from Coach Jake. The exercises help me to challenge and motivate myself further develop my ability, "said Shabani.