We will start with easy exercises. Push up is a first exercises. When doing pushups essential that the body is right and that his chest touching the ground.Head face up and lift your hands up to the end.
If you can not do man push up do women push up.Do more women push ups long time and then cross to do male pushu ps.
You have a lot of types of push ups and they attacked different misucles.and i will show you here some types of push ups :
mass:
doing push ups three times a week.if you want to get mass doing pushups in the series start on the 5 series and later increase the number of series in one series doing as many pushups you can.if you can do more then 30+ push ups then you need to put some weight on your body.relaxion between series is 1-2 minute.
definition:
if you want definition you need to do 8 seiries in 1st do 5 pushp then in next 7 tehn in 3rd 10 and on next 5 you raise up for 2 push ups in series.relaxation betwen series is 30sek-90sek.