BLACKROLL MÉXICO | Arms – BLACKROLL MÉXICO

ASYNCHRON PUSH UP WITH THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 1

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 2

STARTING POSITION
Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

DIPS ON THE BLACKROLL®

STARTING POSITION
Sit on the floor. Place the BLACKROLL® behind your back. Bent your knees and plant your feet hipwqidth apart. Place your hands on the roller behind your back propping you up.

EXECUTION
Lift your buttocks off the ground and push your hips up. Lower your torso by bending your elbows, keeping your foreurms vertically. Shortly pause in this deep position. Extend your arms and repeat this exercise for 10-15 reps.