تمارين المنطقة العليا
Upper Region


Standard push-up


Uneven pushup


من الأمام



Elbow pushup



Table pushup



Wide arm pushup



Dip



Decline pushup



Walking pushup



Hindu pushup



Diver bomb pushup



Triangle pushup



Finger tip pushup



Clap pushup





Hand stand pushup



One armed pushup

يتبع

تمارين المنطقة السفلية
Lower Region

Mountain climbers




Grass hoppers




Hindu squat




Lunging plyo-drill



One-legged squat

تمارين منطقة الوسط
Mid Region

Crunch - standard



Oblique crunch



Straight legged sit-up


Legs out crunch



Fludder kicks




Elbow twist




V-up




تمارين لمناطق متنوعة
Miscellaneous Region

Bicycle



Bear walk




Crab walk



Horse pushup




Bridge



Pyramid




Bridge Pushup




X-Pushup




Stretch Pushup