Video: ❶ How To Learn To Do Push-ups
2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01
Regular push-ups are an exercise familiar to everyone from childhood, more precisely from school. And happily forgotten and abandoned for the sake of the latest trends in fitness and super-ergonomic and high-tech exercise machines. Meanwhile, push-ups are one of the most effective exercises for women. It helps to work the muscles of the chest and arms in a short time, gives a load to the muscles of the shoulders, back and abs. It is enough to do your portion of push-ups every day, and your chest will always be taut and your arms beautiful. Location: Location: If this is not the last time you did push-ups at school, you will have to remember the technique. Multi-joint exercises such as push-ups involve many muscles and must be performed correctly. Otherwise, the effect will be significantly reduced.
It is very important to keep your body straight when doing push-ups. This makes the core muscles work. They are responsible for a thin waist, a toned belly and a strong lower back.
Take an emphasis lying on a low step platform or other stable elevation. Place your palms slightly wider than your shoulders, fingers facing forward. Do not rest on the floor with your toes, but with your knees. Tighten your abs, pull your shoulder blades slightly, inhale and lower your body, bending your elbows.
Try to touch the support with your chest. Pay particular attention to not bending in the lower back and not dropping your head. The body must be tense. After touching the support, exhale and slowly straighten your arms. Perform 10 push-ups, rest 30 seconds, and repeat.
Gradually increase the number of repetitions in each set. To proceed to the next step, you must easily push up from the support 40 times.
Take a rest while lying on the floor. The legs continue to rest on the floor with the knees. Perform push-ups at a slow pace, trying to get as low as possible. Bring the number of push-ups to 40 and gradually move on to push-ups with support on the toes. Be sure to monitor the case. Better to do five push-ups with perfect technique than twenty, arching in the lower back.
When you can easily do 10 classic push-ups, try push-ups with different arms. The wider you put your arms, the greater the load on the pectoral muscles. If you put your hands close to each other, slightly turning your palms inward, the main load will fall on the triceps and the middle of the chest.
Many athletes perform push-ups with their feet on a high support rather than on the floor. This helps work the lower pectoral muscles.
If you perform push-ups with leg support on a fitball, the core muscles will receive additional stress, because they will have to stabilize the body position on an unstable support. Such push-ups can partially replace lateral crunches, which are aimed at working out the oblique muscles of the press.
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