Contents 1. What Makes The Push-up So Special? 2. How To Do A Proper Push-up? What Makes The Push-up So Special?
Many people grow up detesting them but push-ups are one of the greatest exercises ever invented based purely on the fact that they are a functional exercise that can be performed anywhere at any time and you only need your body weight to execute them. As an exercise that challenges your strength, power, stability and endurance, push-ups are a full-body exercise that has countless modifications and progressions. By making a few slight adjustments to your hand position, angle of your body and the tempo of the exercise, you can later how the push-up impacts your body and different muscle groups. Often you will find a variety of fitness challenges, either in your gym or maybe even your workplace (emergency services, military) that incorporate a certain amount of push-ups as part of their requirements. How To Do A Proper Push-up? While it seems like a relatively easy exercise in theory, the practical execution of a proper push-up is often a challenge for people. Too often people will perform push-ups incorrectly with their elbows flaring out, hips dropped, butt in the air, head not in the correct position or they lack proper depth. With regards to the most basic form of a push-up, start on your hands and your knees (in a tabletop position). Place your hands and wrists directly under your shoulders, slightly outside of shoulder width. If you place your hands in line with your head instead of your shoulders, you will more than likely place a lot more pressure on your shoulders and cause potential injury. Extend your legs out behind you (plank style). This is your starting position. Place your feet approximately hip width apart for stability. The closer your feet are together, the more challenging it will be for proper balance. Make sure your spine stays in neutral position. Imagine a pole running from the back of your head, straight down your neck and back. Do not look straight down, focus on a spot slightly 2-3 feet out in front of you. 섯다 When executing a push-up, it is important to keep your elbows at approximately a 45 degree angle. The target depth of a traditional push-up is to have your chest approximately a fist height away from the ground on the decline. When you push back up, remember that you want to return to full height. Many people tend to cut their range of motion (one way or the other) short, which stops you from attaining the full benefit of the exercise. Breathing tips – Breath out during the concentric movement (raising up), breath in during the eccentric movement (lowering down). Some simple modifications for those who find regular push-ups to be a challenge include, wall push-ups, incline bench push-ups and knee push-ups. For those who have weak wrists or struggle reaching full depth, the option of using push-up bars could be a helpful tool.
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