Do push-ups correctly It can be quite a challenge for those new to fitness. It is one of the most demanding exercises but, at the same time, one of the most effective for working the upper body. So doing them properly is not only going to translate into better physical results, but also a lower risk of injury.
If you are looking for information on how to do push ups correctly you are reading the indicated article. In oneHOWTO we will reveal all the details about all the information you need to know about it.
Steps to follow:
1
Push-ups or push-ups are ideal for strengthening the muscles of the back and shoulders. The most common belief is that they are exercises that will help you have bigger arms, but although it contributes to achieving this goal, the greatest impact falls on other muscles, specifically this exercise will help you above all to strengthen and increase the pectorals. Of course, push-ups are very versatile movements, since only a small change is enough to start working a different group of muscles. And in this sense, the position of the hands is vital: depending on their location, the movement can benefit a particular muscle group. Thus, in addition to the pectorals, arms, shoulders and back, you can work the abdomen and legs very well.
2
Unlike other exercises, push-ups only require a physical space large enough to execute the movement without inconvenience. No other additional equipment is necessary, except clothing and adequate hydration. In this sense, it is one of the most popular exercises to do at home, especially for those who do not have the possibility of investing in training machines. Here you work with your own body weight and with the will to do the training.
3
For start doing push-ups correctly The muscles must first be stretched very well to ensure a greater range of motion and limit the possibility of injury. One of the stretches Most common for the upper body is to bring the hands behind the body and hold them at the waist. Then the arms are extended in such a way that they move away from the body, stretching the chest for about 15 seconds to return to the starting position.
Another stretch is to get under the door frame, with your arms on either side of the door frame, as if holding them, making sure that your elbows are at shoulder height. Then you take a step with your right leg, as if you want to move forward, but with your arms firm on each side of the door. The stretch takes about 30 seconds to finish by bringing the body to the starting position.
4
One way to start doing push-ups correctly is with a movement modification, ideal for those who are new and still cannot support their own weight with the classic flex. In this case, the upper body is supported by the arms, with the hands aligned with the shoulders, but the lower part is supported by the knees, which should be together. This position gives greater stability and allows better results in beginners.
5
The classic flex It is executed on the floor, face down, supporting the hands aligned with the shoulders. The feet are slightly apart and with the tips of the toes resting on the floor. Then, we use the arms to detach the torso from the ground, raise it and then lower it until the chest touches the ground.
In push-ups the body does not return to the floor during the descent, if you do it it is better to rest and start again since it can be risky for your spine to try to resume the movement from there.
6
Throughout the movement the back should be kept straight, the shoulders back, the head facing forward and the neck straight to avoid tension. Contract the abdominal area it helps to maintain stability, however it is normal that the first few times it is difficult to contract while paying attention to the rest of the body. The important thing is to try until it comes out, and this takes time.
However, if you feel the need to strain your spine to keep the body straight, it is best to take a break, as you could cause an injury trying to do this. A practical way to check if the push-up is being done properly is to do it in front of a mirror, or ask someone to take a photo of you where you can see your body from the length. This will determine if the body stays aligned or not.
7
Using your wrists is vital to doing push-ups correctly. The common thing is to use the palms of the hands open, but the appropriate thing to avoid tension is to use the edge of the hand. A practical way to help yourself is by holding dumbbells.
8
The correct way to do push-ups is by using a non-slip mat or a yoga mat and with your shoes on. Doing it barefoot, with socks or directly on the ground will make movement more difficult, since your feet will slide and you will not be able to maintain stability.
9
As in all training, the important thing is to focus on execute the movement in the most correct and clean way possible, instead of the amount of exercise to be performed. Push-ups require a level of body coordination that can only be acquired with time and discipline. Once the exercise is carried out properly, the amount can be increased, depending on the objectives you want to achieve.
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