your training should be always effective, no matter if you do plyometric exercises, strengthening exercises, intervals - fat burn workouts, steady cardio or stretching.
Simple exercises like squats, lunges, dead lifts, plank, push ups, triceps dip are excellent for strengthening your entire body. But if you do not keep the proper form, you do not get the benefit of it plus you can easily injured yourself.
The push up may just be the perfect total body exercise that builds both upper body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.
Proper form for push ups:
- get on the floor, your hands are slightly wider than shoulders
- place your hands on the floor, your fingers should face forward
- rise up into your toes, keep the balance on your hands and toes
- keep your body in a straight line from head to toe without sagging in the middle or arching your back
- keep your feet close together or a bit wider depending upon what is most comfortable for you
- contract your abs and tighten your core by pulling your belly button toward your spine
- keep a tight core throughout the entire push up
- inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle
- exhale as you begin pushing back up to the start position
- do not lock out the elbows, keep them slightly bent
- repeat for as many reps as your workout routine requires
CHALLENGE FOR THE WEEK 1:
- 50 PUSH UPS every day
- Start with regular push ups, if needed do baby push ups (on knees)
Challenge yourself, do your best, let me know, how you did.
Pavla
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