How to do push ups for beginners: female and male

The push up may just be the perfect exercise that builds both upper body and core strength if  Done properly,

PUSH UP

it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs. A pushup uses your own body weight as resistance, working your upper body and core at the same time. A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.


How To Perform PUSHUP?

1. Lie on the floor face down and place your hands about 30-38 inches apart while holding your torso up at arm's length. positioning your hands slightly wider than your shoulders. not more than your capacity.

2. Then lower yourself downward until your chest almost touches the floor as you inhale. Extend your legs back so that you are balanced 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. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.


3. Now breathe out and press your upper body back up to the starting position while squeezing your chest. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.


4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

In the standard pushup, the following muscles activate:

● chest muscles, or pectorals { Pectoralis MAjor, Pectoralis minor}
● shoulders, or deltoids { trapezius, Deltoid(3fibers), Supraspinatus, Infraspinatus, Subscapularis, Serratos Anterior}
● Biceps, Triceps
● abdominal Muscles


How Many Pushups per day?

Find the answer what is Your 1 repetition maximum? then you will get the right answer. everyone is different and that can vary the daily repetition of Pushups.

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel