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The right way to do a pushup



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Pushups are great workouts for the entire body.


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In my humble opinion, if there is one workout movement that is always difficult ̵

1; how & # 39; in form & # 39; you are – it is a push-on exercise. Even on my best workout pushups are still a challenge. It doesn't matter if you do a full-body push-up, a modified one on your knees or another variation – I'll always feel the fire quickly .

Given that push-ups are a proven move that you will make in almost any training or class, it is a good idea to learn to do one correctly. According to fitness trainer and founder of Taylored Fitness and the Ignite program, Brooke Taylor, people do them wrong all the time. Part of the problem is not being strong enough to do one at all – and working up to do push-ups correctly is no easy feat.

A combination of strength endurance and endurance is needed to control pushups. But it's worth the effort – the push-up is a simple but very efficient way to work on your entire body. "Push-ups are a great exercise for the entire body, designed to build muscle endurance and strength. They activate the chest, core, legs, shoulders, triceps and glutes to maintain the correct shape. The great thing about push-ups is that they can be done anywhere, anytime because they require no equipment, "Taylor said.

Keep reading to find out how you can do a perfect shape push-up, how to build the power to do more and what you can do to continue when you do the basic push-up have mastered. [19659008] How to Perform a Push-Up Correctly

Whether you can do 20 push-ups at once or have never tried one, it never hurts to have a refresher course on how to perform push-up correctly. Here's how to do one, according to Taylor.

Here are Taylor & # 39; s instructions for the correct pushup form:

1. Begin in a quadruple position with your hands directly under your shoulders (or slightly wider) and your knees directly under your hips.

2. Grab your core and stretch one leg and bring the other together to form a nice long position – a plank. Focus on maintaining a nice neutral spine with your focus directly between your hands.

3. As you breathe in, lower your body to float off the ground, making a 90-degree angle from shoulder, elbow to hand. As you breathe out, push the floor away while keeping your body strong and tight.

Common Form Errors to Look Forward

Although pushups are fairly simple exercises, there are many ways to do them wrong. Below are the most common form errors that Taylor sees all the time.

  • Forward head: When your head sticks out and is not in line with the rest of your body.
  • Raised shoulders : Keep your shoulders down, away from your ears and as relaxed as possible.
  • Lower back collapsed: Keep your lower back neutral by making sure your core is stuck, avoid curvature or play to protect your back. [19659017] Hips pushed upwards : a pushup is not a down-dog or a piece, so if you raise your hips, you lose the work in your core.

"Many of these form errors are due to the fact that the client is unable to bear his own body weight and as a result they begin to compensate to gain muscle strength throughout the exercise," Taylor said. If you notice that you are making these formal errors, consider moving to a push-up, which you can learn below.

A guide for beginners to do a push-up

If you want to die to master a push-up, the best way to get started is to take baby steps and get on to work from a modified push-up to a standard. Although it can be tempting to fall to the ground right away and try 20 pushups now – you can end up hurting yourself or getting really discouraged.

First try to do a pushup against the wall

"If you are a complete beginner and carry your own body weight, that is too difficult then I would strongly recommend you to put them against the wall allows you to get the feeling of weight distribution and gradually increase the load on the body as you progress in. For most beginners, the weight can be much on their wrists, so this would be a great place to begin, "Taylor said.

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Brooke Taylor

Controlling a board

A board is essentially the first step in making a print, so it makes sense that if you can master a board, it will be much easier to print on it to make. "To move on to a real push-up, you need to be able to control a perfect plank with your weight distribution across your wrists, involved in the core, neutral pelvis and spine and a long neck," Taylor said.

Start with your knees

A typical adjustment for a pushup is to place one on your knees. This removes a large part of the weight from your upper body, but not so much that you don't get a challenge.

"Get used to holding your own body weight, attracting the right muscles, taking the right shape, and then building on that," Taylor said. "This is the best way for beginners to learn how to recruit all the right muscles and build the initial strength to cope with their own body weight."

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Brooke Taylor

To take a pushup out of your knees: "Start in prone position, flat on your stomach. Place your hands down in line with your shoulders, activate your buttock muscles, grasp your core and press up to create a nice form a long line from head, shoulder hips to knees. As you breathe in, lower your body to a 90-degree angle at your elbow, exhale and press away. Repeat. "Taylor said.

Continue to a single-legged push-up

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Brooke Taylor

After you have mastered the kneeling pushup, you can proceed to a single leg pushup. Here's how to do it:

1. Begin to lie flat on your stomach with your hands in line with your shoulders as you bend a knee to your buttocks. Extend the other leg and put your toes underneath.

2. As you exhale, press up and form a long arrow position from shoulder, hip to knee while extending that other leg.

3. As you breathe in, lower your body to float off the ground and make a 90-degree angle from the elbow while keeping your core tight and the gluteal muscles activated.

4. As you exhale, push the body away and extend the elbows.

"This is a unilateral movement, which means that one side of the body works while the other side is forced to stabilize. It adds more weight load, while still being forced to recruit your core muscles for rotation and shift to prevent weight distribution Both parties are forced to work independently of each other. Begin with six on each side and continue while perfecting your shape, "Taylor said.

3 advanced push-up variations

Once you have mastered the basic push-up (congratulations!), You can now try to perform variations on pushups that are more advanced and help you target even more muscle groups. Below are a few challenging variations that Taylor recommends to try once you've mastered the basics.

Superman pushups

"This is a great way to train your body in both the concentric and eccentric phases to help get full motion range. It also adds the extra bonus of activating the rear chain of the body, "Taylor said.

1. Begin to lie prone on your stomach with your arms and legs extended.

2. Breathe in with the arms and legs away from your center and extend your backbone with your palms up.

3. As you exhale, slide your hands to your chest and at the same time tuck your toes in to push the floor away and find your plank – long arrow position from head, shoulders, hips, and toes.

4. Breathe in to lower the body evenly and extend the arms back to superman position and exhale to push up and repeat.

Command & # 39; s for pushups

"This is a great way to challenge your upper body to improve your muscle strength and endurance. The goal here is to keep your core tight and pelvis neutral during combining two push exercises, "Taylor said.

1. Start in a plank.

2. As you inhale the right elbow down, then the left elbow down, exhale to push up with the right arm, then the left to return to your plank.

3. Breathe in to lower the body and form a 90-degree angle of the elbow, shoulder, and chest. Exhale on the floor.

4. Repeat sides alternately.

Pushups for runners

1. Begin in a plank position with your hands directly under your shoulders, your core and gluteal muscles turned on and your legs hip-apart.

2. As you breathe in, lower your body down and form a 90-degree angle at the elbow over a distance of a fist between your chest and the floor.

3. Exhale to extend the elbows and push the floor away. Breathe in quickly with one knee towards your center and as this switch switches to the other leg – this movement is called a "runner".

4. Alternately four times each side.

5. Repeat the sequence.

"This is a great way to build on muscle endurance and add variation to your pushup. It challenges the shoulder girdle, core stabilization, chest muscles and adds a small cardio element to the exercise," Taylor said. [19659068] The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.


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