Nowadays exercising is practically a fashion. Beyond health, exercise has become a way to cultivate and beautify the body. There are many forms and types of exercises. There are also parts of the body to which people show greater interest such as the abdomen, mules, arms etc. But there are other very important parts of the body that must also be toned, for example the chest.
In this case the chest, which should also be part of the exercise routine. To tone and increase this part of our body there are several types of exercises. One of the most effective and oldest ways to work this area of the body is push-ups.
Push-ups are undoubtedly an exercise with many benefits not only for this area, but also for other areas of your body.
It is important that you know that push-ups are also known as push-ups. The latter has become a term in international use.
Benefits of Push-ups
Before including this type of exercise so important in your routine, you should also know the benefits that it gives you. This type of exercise has in addition to the advantages of toning and strength other benefits that contribute to the stability of your body.
In addition to being considered an indispensable exercise, it is also very useful for your performance. Therefore, you should perform it correctly as it helps prevent injuries to your body. Especially on the shoulders, back and wrists.
The constancy in the push-ups will give you greater resistance in other types of exercises. It will undoubtedly increase your performance.
It is an exercise that not only works on the chest, but activates other muscles of your body such as the biceps, triceps, legs, forearms and puts them all to work simultaneously.
This exercise is of the compound type, because it activates when it is performed, to several muscles of the body. This in turn allows to improve the cardiovascular system. Supporting your heart health and providing you with higher quality.
Push-ups effectively contribute to the growth of your muscles. Combining this exercise with other weight-bearing exercises will help your muscles grow and tone faster.
Push-ups help improve your posture. Especially if you have an office life, in front of a computer, this type of exercise will help you improve your posture, as it directly affects the strengthening of the lumbar muscles.
Push-ups have a number of benefits on your body, especially they have the ability to prevent injuries to almost all muscles. Do not hesitate to make this practice routine.
An easy way to exercise
Push-ups are an easy way to exercise. It has no cost and only requires a little of your time and dedication.
You should only be on support on the floor, with your arms stretched out and your hands separated at the distance of your shoulders. You should not forget about the feet, putting them together or slightly apart. In this way slowly lower until you put the rib cage very close to the ground.
The back should always be straight, it should not curve it. In addition, your body should never rest on the ground. The movements are continuous. This may take some time to do it the right way but you should do it continuously until you finally achieve it.
This is the classic and primary way to perform push-ups. This way is very easy to exercise, but there are other easy and not very easy that also contribute to the improvement of your health and physique.
You must take into account
It is very important that when performing the push-ups, you take into account some requirements. This type of exercise is very easy to perform, but not all organisms are prepared for it, so you should have some tips present.
- When your body is on your hands, with your feet joined or slightly apart, the flexion should be done with all the weight of your body towards your chest. The elbows should be facing the feet.
- If the surface where you perform the flexion is padded, you can do it on the knuckles, or simply on the palms of the hands.
- If you do the push-ups on the floor, you can get some handles for push-ups, this will allow you to perform the exercise more comfortably.
Do not rush if you feel that in a day you only manage to do one or two push-ups. This is very normal, just create your exercise rhythm and over time it will be much easier for you to perform the same.
To exercise push-ups
Push-ups are also a very good way to perform exercises. Therefore, do not hesitate to do them daily or at least twice a week.
When you are already located in the starting position, where you have your feet and shoulders correctly placed, perform the first push-up. Rise on your arms, and put all the weight of your body on them and your feet.
There should be a continuous line between your head and your heels. At the same time, it contracts the abdomen and thus not only collaborates with its strengthening, but also with that of its hips. This position he takes when he reaches the top is also known as Plank, and is always the first and final position of a chest push-up.
When you already know the proper way to perform a push-up, you should know that there are other ways to place your arms and feet when performing this exercise. This placement depends on the interests you own. There are three types of push-ups that are considered basic and that work the different muscles of the body.
Normal or regular push-ups
In so-called normal or regular push-ups, the hands are separated a little more than the height of the shoulders. These work mainly the arms and chest.
To perform them you must lower the bust to the ground, until your shoulders manage to form an angle of ninety degrees. If you want you can do it with your shoulders attached to the body, with the aim of achieving greater physical resistance. It is very important that you keep the position of your head forward, that is, your view should be forward.
You should not lower your hips in the plank position and go breathing while it goes down. As time goes by your body will take the agility to go down and up with better fluidity. You should keep in mind, at least at first, that your chest when going down should be about 8 – 10 centimeters away from the ground.
Once down you must climb again, push hard and exhale while doing so. That strength must be realized by your shoulders and chest. The arms should be stretched up but not in a firm position. Here the triceps and other muscles also work, which although they are not the main ones also contribute and benefit from exercise.
Open arm push-ups do more work on the chest and in turn clear the arms a little of strength. For them you should place your hands well away from the shoulders.
Diamond bends
Diamond push-ups as the name suggests should join the hands on the floor forming a diamond and placing them under the chest. This type of flexion works the arms more than normal flexion.
For this flexion you will need more strength and therefore more practice. It is advisable that you start your push-up routine with the regular ones and then when you have achieved a rhythm in them, start in these.
Scorpion push-ups
This is another modality to do push-ups. There are many types of push-ups that you will do as your body gets used to this type of exercise. In this case the scorpion push-ups, the arms should be placed the same as in the regular push-ups.
The novelty of this type of flexion is that you must raise one foot, that is, lift one leg and bend your knee to the side in the direction of your back. You can alternate each leg, or do it individually one leg and the other.
One-arm push-ups
This type of push-ups has a somewhat different position from the others. To do this you must open your legs enough. Then place one of your arms on your back. Having your legs open will allow your body to maintain balance.
Then with the arm you have on the floor perform the flexion. You should do individual runs with each arm, the same amount.
Useful tips
- When your body has already adapted to this exercise system, do not hesitate to combine the different types of push-ups. Try the ones in this article and don’t skimp on looking for other ways to do push-ups.
- Always before performing the training with push-ups warm the muscles and joints. Warming up is vital to avoid injury.
- If you have a large mirror, in which you can see while doing the push-ups, do not hesitate to do it in front of it. This is very good for you to see how the exercise is balanced.
- Especially for those who start in push-ups it is better to put a padded blanket on the floor, to make it more comfortable to perform.
- Do not be afraid to do it in different places, it is one of the biggest advantages of this exercise, being varied, they can be done wherever you want.
- Do not panic if at first you tremble with each push-up. This response of the body is normal and only takes practice.
- Start with the easiest way to do push-ups and then make your routine more complex.
Beware of push-ups
- If you feel severe pain in your shoulders, arms or chest you should stop. This means that you are performing the exercise poorly. It may also indicate that your body is not yet ready for push-ups, so you should perform other exercises to strengthen your body and then start doing push-ups.
- Don’t expect to do a lot of push-ups in the day the first time. This is gradually, do not tire your body.
- Take care of each posture for the exercise, it is very important that the postures are adequate but you can be injured very easily.
- Do not do this type of exercise when you finish eating, or when you feel full.