Do you know how to do push-ups properly?

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Push-ups or push-ups will work on many important organs of the body. Learning the right push-ups is one of the top goals many exercisers have.

The push-up exercise is not simple if the upper body strength is not developed by the lower body strength. Plus, if you've ever felt scared or pressured, or found it difficult to do push-ups, most people will try to avoid this exercise despite their high fitness. Thus, making push-ups more difficult.
However, if you can master the push-up exercise, it can change your exercise routine, as it makes you more confident and provides a solid foundation of strength for your body. Here's what you need to know about proper push-ups and how to get started.

1. What is push-up exercise?

Push-ups are an important bodyweight exercise that can be done anywhere. This is considered a compound movement that involves multiple joints and stimulates large muscle groups. Push-ups can be thought of as a dynamic version of a high plank exercise with the following specific steps:
Step 1: Start in a high plank position, placing your hands shoulder-width apart or slightly wider. Pay attention to squeezing your shoulders, tightening your glutes, and squeezing your abs. Step 2: Lower your elbows toward the floor so that your elbows form a 45-degree angle to your body. Notice the fingers are spread out, the middle fingers are pointed straight ahead. The arm can be adjusted near or wide to the outside depending on the feeling of the shoulder and arm to be most comfortable when performing. Step 3: The next move of the push-up exercise is when the chest or chin touches the floor, pay attention to squeeze and hold the body so that it does not touch the floor, the elbows are extended. Finally, push your body upwards as if you were starting in a high plank position.

2. What are the benefits of push-ups?

Push-ups are one of the best exercises to train muscles including pectoralis major and pectoralis major. Building chest strength is important because:
Make the body stronger in chest exercises; Assist with daily activities such as pushing heavy objects forward or overhead; Improves shoulder stability as muscles other than the pectoral muscles are also involved in this move. >>> Yoga exercises to relieve menstrual pain

3. What are the types of push-up exercises?

There are many types of push-ups to try depending on the fitness of the practitioner. Here are some exercises and how to do them.
3.1 Push-up Exercise 1 - High Hands Push-up Place your hands shoulder-width apart on a low platform, chair or table and also start in a high plank position so that your feet, knees, hips, and shoulders are on top. a straight line. Squeeze your body and keep your elbows close to your sides; Bend your elbows and pull your shoulder blades together to lower your chest to a platform, chair, or table; Press your hands to straighten your arms back to the starting position. 3.2 Push-up exercise 2 - Traditional push-up Start in a high plank position with palms flat, hands shoulder width apart, legs stretched behind, while focusing on core and glutes. Bend elbows and lower chest toward floor. Use force to push your arms up to straighten your arms. 3.3 Push-up exercise 3 - Push-ups to release hands Start in a high plank position with palms flat, hands shoulder width apart, legs extended behind, while focusing on core and glutes. Bend elbows and lower chest toward floor. When your chest touches the floor, raise your arms so that your chest rests on the floor. Place your hands behind your back and push up with your palms to straighten your arms. 3.4 Push-ups 4 - Push-ups Place your toes on a platform, bench or step, then get into a high plank position with palms flat, hands shoulder width apart. Bend elbows and lower chest toward floor. Push the palm of the hand so that the arm is straight. >>> Exercises for thighs and calves

4. Some common mistakes to avoid for proper push-ups

While push-ups are great upper body exercises, doing them incorrectly can make this exercise less effective, possibly even leading to injury. Here are some common mistakes to avoid for proper push-ups:
Keep your lower back flat, which means no hips sag or back arches. If done incorrectly, it will make it more difficult to perform the push-up exercise and not achieve the benefits that this exercise brings. To be able to do push-ups in the right position, a suggestion given by the trainer is that the practitioner should stand up, put his hands on his hips, raise his buttocks and arch his back. Then, do the opposite, tilt your hips down and flatten your back. This is the position to maintain when doing push-ups. If done regularly, the body will get into the right position and get used to this position. To modify the push-up position to make it easier to do, it can be adjusted by raising the arms instead of lowering the knees, as push-ups require the knees not to be moved. If doing push-ups is too difficult, you can try starting with as high as possible depending on your strength to feel most comfortable. Then lower the incline slowly every few weeks to build strength. Although it is difficult to do push-ups properly right from the start, you can, however, adjust the movement to your fitness level and gradually increase the level of exercise and difficulty to achieve these goals. benefits of this exercise.

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Reference source: self.com, menshealth.com