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A Qualitative Approach: 5 Exercises That Will Teach Do Pushups Right
Self-isolation has left its mark on many of us. Those who at that time tried to plunge into home fitness, and now continue to play sports. However, it is difficult to find a really suitable guide on the Internet, and not everyone has the opportunity to seek advice from a trainer.
Therefore, together with the instructors of the network of fitness centers World Class , the Championship is launching video training for home and hall. Every weekend, short videos will appear on our instagram, in which professionals will show you which exercises to choose depending on your goals, how to avoid mistakes in technique and correctly build a lesson. Stay tuned for updates, save useful posts and engage to stay in shape!
The first video workout is dedicated to push-ups - a popular basic exercise. It simultaneously engages the pectorals, triceps, deltoids and cores.
Inexperienced fitness enthusiasts are unlikely to be able to complete even a few reps correctly due to lack of training or lack of strength. Therefore, it is worth starting with lighter exercises that will smoothly lead you to full push-ups. The supervisor of the World Class Triumph gym will help us to understand them Olga Andrianova .
What equipment will be needed for training leading to push-ups?
Minimum equipment is required for training ... If you are doing at home, you will need some free space in the room, a windowsill or any other stable surface of this height, a rubber damper and bottles of water. If you are in a gym, then from the equipment you can use a barbell, bench and medballs of optimal weight.
How to equip a gym at home? Choosing the right equipment with a trainer
Simple equipment will make your workouts even more effective.
Exercises that teach you to do push-ups
Stabilization with the ball or with bottles
Starting position: lying on the floor or on a bench, shoulders and shoulder blades pressed. The arms are bent at the elbows, in the palms of a medicine ball or water bottle.
Raise your arms with the shells up, pushing them out, and straighten them above your chest. Then return to the starting position. Make sure that the hands and elbows are stabilized, the abs are tense, and the head is in a normal position. Maintain a natural deflection in the lower back.
Press with a shock absorber while standing
Starting position: standing, arms open and bent at the elbows, the shoulder blades and shoulders are brought down, the forearms are at chest level in parallel with the floor, the press is tense. Palms hold the shock absorber handles, it is attached at the back exactly at chest level.
Straighten your arms in front of your chest, overcoming the resistance of the shock absorber, and then return to the starting position. The main thing here is to always keep your elbows parallel to the floor. Also pay attention to the stabilization of the hands and shoulders. It is very important that there is no bending in the lower back.
For better fixation, you can bend your legs. If everything is in order with her, then you can perform the exercise on straight legs. Make sure that the elastic is attached at the back exactly at chest level. If you move it a little higher or lower, you will need to stabilize the hands and elbows more in order to perform the movements correctly.
Push-ups from the bar or from the windowsill
Starting position: standing, arms slightly wider than shoulders, palms resting on the windowsill or bar just below the chest. The body and legs are straight. The lower back and abs are tense, the shoulder blades are brought to the center of the spine and down.
Maintaining the position of the body, bend your elbows and lower your chest to the windowsill or bar. Then gently return to the starting position. At home, you can do push-ups not only from the windowsill, but also from any surface that is just above the waist - this will facilitate the exercise.
What am I doing wrong? 5 common mistakes in push-ups
Progress will not keep you waiting if you get rid of these shortcomings.
Push-ups with rest at the bottom
Starting position: emphasis on the knees, the hands are located under the shoulder joints and spaced slightly wider than the shoulders, the shoulder blades are brought to each other. The body maintains a straight line from the shoulder through the pelvis to the knees on the floor.
Bend your elbows, lower yourself completely to the floor and relax. Then return to the starting position. It is important to keep the body straight: the chest and pelvis should be lifted off the floor at the same time. You need to have a strong abs to hold this position without a wave. If you do make a wave, then you need to strengthen the abs and arms.
You need to lower yourself smoothly, evenly, the pelvis and chest touch the floor. The shoulders and body form a 45-degree angle. The shoulders and shoulder blades are always lowered and brought to the center of the spine. The shoulders never rise to the ears.
Push-ups from the knees
Starting position: rest on the knees, hands are located under the shoulder joints and spaced slightly wider than the shoulders, the shoulder blades are brought to each other, the back is straight, the body without deflections. The gaze is directed 10 cm in front of you or clearly down.
This exercise brings you close to regular push-ups, which are performed on straight legs, not on the knees. Keeping the body straight, bend your elbows and lower your chestto the floor. Then slowly return to the starting position.
There should be no undulating movements during the push-ups. The press always helps to push itself up a little into the ceiling. When leaning on your knees, do not cross your legs: either rest them on the floor, or keep them straight.
Perform each exercise 15-20 times from 3 to 5 sets.
How often should you repeat the workout?
To learn to do push-ups, you need to do at least 2-3 times a week and watch that the muscles have time to fully recover. And remember that if we do 20 reps, then they must be of good quality. If you understand that you can only do five efficiently, then start with five. There is no mandatory minimum here. The main thing is to do so as to feel the working out of the muscles. Of course, it's better to gradually increase the number of repetitions each day.
More is better? How to determine weight and number of reps
Heavy or light dumbbells, 5 or 25 reps - it all depends on your goals.
Discomfort can signal an error
Push-ups are more stress on the chest muscles, a little on the shoulders and triceps. You shouldn't feel that only your hands are working. Discomfort in the lower back indicates that you are not holding the press - you need to work hard on it.
If your neck starts to turn on, then you are not holding your shoulders down. It is important to pay attention to bringing the shoulders and shoulder blades down and back, to keep the pectoralis under control. A pulling sensation from under the armpit to the middle of the solar plexus is considered normal.