Push-ups may sound simple, You just lower your body to the floor and push back up again. But doing them correctly involves using several of the body’s major muscle groups, ads they don't just work the arms and that’s why the bodyweight exercise can help you build core strength. If you are into high-intensity interval training (HIIT), CrossFit, circuit training, or powerlifting exercises you would have come across varieties of push up patterns as they are key in body toning and strength gain.
Push ups actually work many body parts as it is not just an upper-body exercise, but they actually work the full body. Program works the muscles of the arms, chest, and back, as well as abdominal muscles and your quadriceps which helps body achieve stability. As a beginner you can injure yourself doing push-ups if you take on too much too quickly, start with modified push ups, as they build lots of strength and endurance, examples are box push-ups, knee push-ups and standing push-ups done against a wall. Peradventure you experience sharp chest or shoulder pains see your doctor before starting. Incorporating push-ups into your workout routine at least three times a week, doing three sets of 5 to 10 push-ups for 2 weeks has scientifically been proven to improve heart rate by 60%.
Here are the forms of Push-ups that guarantee results ;
Grab a box or elevated stack. Place your hands about shoulder-width at both ends on the box, Straighten your legs out and back, one at a time, keeping your feet at a comfortable distance apart, so that your body forms a straight line from top of head to heels. Maintaining your core engaged and your head in a normal position. Slowly bend your elbows to form a 45-degree angle with your torso, lowering your chest toward the box as far as you can go without altering the form on the way back up. Ultimately, you should aim to build up enough strength to gently touch your chest to the box, However keeping your form correct is more important than how far you lower your body.
Start on all limbs fixated on the ground and move into plank form, with hands wider than shoulders and knees on the ground, body should form a straight line from head to knees. Then Keep your head in a natural straight position, Place knees on the ground, not cross your feet gradually bend your elbows to form a 45-degree angle with your upper chest, lowering your chest toward the floor, making sure to keep your back as straight as possible. Allow chest to meet floor if possible, or go as low as possible without altering the position of your back, .Press the floor away as you rise back up to original start up position.
Begin on all limbs fixated on ground position, ensure hands are a little wider than your shoulders and knees on the ground. Allowing head in a neutral position stretch your legs out and back, one after the other, keep your feet well apart so that you’re in a high-plank form, as body forms a straight parallel line to the floor from top of head to heels. Gradually bend your elbows back till they are at acute angle with your torso, Depress chest until it almost touches the ground while keeping the core muscles firm and your back as flat as possible. Pause for a moment, then push your body back up into high-plank position, maintaining a flat back and engaging your core, front deltoids, triceps, chest, and forearms.
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