Thursday, 25 October 2012

How to do Push-ups Correctly

The push-up is one of the most effective exercises ,it works the arms, the chest, the back, the shoulders and the core, and it requires no equipment and minimal space.
You can do them anywhere. They don't require any equipment. And they're more effective at building rippling muscles than you probably realize.In fact, researchers recently discovered that performing push-ups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning Research.

How to do

Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides.



Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more.


All that pushing may be great for your muscles, but too much can create an unwanted effect — making your pecs so tight that they pull your shoulders forward, resulting in bad posture. To combat this effect, balance out those push-ups with exercises that help strengthen your back muscles.

How many push-ups can you do?



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