due to recent special circumstances, many people are at home, unable to go to the gym to work out, their muscles are not exercised, and people become restless. What to do? Today and you recommend a familiar and effective movement - push-ups
if you ask the most familiar movements of the unarmed, i believe most people will think of push-ups, because it can be exercised anytime and anywhere, men and women are suitable, provided that you do it right.
push-ups may be the most basic of movements, but the details are the most crucial to doing the perfect push-up
for a weak upper body, the push-up is undoubtedly the best move to explode the feeling of pump. When done correctly, it strengthens the chest, enhances shoulder stability and tests core control - all of which can give you powerful pecs and triceps. But push-ups can also be a double-edged sword, and the wrong move can make for serious shoulder or body damage.
Don't be afraid to avoid these five common movement mistakes so you're on the right training path.
1. Lower slowly to the floor
if you are not familiar with push-ups, or if you don't like doing them, you should do raised push-ups on a smith machine (or find a step) so you can re-learn the correct position. Keep your back straight, your hands under your shoulders and your hips and abdomen tight. As you get stronger as a result of this training, lower the barbell and then do the push-ups on the floor again.
2. Activate your core
think of a push-up as being like an active plank support. As with the plank support, when you get tired, your hips sag, causing your shoulders to lose their correct position, which is not good for your joints. Solution: Do another 10-20 seconds of plank support at the top of the movement each time.
3. Don't shrug your shoulders
fix your shoulders and shoulder blades in place by rotating your hands to place them on the floor, which helps you avoid shrugging. This common push-up mistake can put your shoulder joints in a dangerous position.
4. Hand position
when you do a push-up descent, make sure your hands are placed just under your shoulders, not in front of them. Make the push-up look like a bench press; wrists held tight and elbows close to the pecs.
5. Lowering
you think part of the quarter rep happens only on the deep squat? Think again. Many people often cheat on the range of motion during push-ups as well, which loses all the benefits of push-ups. You should lower your body until your chest almost touches your hands. If this is too hard and painful, then lower until your arms are 90 degrees to your elbows.
do not underestimate the role of push-ups, because it can be practiced anytime and anywhere, so many partners do not pay enough attention to it, but push-ups have their advantages, especially for special reasons can not go to the gym to exercise, push-ups play a key role. What does it take to do a standard push-up? If you're past the beginner stage, why not make it a little harder and see what advanced training details are available?