When you see someone performing push-ups it seems easy as they are just lowering the body to the ground and again bringing them back. But it is not easy as you assume. Also, push-ups need to be performed correctly. If you don't do push-ups correctly then there will be no use in doing that. Here are some things you need to know before preparing out for doing push-ups.
On what muscles do push-ups impact
Many people think that push-ups are a type of upper body exercise. But actually, they are not correct. Push-ups are a type of full-body workout. Push-ups will help you to strengthen the muscles present in the arms, back, chest, and even abdomen. They also show an impact on your quadriceps the muscles that are present in your front thighs.
National Academy of Sports Medicine says that some muscles have an impact due to push-ups. Some of them are pectoralis or chest muscles, anterior deltoids or shoulder muscles, biceps, triceps, the upper back muscles that connect spine and shoulder blades, and the muscles that extend from head to neck. All these muscles belong to the primary group.
Push-ups also show some impact on secondary muscle groups like the serratus anterior a fan-shaped muscle at the top of your ribs. coracobrachialis is a long slender muscle that is present in the upper arm.
Are push-ups safe for everyone?
This is the major question one needs to know when performing push-ups. If you are a beginner in push-ups then you need to start by doing some modified push-ups. The modified push-ups include box push-ups, knee push-ups, or standing push-ups that are performed against the wall. Most fitness experts and trainers suggest that if you are a beginner then it is best to perform modified push-ups for a year or up to six months.
If you are a pregnant woman and you do push-ups regularly it is advised to modify your push-ups that will show less impact on your abdominal muscles. This can be achieved by doing box push-ups or knee push-ups or standing push-ups that are done against the wall.
If you have any injuries or facing any issues like pain in the chest or shoulder pain you need to consult a professional trainer or a certified trainer who is an expert in their area. You need to follow the guidelines given by them to avoid any re-injuries. Also, some experts always suggest to consult a doctor before practicing push-ups.
How many push-ups you should do?
This is also an important question you need to consider if you are a beginner. But you need to know that this will vary from person to person according to their age and fitness levels. If you are a beginner then most the fitness experts suggest between and one and three times a week performing three sets of five to ten push-ups.
Also, most fitness experts suggest you start with either box push-ups or knee push-ups. This will help you to get used to push-ups and once you are done with these push-ups you can start with actual push-ups. These push-ups will also prevent the risk of injuries.
Once you complete three sets of five to ten push-ups then you are all set to perform regular push-ups. Many fitness experts say that there is no need to worry even if you do a single push-up. You can do as many as you can.
How to do push-ups correclty?
Here is a step by step guide to perform push-ups correctly.
Traditional Push-ups
Box push-ups
Knee push-ups
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Jessy KaresJessy Kares is fitness expert and a blogger. You can find her latest blogs. If you want to know more about me by clicking here. If you want to contact me, feel free. ArchivesCatégories |