How to do Push ups Correctly at Home for Beginners push-up is an upper-body exercise that works on the pectoral muscles on our chest and triceps on our legs. “It is done keeping your head to toe in a straight line and primarily moving the elbow. Anyone who can hold a plan four a minute can easily start on a push-up,” this is a How to do Push ups Correctly at Home for Beginners. morning 5 minutes right-angle ok thanks
Getting the technique right is important for its efficacy. To do a standard push up, start by lying face down on the floor with hands slightly wider than shoulder-width. Raise your body off the floor by extending your arms. Make sure to keep your upper body and lower body in a straight line. Bring the body closer to the floor by bending your arms and repeat. “Grip the palm to the floor and squeeze the armpits together while doing it. If done wrong, it can cause cause strain on our joints and lead to injury,” he says.
According to Prashanti Ganesh, co-founder and senior coach, Strength System, Chennai, the push-up is essentially a moving plank. “Here, the range of motion is more important than the number of reps and sets. Your body needs to be just an inch or so from the floor at the bottom of a push-up for it to count as a good rep,” she explains. How to do Push ups Correctly at Home for Beginners can start the exercise with a low resistance version before moving on to a standard push-up.
Push-ups in five easy steps:
Start with a wall push-up. Stand at about two feet from a wall. Extend your arms straight out in front of you. Your palms should touch the wall surface at about shoulder-level height and shoulder-width apart. The fingers must point toward the ceiling. Bend your elbows and lean your body toward the wall till your face almost touches it. Push back to the starting position; repeat.
Move on to high bench push-up . This can be done with the help of a kitchen counter top, or your dining table. Stand facing the counter-top. Place hands wider than shoulder-width on its surface. Move the feet back till the arms are perpendicular to the body. Lower chest by bending the arms and push the body up until arms are extended; repeat. this is at trrayle How to do Push ups Correctly at Home for Beginners morning and night proper okay 👌
Bring the height down in lower bench push-up . Use an exercise bench or the stairs in your home to do this exercise. Stand facing the stairs and place your hands on the second step. Move your feet back till your body makes a straight line. Lower your body by bending your elbow and push back to original position; repeat.
Improve strength with negative push-ups . Lie down with your face down. Keep your hands wider than shoulder width and raise your body. Slowly descend by bending your elbow. Drop to your knees and push your torso up. Once there, straighten your leg and repeat.
Progress to knees push-up. Lie down on the floor face down, with hands slightly wider than shoulder-width. Bend your knees and raise your body by extending your arms. Use a pillow to reduce the pressure on your knees. Lower body to the floor by bending your arm and pushing it back up by extending the arm. Try this with one leg extended and once comfortable, move on to stretch both the legs keeping the forefeet on the floor to make How to do push ups correctly at home for beginners push up.
Start with wall push ups. Stand three to four feet away from a wall and face the wall. Lean toward the wall and place your hands shoulder-width apart. Slowly bend your elbows to lower yourself to the wall. Once your chest touches the wall – or nearly does so – push up until your arms are straight but slightly bent. This is one wall push up.
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Do three sets of five to twenty wall push ups. Practice this three times one week
Try tabletop push ups. Place a mat on the floor. Get on your hands and knees. Your arms and back should be straight and your knees bent. Slowly lower your upper body toward the floor. Once your nose almost touches the mat, slowly push up with your arms back to the starting position. This is one tabletop push up.
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Make sure your back is straight throughout the whole exercise click now next page.
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