If you are just starting out in sports and have decided to do regular push-ups every day, you need to know the right push-up techniques very well to work all your muscles. There are some points you need to pay attention to while doing push-ups in order to have a dynamic and firm body like a rock. How many push-ups should be done per day and how to increase the number of push-ups? How not to do push-ups, mistakes made while doing push-ups…
Push-ups, one of the most effective and useful exercises that work the whole body, especially work the chest, shoulders, abdomen and lower body. Push-ups, one of the movements that men and women who want to lose regionally work out in gyms or at home, are the action of lying face down on a flat surface and lifting the body with the support of the toes. A flat floor is all that is required for a set number of push-ups. The push-up, which can be done with bare feet or shoes without socks, is a sports exercise that is heard by everyone in the society. However, many people do push-ups and make mistakes. Therefore, knowing the correct push-up moves and increasing the number of push-ups accordingly in the coming days will make a noticeable difference in improving your body. You can achieve a more dynamic and fit look with the push-up exercise that tightens the abdominal muscles in men and women. It is necessary to know some tricks that make push-ups easier in this movement, which will be difficult for those who do not do sports at first. If you have decided to have a shaped and tight body with regular push-ups, read the rest of the news well…
HOW TO DO THE RIGHT PUSH-UP? WHAT MUSCLES DOES A push-up work?
In order to get the correct push-up position, first place your hands on the ground at shoulder width. Then, with the help of the tips of the toes, fix the hands on the ground and straighten the body completely. If a straight look is not achieved, strength is taken from the foot or waist, not the arm, and the desired efficiency is lost in the push-up movement. After standing correctly, the elbows are bent back and the body is lowered and raised.
While the arms are lifted straight, the stroke is provided with an angle of less than 90 degrees and the closest approach to the ground is achieved.
For the most accurate and useful push-up movement, attention should be paid to taking the power from the arms.
Since all muscles from the wrist muscles to the jaw muscles will take an active role during the exam, the muscles should be made flexible with stretching and warm-up movements before the push-up, the tempo should be increased slowly and the movement should be repeated with the intensity appropriate to the capacity.
WHAT MUSCLES DOES A push-up work? MUSCLES WORKING WHEN PUSH-UPS:
– Shoulder muscles, chest muscles, middle and upper back muscles, all muscles in the middle and back of the upper arm, muscles in the lower back, abdominal muscles, calf and shin muscles, hip muscles.
MISTAKES WHILE DOING PUSH-UPS! HOW NOT TO TAKE PUSH-UP?
Not breathing in push-up position and not keeping up with the tempo during breathing are also effective in getting tired quickly and not getting the desired effect in muscle development. It should not be forgotten that you exhale while descending in the push-up and take it up when you rise. Inhale as you descend, exhale as you descend. If you change the arm position when your arms get tired during push-ups, you are making a mistake.
Doing push-ups with arms wide open is not suitable for correct push-up technique. During push-ups, hands and feet should remain stationary at all times.
HOW MANY PUSH-UPS PER DAY? PUSH-UP EVERY DAY
If you are determined to do push-ups to get a dynamic body, stability is essential in sports exercises as in any other subject. Since the push-up movement is a movement done according to the body’s own weight, it does not work the same for everyone.
People who have never done sports before in their life can start with once a day to start push-ups and increase it later. If muscle pain is felt, it should be done with a day of rest.
In the following days, it can be applied twice a day, in the morning and evening, to develop the muscles. It can be done step by step as one set, two sets and three sets.
The set is considered a set during the resting phase of the movement. 3 sets include two rest intervals.
HOW TO DO MORE PUSH-UPS? INCREASE THE NUMBER OF SHOWS
You should not stop regular exercise in order to increase the number of chants. Doing the push-up exercise as a set will be effective in increasing the number. Each set consists of a certain number of points, and there should be a few minutes of rest between these sets. Increasing the number of push-ups by one per set is a useful method.