Simple push ups to try at home and how to do them

-

Simple push ups to try at home and how to do them




Push-ups is an exercise done by raising and lowering the body with the help of arms.

 Push-up strengthen muscles of your chest, forearms, biceps, triceps, shoulder, lower back and abdomen.

This is the type of physical activity which is very simple and you can do it anytime and anywhere. It also required very less time.

Normal push-ups


  • Take distance in both your hands in such a way that your chest comes in middle and it will be easier for you to move your body up and down.
  • Your head, your buttocks and your spine should be straight and neutral. Your core, your hips and your thighs should be tight. Take distance in both your legs because if you keep your legs close to each other you will have to put lot of strength and stability in your push-ups. Your legs should be on your toes.
  • Beginners should stay in this position until their hands becomes stable and they get confidence to move ahead. 
  • Slowly bend your elbow and lower your body. Your chest should be the first to touch the floor and not your hips. Your body weight should be on your palms and wrist as you move down.
  • When you raise put full pressure on your arms and try to lift your body. Make sure that your upper and lower body are linear. Don't lift your upper body first and then lower.
  • Keep your neck tight and straight as most of the people suffer with stiff neck issue after doing push-ups if they don't keep their neck tight.  You can also look forward while doing push-ups so that you don't have to face any neck issue.
  • If you are a beginner and unable to do this push-up then you can bend your knees on the ground  instead of your toes until you progress.


Wide hand push-ups


  • This push-up is same as normal push-up but the difference is here you have to widen the gap between both of your hands and you have to lower your elbow more. 
  • This type of push-up focuses on your chest.


Knuckle push-ups


  • This push-up is mostly practiced in karate as they helps to build knuckles of your hand. The more stronger your knuckles the more harder is your punch.
  • Close your palm and hold a grip. Now instead of keeping palms on the floor, keep your knuckles pointing on the floor. 
  • Focus on the knuckles of your index finger and middle finger. 
  • Other steps are same as normal push-ups.
  • This push-up is hard in the beginning as you may slip out of position and hurt yourself. 
  • If you are a beginner you can just stand on your knuckles without lowering your body.


Staggered hands push-ups


  • Take normal push-up position. 
  • Now in this type of push-up your one arm should be forward than your other arm but linear to your shoulder. Your body pressure should be mostly on your lower hand.
  • Now lower your body and bend your elbow. Touch your chest to the floor. 
  • Now raise your body by extending your elbows and came to starting position. 
  • After one or more repetition switch your hand position.  
This helps you to focus on your either sides effectively. 

Shoulder touch push-up


  • Take normal push-up position. Follow all the steps of normal push-up. 
  • When you raise your body touch your right hand to your left shoulder and return to your older position and then touch your left hand to your right shoulder and come back to older position. 
  • Repeat these steps for each push-up count.


Side to side push-ups


  • Take wide hand push-up position.
  •  Lower your body towards your right side, putting pressure on your right hand. Fully extending your left arm. 
  • Raise your body and come to starting position.
  • Repeat the same for opposite hand.

 It improves your chest and shoulder.

Typewriter push-ups


  • This push-up is similar to side to side push-up. 
  • The variation here is after lowering your body to right side, move in typewriter position to your left side by keeping your level same from ground. 
  • Then raise your body to starting position.


Three side push-ups


  • Here you have to move in 3 directions. 
  • First is straight, just like normal push-up. 
  • Second is to move to your right by placing your hands at a distance of 20 degree from first step. Then return back to first step. 
  • Third is to move your body to left side by placing your hands at a distance of 20 degree from first step.
  • You have to do normal push-up at all three directions. This will be your one set.
  • Now go on further for more sets.




















Comments

Post a Comment

Popular posts from this blog

Best Time of the day to drink water

-
Image
Best Time of the day to drink water True saying " Water is not the source of life. It is life ", " Water runs life ". Just like car needs oil to work properly our body needs water so that it can function properly. One can stay without food but not without water. Well we all know that we have to drink at least eight to nine glasses of water daily and we also know the benefits of drinking water. We always keep water bottle or water jug near us so that we keep on drinking water. But do you know the optimal time to drink water? Do you know that drinking water at specific time intervals can help boost your overall health? So let's see the best time of the day to drink water. 1. Drink water after getting up in the morning  Always drink one or two glass of lukewarm water after getting up in the morning. Drinking water on an empty stomach helps to get rid of toxins from the body. It cleans, purifies and activates your internal body organs.
Read more

Foods effecting bone health

-
Image
Foods affecting bone health Your body continuously produces new bones and replaces older ones. This process is faster at younger age but as you grow older you lose more bone mass than you gain. Bone mass is the amount of minerals mostly calcium and phosphorous in certain volume of bone. Bone mass is used to diagnose osteoporosis disease. Osteoporosis is a bone disease which occur when your body uses too much bone tissue resulting in weak and brittle bones. Your bones becomes so weak that they could break easily even after a simple sneeze or a fall. There are certain foods that helps to keep your bones stronger and healthier. If you want to know then read this article "Calcium Rich Food For Stronger Bones " . This article will also tell you in what quantity these food should be consumed on daily basis. In order to protect your bones from getting weaker you need to avoid or limit certain kind of food. Let's discuss which food are bad for your bones. Hig
Read more

What to eat before, during and after exercise

-
Image
What to eat before, during and after exercise whatever you eat before, during and after exercise not only effects your performance but also your overall health. Eating right food at right time is very important to make sure it doesn't mess up with your digestive system and your energy levels. Before exercise you need lot of energy and wants to keep that energy stable during exercise, and after exercise all you need is to recover yourself from wear and tear. You need to make a diet chart depending upon your workout type, its duration and how vigorous its going to be. If your exercise is for 1 hour or less, you will need less amount of energy that workout which are of high intensity and lasts for 1 to 3 hours. There are different foods that helps you at different stages of your workout. Foods to eat before exercise Pre-exercise meals should provide high energy, keeps you from feeling hungry, power your muscles and prevents blood sugar loss. Different peop
Read more