By the healthiergang writer , personal trainer ().
The Pushups
Today I want to talk to you about the famous "pushups" as everyone calls them! Although the correct term is not pushups but pushups!
Many people ask me how to start doing them and what are the exercises to do to be able to master them better.
The first tip is not to be in a hurry! Because this exercise requires a lot of effort on the pectoral, deltoid and triceps muscles. AND if you do not respect the right progressions you can hurt your Shoulders, Elbow or Wrists. So better to go step by step, do not approach the full version immediately, but start from the easier versions.
In this exercise they will not only work the muscles mentioned above, but they will also intervene in an important way the abdominals (but I would say the core in general) and also the glutes and leg muscles.
Precisely for this reason I also wanted to prepare a video tutorial to show you personally the first exercises to do.
Preparatory Exercises
The initial goal is to start learning the correct movement, strengthen the muscles and give the joints gradually to adapt to the exercise.
The steps I would like to recommend are the following:
? strengthen core and buttocks with the Plank
? adaptation of the wrists with the Plank with outstretched arms
? introduction of facilitated Push ups
? switch to full push ups
? increase in repetitions in full push ups
You can initially incorporate this exercise into your routines to train this exercise up to 2-3 times a week. Better to do this as a starting exercise if you are a beginner.
A good goal is to achieve 12-15 reps in the full version for 3-4 sets. Recovery between sets 1 minute.
Here is the video tutorial on how to perform Push ups correctly. I show you all the exercises that will allow you to learn it correctly! Good vision:
Good workout!
