Doing pushups properly: That's how it works
The right execution
For the classic push-up, place your hands about shoulder-width and stretch your legs straight back so that you are standing on your toes. Make sure that your back forms a straight line, You should not lift your butt and not form a hollow cross. Tighten your muscles, so both your arm and chest muscles and the abdominal and back muscles.
Now slowly lower your body until your nose almost touches the ground. But do not lay down your body completely, but keep the body tension. When it comes to push-ups it does not depend on the speedIt is more important that you do your movements in a clean and controlled manner. Then you push your body back up.
Variant 1: knee pushups
In particular for women make classic pushups a big muscular challenge The knee push-up is a slightly simpler version, with which you can slowly approach as a beginner.
The design is the same as the classic push-up described above, with the only difference that you do not stand on your toes, but instead on your knees, Also, be sure to pay attention to a straight back here. If you can do 15 to 20 repetitions, you can lean on the classic pushups.
Variant 2: Diamond push-ups
At the Diamond Push-ups will be the triceps are more exercisedbecause the arms are close to the body during this exercise. Put your hands together so that they form a rhombus. You should breathe in when bending your arm and exhale when pushing up.
A similar exercise for the triceps is the Push-up on the ballin which the arms also fit snugly. With wide push-ups, however, you can train the chest muscles.
Variant 3: Increased pushups
If you put your feet higher than your upper body, you're training increases your shoulder muscles, What exactly the increase looks like is irrelevant. For example, you can use a stack of books, a bench, or your sofa. The higher your legs are, the more challenging the exercise becomes!
The right hand position
Many athletes complain about painful wrists during push-ups. To avoid this, you should vary your hand position. You can, for example spread your fingersso that the weight does not just spread to your palm, or Do push-ups on the fists, A practical aid is also push-up handles that relieve the wrists.
