23 July 2015 in Training, Workout

Push-ups

Push-ups are the exercise that strengthens and builds the upper parts of the body as well as core muscles. They have a positive effect on chest muscles, shoulders, triceps, the back and legs. They strengthen smooth muscles.

Photo by Witek Kwieciński.

A lot of women are afraid of their muscles looking big. There’s nothing to be afraid of. Push-ups are the exercises performed with one’s body, they shape our muscles and have a progressive effect on our workout.

How to do push-ups:

Lower your body down.
Keep your body in one line for a while, engaging the abdominal muscles. Keep them flexed.
Focus on one point, looking at the floor. Start to lower your body, keep your back in one line, until your chest almost touches the floor.
From beginning to end keep your body in a plank position.
Keep your elbows close to the body, contract your shoulder blades. Keep your head in the line with the body, look down, breathe out while bending arms.
Repeat the exercise, stop for a few seconds in the down position and get back to the starting position quicker.
Tip – push-ups are easier if your hands are further apart.
To the beginners: you can do push-ups on your knees, next with one leg straight and then both legs straight.
If you feel pain in your back or do the exercise incorrectly – rest for a while and get back to the easier version.
Want the next step? Try doing push-ups with a medicine ball. You’ll engage your triceps more as well as chest muscles. Put your hands on the ball, they’ll be narrower than your shoulders. Keep elbows close to the body. Do a push-up and lift your leg at the same time. If it’s too difficult, try to do it on your knees.

Don’t say you can’t do it! Imagine yourself becoming a champion in performing push-ups! 🙂 The only thing you need is to practise regularly. Even if it’s just the beginning, don’t give up.

I believe in you!