December 14, 2018

Intro to a Pushup

Fit Body:

Intro to a Pushup

The challenge of a push up for many is the core stability needed to maintain your torso and hip position. Master proper core stability of your pushup by making your knees, instead of your toes, the pivot point at first. Here’s how: Place both knees on the floor and hold both feet up off the floor. Next, place both hands slightly wider than shoulder-width flat on the floor. Pull your belly button up toward your spine to maintain your torso position. Then, bend both elbows lowering your chest to the floor. Finally, straighten both elbows and push your body up to complete one rep.

Push-Ups Too Easy?

Get Fit Quick Tip:

Do Plyometric Push-Ups

Begin in a push-up position. Pull your abdominal muscles in tight, with your spine aligned. Inhale and lower your body down toward the floor. Immediately upon extending your elbows, exhale, push up and jump both hands off the floor. Land gently, lowering your body down toward the floor to complete your rep. Begin with 5 repetitions.

 

*Consult your physician before performing exercise.

Pushups…To Go!

Get Fit Quick Tip:

 Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.

 

*Consult your physician before beginning exercise.

 

 

 

Perfect your PushUp

Get Fit Quick Tip:

PushUps!

Do traditional exercises like pushups still have value in your exercise plan? The answer is a resounding yes! Here’s why. Pushups incorporate all muscles of the body. Pushups use the core muscles how they are required to work during your daily activities, in a stabilizing capacity. Pushups build upper body strength.

Find a form of pushups that works for you. For example:

Wall Pushups. Stand facing the wall. Place your hands flat on the wall in front of you, about chest-level high and shoulder-width apart. Bend both elbows and lean into the wall. Keep your feet flat on the floor and keep your torso straight. Extend both arms and return to your starting position.

Bench Pushups. Place your hands in the center of a stable bench, with your body straight and toes on the floor. Bending both elbows, lower your chest toward the bench. Extend your arms and return to your starting position.

Floor Full Pushups. Place both hands flat on the floor with your hands slightly wider than your shoulders. Tuck your toes under and lift your body up off the floor.  Bend both arms and lower your chest toward the floor. Extend both arms to return to your starting position.

Floor Modified Pushups. Kneel on the floor. Place both hands flat on the floor in front of you about shoulder-width apart. Move your knees back slightly until your body is straight, with only your knees and hands on the floor. Bend both arms and lower your chest to the floor. Extend both arms to return to your starting position.

*Always consult your physician before beginning exercise.

 

 

Pushups and Pull-ups: Worthwhile Exercises? By Derek Peruo, CSCS.

There are so many options when it comes to fitness. You can attend classes, lift weights, use resistance machines or go running, just to name a few. With all these choices, how do you pick the best, most beneficial exercise?

At times like this, it’s a good idea to return to the basics. And nothing is more basic than body weight exercises!

Body weight exercises are some of the most beneficial exercises you can do. Ask a gymnast if you don’t believe me. Gymnasts spend their entire workout pulling, pushing, and lifting their body weight against gravity, and they are some of the most fit athletes around.

Incorporating body weight exercises like pushups and pull-ups into your routine will help you get stronger, faster and leaner in a very short amount of time, regardless of your current fitness level.

Here are my top 3 reasons why pushups and pull-ups are so beneficial:

They’re Portable
Very little equipment is need to do pushups and pull-ups. All you need is the ground and a secure bar. This makes them amazingly portable. You can do them in the park, at your hotel, or anywhere else. Such portability means you never worry about missing a workout because you lack the proper equipment.

They’re Adjustable
With hundreds of variations, pushups and pull-ups can be made super easy or extremely hard depending on your needs. As you become stronger and more fit, you can adjust these exercises accordingly so you never plateau.

They’re Efficient
No one likes spending hours in the gym training each muscle individually. Pushups and pull-ups allow you to condense your workouts by hitting all the muscle groups simultaneously, reducing the time it takes for you to complete your workout.

Proper technique for pushups and pull-ups are very important to prevent injury, and I recommend consulting a certified fitness professional for guidance. But once you learn the techniques, you’ll know it for a lifetime and will feel empowered to exercise no matter where you are.

Derek Peruo, CSCS, is considered “one of the rising stars in the fitness industry,” and specializes in training high-stress clients. Derek writes and consults for magazines like Men’s Health and Men’s Fitness. For more information, check out  www.RenaissanceFitnessInc.com.