Pocket the things to pay attention to to do push-ups properly?

It can be said that in the process of losing weight or shaping muscles, push-ups are considered one of the most familiar exercises. When doing this exercise, you do not need to use any type of equipment. However, not everyone can perform this posture and inhalation movement correctly. So what is the standard push-up posture?

1. What is the correct position for push-ups?

Surely push-up exercises are no longer too strange to all of us. Although push-up exercises seem simple, they bring many different benefits, such as muscle development, increased endurance and flexibility of the body. However, not everyone can practice push-up techniques correctly. The information below will help you have a correct push-up technique to help improve the effectiveness of your workout.

It can be said that to have a complete and quality workout, the first standard posture is extremely important. And of course, push-ups are no exception. So what should you pay attention to when preparing to start a push-up?

Prone position

When lying on your stomach, your legs should be straight and close together, with gravity focused on your chest. Your palms should be facing down, with your arms shoulder-width apart and your hands close to your shoulders. If you have a mat, you can clench your fists and use your knuckles to gradually lift your body up. However, this method is not recommended by athletes for beginners.

To make the push-up exercise more complete, preparing additional push-up handles is extremely necessary. This tool helps reduce wrist pain, supporting those with weak wrists. During the exercise, you should put your toes on the floor, you can use foot pads to contact the floor, your toes are bent upwards.

Plank

When lifting people, we should use both hands and feet to lift the body weight. At that time, the body will form a line, keeping the hips fixed. In particular, while practicing, there should be a trainer to help you adjust your posture more accurately. In addition, during the lifting process, the practitioner should tighten the abdominal muscles or tighten the abdominal muscles, also known as the core.

Place your hands when doing push-ups

During the exercise, the placement of your hands in the push-up position has a great influence on the effectiveness of the exercise. Above all, if you are a professional exerciser or interested in sports and health, you will easily see that there are 3 basic push-up methods. The basic difference is also the biggest thing that lies in the hand part in the plank position.

Depending on the purpose and the impact on the muscle groups are also different. Therefore, you can completely choose the hand movements that are suitable for yourself.

2. What are the common basic mistakes during push-ups?

Although push-ups are no longer strange to all of us and at first glance they are very simple. However, if you are a beginner and have not mastered the technique, it is easy to encounter the following mistakes:

Don't straighten up

When talking about push-up position, the first thing to remember is to keep your body straight, do not push your hips too high or too low. When doing push-ups, you need to keep your buttocks level with your legs and back by tightening your buttocks and abdominal muscles.

Breathing incorrectly

It can be said that this is considered one of the mistakes that many people encounter during the process of practicing push-ups. Not breathing regularly and properly will lead to a lack of oxygen in the body, making you tired and exhausted faster. Therefore, the principle when doing push-ups is to inhale when going down, and exhale when going up.

Incorrect neck position

During push-ups, many people have the habit of raising their necks to look forward. If they keep their necks in that position for too long, it will lead to pain in the neck and shoulders. Therefore, to perform push-ups correctly, the practitioner should look down at the floor and focus on a fixed point to keep the neck still.

Not low enough

When practicing push-ups, the practitioner should try to lower the chest down to almost touching the floor and then push up. This makes the impact force and effectiveness of the push-up exercise higher than if you just lower your body gently and then push up.

Not warming up properly

Not only push-ups but any exercise should be warmed up thoroughly before starting the training process. Before each training session, you should spend 10 - 15 minutes to warm up the joints thoroughly. This will help the practitioner avoid injury, cramps and also significantly increase performance.

3. Important factors for a person practicing push-ups

Besides sports exercises such as jogging, push-ups are also considered one of the basic exercises. In addition to the frequently asked question about the effects of jogging , push-ups bring great benefits such as muscle gain, weight loss, belly fat loss, etc. Although push-ups bring such outstanding results, at first glance they seem simple. However, not everyone can grasp and perform these techniques correctly. That will cause significant injuries during the training process. Below are some important factors that Ocany wants to introduce to you.

Exercise posture

The posture to practice push-ups is to always keep your back straight, your hips are not too high or too low, usually your hips will be level with your shoulders. Each time you perform the movement in a 1: 2 rhythm. Note that tightening your abdominal muscles will help you keep your posture more standard and accurate.

Hand position

There are many ways to place your hands in push-ups. The practitioner can place their hands close together or far apart. If the hands are placed close together, the force will be applied to the triceps and chest muscles, but if the hands are placed far apart, it will be easier for the practitioner to do push-ups. This method is suitable for beginners.

Enhanced endurance

It can be said that the results of training are not only a clear change in appearance but also contribute to improving the endurance and flexibility of the body. However, to get such results, the prerequisite is that you must practice the right technique and have perseverance.

Once your body is used to the basic exercises, you can gradually increase the difficulty of the exercises and combine them with other exercises to increase the strength of your body parts.

Above is some information about things to pay attention to when doing push-ups that Ocany wants to share with you. In addition, if you are looking for a type of water that can support your sports training, you can contact:

Contact information

Ocany Vietnam Company Limited

Representative office: 11 Hoang Trong Mau, Tan Hung Ward, District 7, HCMC

Hotline: 19002821

Website: https://drinkocany.com/

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