In the imagination you would like to make them to model the arms, in reality you can go down a little, go back up with difficulty, and never more than three or four times, with various tremors and shortness of breath. How to avoid vibrations and improve?
Sabrina Clerk
February 22
Pain from exertion, difficulty getting up once on the ground, fear of stretch your arms too much and upload on cervical. While essential to any muscle building session, pushups are often little loved. A few more tricks will please us and make them easier.
Work the triceps uphill
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“The first move is to focus your efforts on the muscles that help to do push-ups, especially the triceps, used during the climb – he explains. Elena Buscone, trainer and teacher of yoga and pilates -. Thus we learn not to vibrate on the arms. Rest on your knees for comfort, then on your toes once your muscles are strengthened. For strengthen the triceps in depth you can indulge yourself with the dip or “back push-up”. How to do it? Just place your hands on the front of a chair seat and then bend and straighten your elbows while keeping your back straight. Alternatively, use elbow extensions with dumbbells.
Reflectors on the pectorals
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The triceps aren’t the only muscles used during pushups. The bibs they are equally important. Always starting with support on the knees, place your hands on the ground with a wider opening than the shoulders, slowly descend until you reach an angle of 90 ° with the arms then go up again. Exercise helps develop the pectoral and shoulder muscles. Five repetitions are enough at the beginning to get to 10-12”.
Choose the right position
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There are two ways to do pushups: “The broad ones” with outstretched arms and elbows turned out, to develop pectorals and shoulders. “The “narrow”, with the hands shoulder-width apart and the elbows that remain glued to the torso during the descent and ascent, they allow you to work the back of the arms instead. The most common mistake? Mix the two types of position: you create tension at the elbows and neck“.
Perineum, breathing: what you need to know
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As with any strength exercise, the perineum and abdominals they must be active to avoid compromising the lower back and contracting glutes. As far as breathing is concerned, we inhale in descent and we exhale in ascent “.
Give yourself some time
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Mastering the pushups perfectly takes patience, and one long progression. Many women find it difficult to exercise because their muscle mass is underdeveloped top of the body. Taking time is essential: better few but correct, than so many in the wrong position “.
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