Do you want to work your body muscles completely? One of the most effective exercises that exist is the push-ups, as they will help you strengthen the core and upper train of the body. But we know that it is not always easy to do push-ups and that, many times, we can experience ailments or discomfort in the body due to malpractice.
In this article, we’ll find out how to do push-ups correctly. We will tell you all the secrets you should take into account for a good body positioning that will allow you to work your muscles without risk to harm you. If you want to train safely, pay attention.
Tips for push-ups properly
Brending is a very common type of fitness exercise in the vast majority of training routines. But, even if it’s very common, the truth is that few people know how to do it properly. This type of exercise consists of lifting more than half of your body weight, a considerable weight and which, precisely for this reason, usually carries bad practices.
To make a bending right, it is important that you have the abdominal area activated, because, even if it seems to you that the force comes out of your arms or shoulders, the truth is that the core is the part that receives the most tension and the one that must be smooth and prepared.
Having said that, if you want to know how to do push-ups properly, take into account the basic tips we share here with you.
The position of the arms when doing push-ups
The arms are very important when doing this exercise, therefore, you have to take into account the following:
– Place your hands aligned at shoulder height, just below your shoulders.
– Spread your fingers so you can better support your own weight.
– When performing the push-up, rotate your hands outward so your shoulder also feels the rotation.
Position your body in the push-up position
The trunk position is also essential to do this exercise correctly. The correct posture is as follows:
– Place the body straight, like you’re doing a plank.
– Activate the abdomen area to maintain stability and prevent your lower back from flexing.
– Activate the glutes to avoid overloading the pelvis.
How to do a push-up correctly?
Once you have the body well placed, it is time to make the movement of this exercise. To this end, follow in these steps:
– Turn the body slowly down and flex the elbow back and out, as if you’re doing an arrow shape.
– The shoulder has to go down to the ground, leaving it only about 5 cm from the ground, that it never touches.
– Now, push your entire body back up, pushing against the floor and extending your elbow. At this point, keep a firm grip on your abdominal and lower back to prevent it from bending.
The importance of the abdominal area
We reiterate that to do push-ups correctly, we must pay close attention to our abdominal area. The core is what will give us the balance we need to properly engage the tension of the exercise and not damage our lower back.
You’ll have to have your abdomen active throughout the exercise, as if you’re doing a plank. Never let your hips drop; it’s better to bend them upward than to drop them to the floor, as this can damage your lower back.
Likewise, in the event of any kind of doubt, it is ideal to consult with a professional coach or an expert in fitness and health. In gyms they usually offer these services, so you can start taking care of yourself with all the guarantees.