Push it!

I am presenting one of three* best exercises for your body - push up!

Push up is the best exercise which you can do while working on upperbody parts. It engeges many muscles groups and you can do it everywhere! All you need is your body weight and a piece of floor.

Muscles engaged

Chest and tricpes involved in push ups

Muscles engages while doing pushups (with wide range of hands) are chest and triceps mostly,also involving shoulder muscles (front actones).

How to do it?

Like with every other exercise, technique is crucial. 

*Set yourself in face-down position and have your hands little wider that your shoulders. 
*Try to keep your body only on your hands and toes. 
*By doing the movment, get your chest low but at the same time remeber about the posture, your body should be in a straight line.

Women push up

So called female push up

There is always a women push up, which is easier by the fact that you're having your knees bend. This is the one we are mostly doing at aerobic classes. It is not bad, but challenge yourself and try first to do at least one normaln push up before doing one on your knees :)

Push up variations 

Push up gives you a variety of muscle groups to train. Everything depends on your hand position. I described classic push up, but there are also tricpes push ups with your hands close to each other for example.

Picture above illustrated the best the differences in muscles involved by doing different kind of push up.

Hands positioing and muscles engagement in different push ups types

 

How many?

There are no rule for hove many repetitions should you do to be perfect. It is better to do less but with good form than many with poor one. 

My starting point is 10 classic push ups and about 25-30 women ones. I would like to double this numbers til the end of the year. And what is your score? :)


*Another two will be described in different posts.