Push ups (or pushups) are useful for train the whole upper part of the body. In addition to the triceps, during the push phase they also involve the shoulders and pectorals; while in the descent they involve the dorsal, posterior deltoids and paravertebral muscles.
Here’s how to perform the push-ups: “In quadrupedal mode, extend your legs, point your feet and keep your arms straight: The body must go to form a straight line from the head to the heels“, He says Elena Buscone, trainer and massage therapist in Milan. “Now inhale deeply, fold your arms and come down with your torso almost touching the floor. Exhaling, then return to the starting position and repeat ».
Pay attention to the times: the descent phase must be slower (2-3 “), while the ascent phase is faster (1”). Start by doing 2-3 sets of 8 repetitions, interspersed with a 30-40 ”break.
How to hold legs, arms, head and back
- Legs Always keep them parallel, with your feet close together, at the same width as your hips: this will avoid putting excessive strain on the upper part of the body. If you are not very trained, you can try to do the exercise keeping your knees on the floor.
- Arms Always keep them active, both in the pushing phase and during the bending phase, with the palms completely resting on the floor a little wider than the shoulders and slightly facing outwards.
- Head She must remain aligned with the column, with her eyes turned to the ground. Try to observe a fixed point: it helps to maintain the ideal position and avoid discomfort in the cervical area.
- Back It must always remain straight. To do this, keep your abs tight and active throughout the exercise. In fact, dropping the belly can increase the lumbar curve.