Avoid doing push-ups the wrong way

Push-ups are a universal training action, there is no limitation of venues or equipment, and training can be performed anytime, anywhere. It is also a basic training action in many physical education classes, military training or physical training.

But at the same time, it is an action that looks simple and is easy to make mistakes.

Today, I will talk about the common mistakes of push-ups, and help everyone do standard push-ups.

Mistake 1: Slumped waist


Slumping the waist is the most common wrong action for novices. The problem of slumping the waist is actually caused by the lack of tightening of the core muscles or insufficient upper body strength.

Doing so will not only easily cause back pain, but will also greatly reduce the difficulty of training and the training effect. The uncle reported on the Internet before doing 400 push-ups in one breath is done using this posture.


The correct way is to retract the pelvis, keep the pelvis in a neutral position, and keep a straight line throughout the body when viewed from the side.


Mistake 2: Shrugging

Do you feel that your chest muscles are not strong after doing push-ups, but your neck feels sore?

If you feel that way, then you shrug.

The correct approach is to keep the scapula down and then do push-ups.


Mistake 3: Excessive opening of the elbow joint

Excessive opening of the elbow joint to the sides is a common mistake for novices. On the one hand, this will reduce the stress on the chest muscles, on the other hand, it will increase the pressure on the shoulders, and in severe cases, acromion impingement will occur.

The correct way is to control the angle between the upper arm and the body at about 45 degrees. Of course, even if you are doing ultra-wide push-ups, it is not recommended to directly open the elbow to 180 degrees.


Mistake 4: Open the feet too much

Strictly speaking, it is possible to open the feet, but after opening the feet, the body has more support points, so the force of the core will be reduced and the movement will be easier, so it is not recommended to open. Even if you do not have enough strength and want to reduce the difficulty, it is not recommended to open beyond the width of the shoulders.


Mistake 5: Half push-ups

It doesn't matter whether you do the first half or the second half, those who keep saying that they can complete dozens of push-ups in one breath, most likely do half push-ups.

The correct approach is that the minimum requirement for each push-up is that the lowest point is that the shoulders need to be lower than the elbow joints. Of course, the more you lower down, the greater the range of motion of the muscles, and the stronger the training effect will be.


Mistake #6: Going too fast

Too fast speed is also a misunderstanding of many people who think that they can do a lot of push-ups. The faster the speed, the more strength they can borrow. Unless you are practicing racing push-ups or practicing explosive power at this time, it is still not recommended to do fast.

The correct way is to keep the push-up down for about 3 seconds, then pause at the bottom, and then push up quickly, so that it is considered a qualified push-up rhythm.


What if I can't do standard push-ups?

Of course, if you can't do push-ups according to the aforementioned standards, it is recommended that you step back and do kneeling push-ups, as shown in the figure below.


But it is also necessary to avoid problems such as collapsed waist and hips.


Of course, in the novice stage, it is recommended to do more inclined board support, which is also the starting position of push-ups. Practicing this can strengthen the basic core strength and scapular strength.


Of course, don't forget to stretch your body for 10 minutes after doing push-ups every day, so that the training effect will be better.

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