|
|
Current and Breaking News for Professionals, Consumers and Media |
|
|
|
|
|
|
| Current and Breaking News for Professionals, Consumers and Media |
|
|
|
|
|
Using your body weight as resistance, the push-up is an efficient and effective way to strengthen the upper body, firming up the chest, shoulders and triceps. The abdominals and back muscles are active in stabilizing the torso. The level of difficulty is determined by how much weight you shift onto your upper body No matter what your starting level of fitness, there is a version that will work for you. Trainer Tips for all Variations of the Push-Up: Position your hands 3-4 inches wider than shoulder-width apart Anchor your shoulder blades by drawing them down and together before you move Keep your head and neck aligned with your spine Pull your abdominals tight to prevent the low back from sagging Inhale as you lower your chest, bending your elbows out to the sides to 90 degrees (think of forming a box) Exhale as you push up, extending your arms fully until they are straight but not stiff Begin with one set of 10-15 reps; build up to 2 sets Wall Push-Up: I encourage my clients to find an unobstructed wall in their homes that will be their push-up station and every time they pass that wall, to do a few reps. It is the least demanding version of the push-up because you are lifting the least body weight. Stand a full arms-length away from the wall, wrists at shoulder level Inhale and bend your elbows out to the sides as you lower your chest toward the wall. Exhale and push back to the start position Diagonal Push-Up: The kitchen counter is the perfect spot for this variation, which is harder because you shift more body weight onto your upper body as you lower into a diagonal position. Be sure to use a fixed support, like a counter or a ballet barre. Stand arms-length away from the support Position your hands and lean forward with your spine straight, shifting your weight onto your arms Inhale as you bend your arms and lower your chest to the counter, allowing your heels to roll off the floor Exhale and push up Half Push-Up: This modification is more difficult than the previous standing variations but easier than a full push up. Be sure to pull your abdominals tight to support the spine. If you have problems with your wrists, stick with the Wall Push-Up, since this will cause less stress to them. Kneel on a mat, positioning your arms slightly forward of your shoulders Drop your hips and shift your weight forward onto your arms so there is no direct pressure on your knee caps Cross your ankles and raise your lower legs Inhale as you lower your chest toward the floor; exhale and push up Full Push-Up: This is the hardest push up to master in good form. It is important to stabilize the shoulder blades and torso. You need adequate core strength to prevent the low back from sagging. Good form is key to getting the most out of the exercise and preventing injury. Kneel on all fours, with your arms slightly forward of your shoulders Step your feet back until you are on your toes, knees straight, feet apart (wider stance is easiest) Inhale as you lower your chest to the floor, keeping your nose down, head aligned with spine Exhale and push up Strength training is an important part of your fitness program, and push ups are an easy strengthening exercise to incorporate into your workout. Formerly the Director of the Personal Trainer Certification Program at Marymount Manhattan College, Joan is also a nationally recognized provider of continuing education courses for fitness trainers through both the American Council on Exercise (ACE) and IDEA Health & Fitness Association. She is certified in Health and Fitness Instruction by the American College of Sports Medicine (ACSM) and is a Phi Beta Kappa cum laude graduate of Connecticut College. For expert guidance in strength training techniques, please visit Joan Pagano Fitness Subscribe to our FREE Ezine and be eligible for Health News, discounted products/services and coupons related to your Health. We publish 24/7. HealthNewsDigest.com We videotape Press Conferences, produce Satellite MediaTour's, B-rolls, PSA's, - all with distribution: HealthyTelevisionProductionstvmike13@healthnewsdigest.com Top of Page 
|
Contact
Us | Job Listings
| Help | Site
Map | About Us
Advertising
Information | HND
Press Release | Submit
Information | Disclaimer
Site hosted by Sanchez Productions
