Tuesday, January 25, 2011

We Love Push-Ups!
So Should You!
Now Get Pumping!

Got 5 Minutes to Spare?!?!

When you don’t have time for a full workout but you have a few minutes to spare, make push-ups your go-to exercise; Yes, I'm serious!  Push-ups specifically target your chest muscles, but they also do an amazing job of defining your triceps, shoulders and core muscles; boy do I love those key words.... defining, couldn't we all use a little definition, no?
But listen, the most common mistake people make when attempting the exercise is choosing a variation that’s too difficult.  Don't get too crazy, there's no need to be HARDCORE about It!  Most people should start with a basic version and gradually work up to the challenging hands-and-toes version. Excellent technique is your ticket to the increased strength, improved posture and bragging rights that come with conquering any type of push-up.

Here are instructions for several of the most popular versions:

Standard version: Position yourself face down on the floor, balancing on your hands and toes. Your hands should be slightly wider than your shoulders and your body in a straight line. Engage your core muscles (by pressing your navel toward your spine) so you don't sag at the waist or chest, and don't stick your bum up into the air. Lower your body toward the floor until your elbows are at about 90 degrees. Exhale, and push back up.

Easier version: Perform the standard version but with your knees on the ground.

Easiest version: From a standing position, step back three or four foot lengths from a wall. Place your hands on the wall letting your heels lift slightly. Bend your elbows, and lower your forehead toward the wall.

Harder version: Perform the standard version but with your feet elevated on a step, or place the toes of one foot on the heel of your other foot.
Whichever version you choose, try two or three sets of 10 repetitions on alternating days gradually increasing the number of repetitions.  I've been doing this about everyday in the morning and just before bed, and I can feel/see results already!  Trust me on This... get up off the couch, out of that chair, and down from wherever you are.... Start Pumping!

Ps. This article is also thanks to Chatelaine for making everyday Beautiful!


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