Position the board to perform push-ups in the correct shape
Do not stop when you are tired. Stop only when you’re done. Don’t give up push-ups. I couldn’t push myself hard, or I couldn’t lift my weight. If you find that training is beneficial to your fitness goals, it’s important to know what’s wrong before you’re good at it. Below are three common mistakes when trying push-ups. Fix it now and experience the results.
Too fast:
You may have seen some YouTube videos within 5 minutes, including 100 push-ups. You can do push-ups fast enough for competitions and challenges, but it is never advisable to do push-ups too fast in regular training. It increases the force exerted on your elbow joint, making it more painful and less likely to do it the next day. Therefore, the ideal time to perform push-ups is subjective, depending on your style, and ranges from 3 to 5 seconds.
T-shaped is a crime of push-ups:
Now that we know the ideal speed for push-ups, here are another common mistakes regarding hand placement during push-ups. Most beginners believe that they can spread their palms wide and forward, like a yoga dog pose, to tighten the chest muscles and create a wider chest. Your goal is to be unsatisfied by putting too much pressure on your shoulders, humble you, and eventually being unable to do the perfect push-ups. Also, if you spread your palms wide, your body will look like a T when you do push-ups, flare your elbows, or get out of your body, which is not the right way to go. Make sure your palms are just below your shoulders and slightly wider than your chest. This position provides firm support, even pressure on the core, chest and ultimately on the correct muscles.
Waist:
Do not lift your hips toward the ceiling or sag your lower body. Push-ups in either position can be dangerous. This is not only because of poor posture, but also because it can cause hip injuries. If you lift your hips, the upside-down V will appear to be out of mesh with the core muscles. Even if you do push-ups in that position, you don’t use the gluteal muscles and cheat in the process. The best position is to keep your whole body straight on the ground while doing push-ups. Keep your palms shoulder-width and do not curl your shoulders. Make sure your spinal cord is straight and your lower body is straight with the ground. Squeeze the gluteal muscles to lower the buttocks and get the expected effect.
Simply put, position the board to perform push-ups in the correct shape. If you find it difficult to find the right place, get professional help online or seek help from your fitness trainer. When you start learning the art of push-ups, you are on the right track!
(Vijay Thakkar, Fitness Entrepreneur and Functional Medicine Coach)
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