Contents:
- Medical Video: 3 easy tips to increase pushups FAST !
- Tips for adding the right push up capabilities and not causing injury
- 1. Do the correct push up technique
- 2. Start with routine basic push up exercises
- 3. Use additional burdens on push-up exercises
- 4. Make a variety of push-up movements
- 5. End the push up exercise with plank exercises
- 6. Get enough rest
Medical Video: 3 easy tips to increase pushups FAST !
Want to have strong and well-shaped muscles? You can try to do push ups regularly. When push up there are 3 parts of the muscle involved, namely, the muscles of the shoulder, chest, and triceps (the muscles behind the upper arm). Of course, to get optimal results you must continue to hone your push up skills every day. Maybe when you start training, you can only do 10 push ups, but for the next exercise you should be able to count more than that. Then how do you add the right push up capabilities from time to time?
Tips for adding the right push up capabilities and not causing injury
1. Do the correct push up technique
Before you target to increase push-up capabilities, make sure that you have done the right push-up technique. If you are not sure, focus on the push-up technique first.
Do it slowly without hurrying movements. Feel how the movement should be carried out. Not using the correct technique will actually risk causing injury to some parts of the body's muscles.
After you are able to do the correct push ups, then find out how many repetitions you can afford each set. For example, for 2 minutes how many number of push-ups can you complete. From there you can only make your next targets in the future.
2. Start with routine basic push up exercises
Perform push-up exercises regularly every day by determining on what day you will do the exercises. Do basic exercises with three sets of repetitions, resting each set of 30 seconds.
Every week, continue to do and add the number of repetitions for each set that you do 2-3 times. Before starting a push-up exercise, also warm up first, such as jogging, cycling, or jumping rope.
3. Use additional burdens on push-up exercises
To make your muscles get more weight lifting, you can train it with the addition of ballast. For example, you use a ballast vest, or use a backpack containing sand. This additional burden will make you have to work more extra, but after that make you feel lighter when the load is released.
If you want to add ballast, make sure your basic push-up technique is correct, do not let the ballast endanger your back because of a technical error.
4. Make a variety of push-up movements
After you do the correct push-ups, you can increase muscle ability by varying the exercises. For example, starting from the part of the foot elevated, clapping between the push up repetitions (plyometric push-ups), or lifting one leg during push-ups, doing incline push up on the edge of the bench, and so on.
Apart from the position, you can also change the placement of your hands when doing push-up movements so that the push-up ability increases. Doing push ups with the elbow position that tends to stick to the body (closed), not open to the side will make you work harder.
Start doing the push-up position from the closed hand, until after a long time the hands open, the position of the elbows away from the body. Or do the opposite. Also modify the intensity of your push-up exercises to adjust to the strength you have.
5. End the push up exercise with plank exercises
Another way to increase the number of push-ups is to plank in the last minute of push-up exercises. This is done to increase muscle strength and train the stability of core muscles that are very much needed when doing push-ups.
Plank is very training the core muscles, especially the stomach to make it tighter. This is very important for push-ups because when doing push-ups you have to be able to hold your abdominal muscles so they don't stick to the mattress.
Try it for plank exercises for at least 30 seconds until the last minute during push-up exercises.
6. Get enough rest
If you do push up exercises until you are completely exhausted, give your body time to rest at least one day for optimal recovery.
If you force yourself to continue to do push-up exercises when your body feels very tired it will not improve your push-up abilities. This can actually lead to a decrease in muscle strength and endurance.
