Fitness
The perfect pushup
Do it right or don’t do it at all. by Justin Grinnell
IF YOU DO TH CAN, IS!
C
oaches everywhere use push ups as punishment, or motivation to urge on the youngest of athletes. As young athletes turn into older athletes, it’s important that they learn the proper way to do a push up. The push up is an outstanding core-strengthening exercise if done properly. However, the correct way is hardly ever taught and any benefit of actually doing the push up is lost. And, in some cases, kids may hurt themselves. When done correctly, the push-up can be a valuable addition to anyone’s fitness program. But, you must proceed with caution and proper execution. If you do not, you are asking for a sore neck and shoulders. People who do too many push-ups incorrectly have been know to develop injuries, such as biceps tendonitis, wrist pain, neck pain, and in some extreme cases, rotator cuff tears. When executing a push-up, make sure to follow a few key points: • Start by lying down on the floor to prep the body • Bring your legs together and tuck your toes • Straighten your legs out and keep them tight • Squeeze your butt and abs • Bring your hands near your armpits
• Tuck your chin and pull your head back • Elevate your feet; use Olympic rings, or external weight to increase
If you coach youth sports, train large groups, or if you don’t think they can do a proper pushup, here are some alternatives, just as effective and equally challenging for their current fitness level.
intensity. To decrease intensity, go on your knees. I will be going over some variations next! • Hold your body tight and push-up!
IF NOT, TRY THIS!
Plank During the plank, stay as stable as possible and think of balancing a glass of water on your lower back to maintain a neutral spine. Keep the entire body tight during the whole set. This is also a great alternative for athletes that have an upper-body injury, or for variety as a strength builder.
Wall Push-ups Be sure to keep good posture at all times as explained above. Properly angle your body until the push-up feels natural against the wall.
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Healthy & Fit • www.healthyandfitmagazine.com
NOVEMBER 2014
