Push ups
Push-ups are a type of exercise that targets the muscles in the upper body. They primarily work the chest, triceps, and shoulders, but also engage the muscles in the core and back.
To perform a push-up, follow these steps:
1. Start by positioning yourself face down on the floor with your hands slightly wider than shoulder-width apart.
2. Align your hands with your shoulders and spread your fingers for stability.
3. Extend your legs back and balance on your toes, keeping your body in a straight line from head to toe. This is the starting position.
4. Engage your core muscles by pulling your belly button towards your spine.
5. Lower your body towards the floor by bending your elbows, while keeping your back straight and your head aligned with your spine. Your chest should come close to the ground without touching it.
6. Push yourself back up to the starting position by straightening your arms and returning to the plank position.
7. Repeat the movement for the desired number of repetitions.
It's important to maintain proper form during push-ups to prevent injury and maximize effectiveness. Some key points to remember are to keep your core engaged, avoid shrugging your shoulders, and breathe regularly throughout the exercise.
Push-ups can be modified to suit different fitness levels. Beginners can start with knee push-ups, where you rest your knees on the ground instead of your toes. You can also perform push-ups against a wall or an elevated surface to reduce the intensity.
Consistently including push-ups in your workout routine can help build upper body strength, improve posture, and enhance overall fitness.