Safe push up tips and moves for beginners & bull; hello healthy

For those who are actively building body muscles, push ups is sure to be one of those movements that should be included as an exercise routine. However, push ups may be difficult for beginners. Here are tips for doing the right push ups for those of you who are just starting out.

Push up tips for beginners

Push ups has various benefits. Push ups can help strengthen the muscles of the upper body, especially the triceps, chest muscles, and shoulders. The benefits can also be felt in everyday life. Some activities such as pushing something also require the ability of the muscles in the hand that can be trained through push ups .

You can do it anytime and anywhere, you don't need special equipment. Even so, push ups can not be done carelessly. Instead of benefiting you, you could get injured or cramped from not doing it properly. These two issues are common problems for beginners when doing push ups the first time.

How to prevent it? First, try to warm up properly. At least, heating can help those of you who are not used to holding weights for too long.

Second, it's good for beginners to prepare a place push ups comfortable to prevent injury. Choose a spot with a flat surface. You can also use a base such as a yoga mat.

When starting out, place your hands under your shoulders with your palms straight to avoid sore wrists. Don't do it push ups with clenched fists so as not to give tension to the hands.

Keep your eyes down to avoid neck pain. Also make sure to straighten your body while doing it push ups .

Always remember not to push your body too much. To do push ups a good one does require a lot of energy and working muscles. To reduce the after effects of pain, you can start with small increments like 5 times push ups . Continue to train your body and increase the workload, then the body will begin to get used to it.

Movement modification push ups for beginners

You don't have to do the usual push-ups right away, there have been many modifications to this movement that are tailored to your abilities. If push ups still feels heavy for those of you who are beginners, maybe some modification movements push ups this can be tried. Make a move push ups this will help your body get used to it when it starts moving into the movement push ups traditional.

Wall push ups

source: Healthline

One modification that is easy enough for beginners to do is wall push up . The essence of the movement wall push up together with push ups usual, but the difference is done by resting on a wall or it can also be on objects with other flat surfaces such as cupboards or tables.

Push ups this is easy enough for beginners to do. Here are the steps:

1. Place your palms on the wall with shoulder width apart between them.
2. Take your feet back about one to two small steps while maintaining the position of your hands. Leave the distance between the legs parallel to the shoulders.
3. Straighten your body, then bend your elbows and slowly move your upper body toward the wall keeping your feet flat on the surface.
4. Hold the position for a few seconds. After that, use your hands to slowly push your body back and return to the starting position.
5. Repeat the movement several times.

Knee push ups

Source: Giphy

Modifications of the push up movement that can be done for beginners are knee push ups . In addition to training the muscles in the waist and upwards, knee push ups can also train the strength and balance of the knees of the feet. Here are the steps:

1. Position your body towards the mat with your hands and knees resting on the mat.
2. Line your hands under your shoulders and then straighten them. Leave a comfortable distance between your hands and knees.
3. Slowly bend your elbows and lower your chest toward the mat until it is almost attached. Maintain the position for a few seconds and feel the contractions in the core muscles of the body.
4. Pull your chest back away with your hands straight. Return to starting position.
5. Repeat the movement several times.

Seated push ups

Source: Healthline

Evidently, push ups can also be done in a sitting position. Movement push ups This is useful for training shoulder strength and balance. Seated push ups can be tried for beginners, here are the steps:

1. Sit with both palms on the side resting on the bench. Position your feet comfortably on the floor.
2. Put pressure on your palms downwards to make your body lift while maintaining a seated position. Lift slightly until your hips and butt are separated from the surface of the bench.
3. Repeat the movement several times.

Good luck!

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