from 5/3/12 Post:
If you are new to working out, or even if you are not so new, and are struggling with push ups, hang in there as they do get easier! Like with Burpees, Push Ups are a love hate relationship for sure ;-) but are very much worth all of your efforts! They are possibly one of the best exercises you can do for so many reasons. Sure they work your chest and triceps, but they also work your upper back, shoulder, and my favorite...your core!
You are better off starting where you are and working into it with good form, than rushing to what looks like the correct form using the incorrect muscle groups to struggle through the move. Start with perfecting your Plank, which will force you to tighten and stabilize your Quads, retract your shoulders, and hold in your WHOLE CORE (this does not mean holding your breath). You should never hold your breath as it raises your blood pressure! Work on the wall if a kneeling push up is not yet accessible to you. Start with good/proper form (elbows in, lowering in even "good Plank back" form as if I am pulling your elbows back as you go down in a straight line (not leading with your head, neck, chest, or gut)) on the Wall, then to Kneeling (on your knees), then to Negatives (from Plank lower (with control) down to the floor, pause, and return to Plank from the floor), Full on Push Ups, Inclined Push Ups, Declined Push Ups, Walking Push Ups, Diamond Push Ups, Spiderman Push Ups, and the list goes on and on.
Know that there are three stages of learning something: 1) Cognitive Stage of Learning (understanding the skill), 2) Associative Stage of Learning (mastering the basics of the skill), and finally 3) Autonomous Stage of Learning (performing the skill naturally and effectively). See also my previous post on Stages Of Understanding. Push Ups are an excellent example of each of these stages. The way we find ourselves reacting to the stage of our Push Ups can be a good AhHa moment on how we handle other life issues....Didn't know I was going there did you? ;-) Think about, it might assist more than just your Push Up form!!!
You are better off starting where you are and working into it with good form, than rushing to what looks like the correct form using the incorrect muscle groups to struggle through the move. Start with perfecting your Plank, which will force you to tighten and stabilize your Quads, retract your shoulders, and hold in your WHOLE CORE (this does not mean holding your breath). You should never hold your breath as it raises your blood pressure! Work on the wall if a kneeling push up is not yet accessible to you. Start with good/proper form (elbows in, lowering in even "good Plank back" form as if I am pulling your elbows back as you go down in a straight line (not leading with your head, neck, chest, or gut)) on the Wall, then to Kneeling (on your knees), then to Negatives (from Plank lower (with control) down to the floor, pause, and return to Plank from the floor), Full on Push Ups, Inclined Push Ups, Declined Push Ups, Walking Push Ups, Diamond Push Ups, Spiderman Push Ups, and the list goes on and on.
Know that there are three stages of learning something: 1) Cognitive Stage of Learning (understanding the skill), 2) Associative Stage of Learning (mastering the basics of the skill), and finally 3) Autonomous Stage of Learning (performing the skill naturally and effectively). See also my previous post on Stages Of Understanding. Push Ups are an excellent example of each of these stages. The way we find ourselves reacting to the stage of our Push Ups can be a good AhHa moment on how we handle other life issues....Didn't know I was going there did you? ;-) Think about, it might assist more than just your Push Up form!!!
No comments:
Post a Comment