Stress training may be just an ideal exercise that builds the upper body and the underlying strength. If done properly, a complex exercise uses the muscles of the chest, shoulders, triceps, back, abdomen and even legs. It contains many modifications so beginners can start with the easiest techniques and work up to the basic baseline Push Up, while you can find a difficult difference if you are ahead. You can do a Push Up exercise as part of a weight training program or a bodybuilding exercise program.

Benefits of Push Up exercise


The muscles of the upper body that play in the Push Up exercise are shoulder pads, chest muscles, triceps, and back. The abdominal muscles used to hold the body during the Push Up exercise are the straight and lateral abdominal muscles. Since exercise involves multiple joints, it is a complex exercise. In everyday life, you will often need to pay things, from doors to shopping carts. The fitness you develop with stress training will serve you well. While developing the tightening muscles around the shoulders, it may help protect you from shoulder injuries. Stress exercises are also a fitness scale in general, allowing you to assess whether you need to do more to keep your body in good working condition.

How to do push ups exercises


Lie on the floor, place your hands slightly wider than your shoulders.
Stretch your legs back so that they are balanced on your hands and toes. Keep your body in a straight line from head to toe without retreating in the middle or bending in your back. You can put your feet to be near or slightly wider according to what is most comfortable for you.
Before starting any movement, tighten the abdominal muscle by pulling the abdominal button towards the spine. Try to keep the tummy tuck throughout the entire pressure exercise.
Inhale and slowly bend in the elbows and lower yourself so that the elbows are at a 90-degree angle.
As you begin to shrink from the muscles of your chest and push back through your hands to the starting position. Do not close the elbows. Keep them slightly bent.
Repeat this with many repetitions that the exercise routine requires. If you have to pass a fitness test (such as an army fitness test), you can use some simple strategies to build up your strength and carry you for more stress exercises. One common strategy is one more day approach. This happens on the first day you make a single payment, then on the second day, you press two, and so on.


Lie on the floor, place your hands slightly wider than your shoulders.
Stretch your legs back so that they are balanced on your hands and toes. Keep your body in a straight line from head to toe without retreating in the middle or bending in your back. You can put your feet to be near or slightly wider according to what is most comfortable for you.
Before starting any movement, tighten the abdominal muscle by pulling the abdominal button towards the spine. Try to keep the tummy tuck throughout the entire pressure exercise.
Inhale and slowly bend in the elbows and lower yourself so that the elbows are at a 90-degree angle.
As you begin to shrink from the muscles of your chest and push back through your hands to the starting position. Do not close the elbows. Keep them slightly bent.
Repeat this with many repetitions that the exercise routine requires. If you have to pass a fitness test (such as an army fitness test), you can use some simple strategies to build up your strength and carry you for more stress exercises. One common strategy is one more day approach. This happens on the first day you make a single payment, then on the second day, you press two, and so on.

Common errors


It is easy to start making mistakes with stress exercises if you are tired or do not build enough basic strength. Try techniques that are easier than exercise if you can not maintain the best shape.

Sagging in the middle
 

The most common problem is a dip in the middle because the abdominal muscle is not properly maintained and the trunk is maintained solid throughout the movement. This is not only a bad form; it can cause back pain. You can train using an average board exercise to build your core strength. Once you have mastered this, try exercising on your knees and exercising to keep your trunk strong.

Align the neck


Your neck must be aligned in neutral with the head in a straight line with the spine, eyes on the floor, and your top head pointing to the opposite wall. If you point your chin up or drop your head so you can see your toes, you’re out of alignment.

Close the elbows


Locking the elbows at the top of the movement is a mistake you may make and you are tired and want little rest. But this puts a lot of pressure on the joints and can lead to stress or injury. Always maintain a slight curve in the elbows. If you are tired, it is time to rest before doing another set.

Hands too far forward


If your hands are far from your shoulders, you press your shoulders. Although you can change how close your hands are to each other for different effects, they must be under your shoulders.

Limited range of motion


If you only partially go down with most payments, you will not get full interest. It is best to switch to an easier adjustment (such as knee pressure exercises, downhill exercises or wall Push Up exercises) that you can do with a full range of motion.

Adjustments and differences
Whether you are a beginner or need more challenges, there is a strong boost for you. One of the great things about exercise Push Up is that by changing the exercise you can change the stimulation on your muscles. Beginners can build the strength they need to work until normal stress exercises, while advanced practitioners can exercise their muscles in new ways.

Need to modify?

try these techniques if you need to exercise with less difficulty:

Incline or wall pushups: If the normal pressure exercise is very difficult, you can start the pressure exercises on the wall, table or strong chair. Stand several feet away from the wall. Use the same exercise pressure technique as above to reduce yourself until the elbow elbow reaches 90 degrees, then lift up while keeping the abdominal muscle tight all the time.

Bent knee pushups: This is a modified version of the pressure exercise done on the knees instead of the toes. Make sure to keep your knees, hips and shoulders in a straight line. Do not allow yourself to bend over your hips.

To get some challenge?


Try these techniques from exercise pressure to increase difficulty and exercise your muscles in different ways.

Stability ball pushups: Add basic stability exercises to increase difficulty and effectiveness. Make sure that you can do approximately 20 basic exercise exercises before you try these.

Pushup lat row: This variation adds a rotation of the drum to the top with each repetition. This modification increases the intensity of the exercise, activates the basic stabilizers and involves the back muscles.

Medicine ball pushup: Perform a standard pressure exercise with one hand at the top of the medicine ball. This exercise exercises the shoulder in a slightly different range of movement which increases the stability of the shoulder.

Alternating medicine ball pushup: This difference adds basic stability as well as a modified range of motion during the basic exercise exercise. Roll the medical ball between each repetition and add a new balance challenge.

Decline pushups: This is a more difficult exercise, done with lifting the feet on a box or seat. You can adjust the height of the box to increase or decrease resistance using your body weight only.

Diamond Pushup: Move your hand up with your hands near each other and index fingers and thumb with one hand touching the other hand and making a diamond shape. Then, perform hand exercises and touch your chest and wrists near your sides during each repetition.


Clapping pushup: This is a plyometric exercise in which you push yourself harder to lift your hands off the ground and clap in the air. This exercise is not for beginners. You can be very easily injured if you do not deal with this problem at the same time.

Safety and precautions


Do not exercise pressure if you have a shoulder, wrist or elbow injury. Talk to your doctor or physiotherapist to see if this exercise is appropriate. If you want to protect your wrists, you can put your hands on the dumbbell or bar to keep it neutral. If you feel a shoulder pain during pressure or hear a noise above your shoulder, quit the exercise.