The definitive guide to start doing crunches and push-ups
Abdominals and push-ups are 2 intense exercises that you can add to your training at home or in the gym, which focus primarily on the upper body musculature. They are very effective at gaining strength and toning the essential muscles of the core mas, if you’re determined, take note of the following tips to start doing crunches and push-ups and not give up the first time.
Strong arms and flat abdomen? It is a purpose more than desirable, but it requires work and dedication. Beginning routines with abs and push-ups are “scary” but if you practice them the right way and have a little patience, you will appreciate the results sooner than you expect.
We must remember that we talked about 2 “hard” exercises that aim, above all, to strengthen certain muscle groups. If you plan to do crunches from scratch or do push-ups for the first time, it’s essential that you combine them with other sports or aerobic activities because this way you’ll achieve a double goal:
- A better overall physical fitness.
- Burn the excess fat that may have “covered” those abdominal muscles that you intend to work intensely.
How to start doing crunches and push-ups
Both the abdominals and the flexions imply an important care. To avoid excessive stiffness or injury, it is essential to increase the level of demand little by little. It is best to start with tables that combine abdominal and flexion exercises, and always do so in moderation at all times.
In this sense, do a routine of abdominals and flexions centered in the upper body two or three times a week at the most, because the muscles of the area also need rest. Start with eight ? ten ? twelve reiterations per exercise according to your physical fitness and limit yourself to two ? three series in each of the sessions, with rest breaks of at least one minute between them. Don’t forget to warm up before doing crunches or push-ups.
In addition, among the tips for beginners in abdominals and flexions stand out:
- It is essential to learn how to perform these exercises properly, holding the right posture at all times. To do abdominals properly, you have to avoid the tension in the neck. It is a common failure to tilt the head too much face the chest or to carry the elbows face forward while holding the palms of the hands behind the nape of the neck. As far as flexing is concerned, it is essential to support the palms of the hands at shoulder level and to achieve full horizontality of the spine while performing the lifting movement by stretching the forearms.
- Start with the easiest abdominals and combine different exercises to work not only the central muscles of the abdomen but also the oblique ones. At first, do your abs with your knees bent and your arms stretched over your head. By elevating them at the same time as the log, you will have more momentum and you will find it easier to perform the exercise.
- If when you start doing crunches and push-ups, you notice that your arms lack strength when you do them, try doing them by leaning on your knees (instead of your toes). This way, you’ll start with the so-called light push-ups. Lean on your knees and keep your back straight, forming an oblique line as you unload your weight on your forearms stretched out at shoulder level. It descends without the chest touching the ground and stretching again. In a few weeks, your arms will be considerably stronger and you will be able to move on to the frequent series of push-ups.
With these easy tips you will be able to continue a routine that allows you to start in the abdominals and push-ups, 2 intense exercises that can be the perfect complement to any aerobic sport that involves burning calories and fat. With such training, boasting of chest and abdomen as “rocks” is a matter of some care and very little time.