Content of the Article
Crunches and push-ups are two intense exercises that you can add to your training at home or in the gym, which focus mainly on the upper body muscles. They are very effective in gaining strength and toning the essential core muscles, if you are determined, take note of the following tips to start doing sit-ups and push-ups and do not give up at the first moment.
Strong arms and flat abdomen? It is a goal more than desirable, but it requires work and care. Start routines with sit-ups 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 are planning to do sit-ups from scratch or do push-ups for the first time, it is essential that you combine them with other sports or aerobic activities to achieve a double goal:
- A better overall physical condition.
- Burn the excess fat that may be"clogged up" in those abdominal muscles that you intend to work hard on.
How to start doing sit-ups and push-ups
Both sit-ups and push-ups involve significant care. To avoid excessive stiffness or injury, it is essential to increase the level of demand little by little. The best thing to do at first is to do boards that combine sit-up and push-up exercises and to do them always and at all times in moderation.
In this sense, do a routine of sit-ups and push-ups centred on the upper body two or three times a week at most, as the muscles in the area also need rest. Start with eight ? ten? twelve repetitions per exercise session according to your fitness level and limit yourself to two? three series in each session, with restoration breaks of at least one minute in between. Don't forget to warm up before doing sit-ups or push-ups.
In addition, tips for beginners in abdominal and push-ups include
- It is essential to learn how to do these exercises properly, holding the proper posture at all times. To do sit-ups properly, you have to avoid the tension in your neck. It is a common mistake to tilt the head too far towards the chest or to bring the elbows forward while holding the palms of the hands behind the neck. As far as flexion is concerned, it is essential to support the palms of the hands at shoulder level and to achieve the 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 obliques. At first, do your abs with your knees bent and your arms stretched out over your head. By lifting them up at the same time as the log, you will have more momentum and it will be easier to do the exercise.
- If you start doing sit-ups and push-ups and notice that you lack strength in your arms when you do them, try to do them by leaning on your knees (instead of your toes). This way, you'll start with so-called light push-ups. Lean on your knees and keep your back straight in an oblique line as you put your weight on your forearms stretched out at shoulder level. It descends without the chest touching the ground and stretches again. In a few weeks, your arms will be considerably stronger and you will be able to move on to the series of frequent push-ups.
With these easy tips you will be able to continue a routine that lets you get started on your abs and push-ups, 2 intense exercises that can be the perfect complement to any aerobic sport that involves burning calories and fat. With training of this kind, boasting of chest and abdomen as"rocks" is a matter of some care and very little time.