“Trees strive to reach the sky, and people must strive to improve themselves!” This old proverb still holds true. Striving to train yourself is essential for everyone to achieve greater success in life. And push-ups, a basic yet incredibly effective exercise, are a testament to that effort. So, how to do push-ups correctly and scientifically to achieve optimal results? Let’s find out in this article!
Benefits of Doing Push-Ups Correctly
Push-ups are a full-body exercise, working multiple muscle groups such as the chest, shoulders, arms, abs, and back. Regular practice helps you:
- Increase muscle strength: Push-ups directly target major muscle groups, helping you increase strength and flexibility in your body.
- Improve cardiovascular health: Push-ups are a moderate-intensity exercise that helps increase heart rate and improve blood circulation, thereby making you healthier.
- Effective weight loss: Push-ups burn a lot of calories, helping you lose weight and maintain a slim figure.
- Improve posture: Push-ups help lift your chest and shoulders, thereby improving posture, reducing back pain, and preventing spinal problems.
- Boost self-confidence: When you have a toned, healthy body thanks to push-ups, self-confidence will naturally increase.
Correct Push-Up Technique: Build Strength Effectively
Step 1: Preparation
- Starting position: Place both hands on the ground, slightly wider than shoulder-width apart, fingers pointing forward. Palms should be parallel to each other, not angled.
- Legs: Extend both legs straight back, toes touching the ground.
- Back: Keep your back straight, avoid arching or hunching.
Step 2: Execution
- Lower your body: From the starting position, slowly lower your body by bending your elbows.
- Keep body straight: Always keep your back straight, avoid arching or hunching. Your arms should form a 90-degree angle with your body.
- Push yourself up: When your chest touches the ground, push yourself back up using the strength of your chest and shoulder muscles.
- Breathing: Inhale as you lower your body, exhale as you push yourself up.
Step 3: Repetition
- Number of repetitions: You should start with 10 push-ups per set. Gradually increase the number of push-ups according to your ability.
- Number of sets: Aim for 2-3 sets of push-ups each day.
Notes When Doing Push-Ups
- Listen to your body: If you feel pain or discomfort, stop and rest.
- Avoid doing push-ups too quickly: Doing push-ups too quickly can lead to injury.
- Focus on technique: Correct push-up technique is key to achieving results and avoiding injury.
Push-Up Variations for Beginners
- Wall push-ups: Wall push-ups are simpler than traditional push-ups, helping you get used to the movement and build muscle strength.
- Knee push-ups: This exercise is also easier than traditional push-ups, suitable for beginners.
Common Mistakes When Doing Push-Ups
- Arching or hunching your back: This will affect the effectiveness of the exercise and easily cause injury.
- Lowering your body too low: If you lower your body too low, your shoulders will bear the burden and be easily injured.
- Pushing yourself up too quickly: Pushing yourself up too quickly will cause you to lose control and easily get injured.
- Not focusing on technique: Incorrect push-up technique will reduce the effectiveness of the exercise and can cause injury.
Different Push-Up Exercises
- Chest push-ups: This exercise focuses on the chest muscles, helping you develop a broad and toned chest.
- Shoulder push-ups: This exercise focuses on the shoulder muscles, helping you develop broad and strong shoulders.
- One-arm push-ups: This exercise requires high strength and technique.
Anh Tuan’s Story
“I used to be a skinny, weak, and unconfident person. But after being taught the correct scientific push-up technique by my teacher, I completely changed. Now, I have a toned, healthy body and am much more confident. Push-ups have helped me change my life!” shared Anh Tuan, a former student of the University of Physical Education and Sports.
Expert Sharing
According to Mr. Nguyen Van A, lecturer at the Faculty of Physical Education and Sports, “Push-ups are a simple yet extremely effective exercise, suitable for everyone. However, practicing with correct technique is essential to achieve optimal results and avoid injury.”
Call to Action
Start doing push-ups today to achieve a healthy, toned, and confident body!