Exercise routines are fundamental to acquire the physical condition required by athletes, especially if they are dedicated to any fighting discipline. Among those exercises are push-ups, which allow you to build endurance, increase muscle mass and best of all... they are easy to perform.
For wrestlers, this exercise is especially beneficial for developing the chest, shoulders, trunk and triceps, and it is even possible to develop a bodybuilder's physique if they do enough push-ups.
IS IT GOOD TO DO PUSH-UPS?
If you do push-ups every day for a year, you may be able to do up to 1000, obviously not in one set, but in several. It is even possible to get to the point where you can do push-ups indefinitely.
But also, even if you are not training to be a wrestler, you can use this exercise to lose weight or simply as a physical activity, a regular routine because it is great for developing upper body strength and does not require any equipment, just the ground and gravity.
However, although it is a seemingly easy exercise it is good to take into account the push-up techniques that are considered ideal to perform this routine perfectly:
Right Body
The first thing to do is to keep your back straight. Do not drop or raise your hips too much because this is not the correct posture. A straight line should join your feet with your head. Stand in front of a mirror so you can check that your hips are aligned, even if it seems awkward at first because you need to strengthen the muscles of the trunk.
Keep heels and feet together
Place your feet completely together. Toes and heels together. Many people neglect the posture of their feet, which often results in an unstable posture. Remember that your body is supported by your hands and feet.
Hand position
When you place your hands on the floor imagine that there is a line between them and that your chest is above that line. The ideal spots are usually between the shoulders and nipples.
If you place your hands too far up (above the line of your shoulders, for example), you will certainly feel that your shoulders are swaying too much and not supporting your weight as you descend. On the other hand, if your hands are too low (below the line of the pawns), you will feel that the exercise involves too much pressure on your shoulders.
Head alignment
You must raise your head to keep your spine straight. Unfortunately, this is not easy to do. As your body rises, it also changes its angle. Many people tend to focus on the floor, which results in the head hanging down. This makes it difficult to achieve a deeper descent and also influences breathing.
One tip is to fix your gaze on a point on the floor that is 1 meter away from the athlete. This helps to keep the head upright, which helps to keep the spine straight and at the same time also helps to open the airway.
Appropriate "low" position".
There are 2 rules regarding the time to stay on the ground. One of them says that you should descend until your chest is 3 centimeters from the ground, of course, you don't need to be exact, just descend until you feel that your chest is close to the ground. At that moment you should feel tension in the region that joins the chest with the shoulders (it is good to tense the muscles to have a better support).
The other rule is to lower yourself until your arms (from shoulder to elbow) are parallel to the ground. Surely, the elbows will form an angle of almost 90 degrees depending on the position of the hands.
The beginner's pace & the advanced's pace
Depending on physical ability, there are two different rhythms for doing push-ups.
The beginner's pace (which includes about 99% of people). In this case the descent is slow and the ascent is fast.
The advanced rhythm employs a much more complicated method of push-ups. It involves descending and ascending fast. This is how records are broken, by descending as fast as possible. This makes a lot of sense because it can save a lot of time. The reason it makes it difficult to achieve is that the faster you descend, the more momentum you lose, making it difficult to climb back up.
Finally... a little trick
There's a little trick to get more reps when you think you can't do any more. Instead of imagining pushing to get off the ground, you should imagine pulling to get your elbows closer together. So instead of focusing on pushing with your triceps, try focusing on placing your elbows in a straight line. This visualization can be helpful in aligning the elbows for the last part of the lift.
Another aspect of performing any type of exercise, especially the push-ups that are key to maintaining the physical condition of wrestlers, is nutrition.
DO YOU TRAIN MMA?
Mixed Martial Arts (MMA), for example, requires the fighter to achieve the best physical conditioning that will allow him to gain muscular endurance and strength, therefore, a workout with push-ups and a diet with nutritional products such as those from https://www.kasikao.com/categoria-producto/nutricion/pre-entrenos/ is one of the best options for combat sports.
DON'T FLEX LIKE THIS - 7 Common Errors
