Why Women Need To Incorporate Push-Ups In Their Daily Routine
Research suggests that the upper body is inherently weak in women making them at least twice as likely as men to develop musculoskeletal disorders. Therefore, the push-up is an essential exercise that works out most of the essential muscles of your body. Push-ups allow women to strengthen their chest, tone up their arms and cultivate core muscles. Not just that, it allows them to get stronger legs and firmer buttocks since the legs bear the body weight while performing push-ups.
Core stability refers to your ability to control the movement and posture of your torso. By strengthening the core muscles, one can improve the stability and balance in one’s body. Push-ups allow women to strengthen their core muscles, which stabilizes the core for better posture and balance. The other benefit of push-ups is that it activates almost every major muscle in your body, such as the biceps, core muscles, triceps, anterior deltoids as well as the lower body muscle groups. It is for this reason, that it is classified as a compound exercise – meaning that it calls upon the multiple muscle groups in your body and engages them in helping you achieve a well-defined and toned body.
Push-Up Is More Than Just An Exercise - It Enhances Your Lifestyle
Now that we know that the health benefits of push-ups are numerous, it is about time we told you that push-ups are important for your body for more than aesthetic reasons. Incorporating push-ups in your exercise routine will offer you certain passive benefits, pertaining to lifestyle and habits, the most prominent one being an improved posture.
It is a universally accepted fact that improper posture is the bane of your health and comfort. The leading cause for improper posture is weak core muscles. If your core is strong, the shoulders and the back will stay more firm and upright. When properly executed, push-ups will fine-tune the muscles responsible for supporting posture. and over time, you will see that your body will naturally lean toward proper posture.
The other added advantage of doing push-ups is a healthy heart. Since push-ups work large muscle groups in the core, legs and hips, your heart ends up working harder to deliver oxygen-rich blood to muscle tissue. This is an effective cardiovascular exercise and supports heart health.
By engaging in push up exercises, you effectively fatigue major and minor muscle groups, which serve the same purpose as a traditional full body exercise performed at the gym on expensive and cumbersome equipment. Although you may not have time for a traditional strength training or cardiovascular workout, if you have five minutes, you can achieve a full-body workout with push ups. Getting Started With Push-Ups
Since we have already covered that push-ups strengthen your core muscles and improve your flexibility, which helps prevent injuries, it is imperative to discuss the right way to do the push-ups. An incorrect posture or hand position will cause you more harm than good. So, in this article, we will talk at length about the do’s and don’ts of basic push-ups.
First, you need to get down on a four-point position, keeping feet shoulder width apart. Drop into the bottom of the push up. As your raise your body, lift your right arm out in front of your body, while simultaneously lifting your left leg off the floor so that it is in a straight line with your right arm. Maintain that position for a few seconds, continuing to flare one arm and the opposite leg of it at the same time in a straight line. You have completed one rep. Now, drop back into the push up and repeat the same action on the other side, that is, flare your arm and the opposite leg in a straight line on the other side of your body.
Whether you are doing 10, 12 or 30 reps in each set, you must aim for 4-5 sets. Doing push-ups to failure means that you do a set of push-ups until you can’t do any more. Doing push-ups all the way to failure is an intense workout that is still considered an old-school way to get mind-blowing results from your work-out.
Avoid These Mistakes While Doing Push-Ups
Throughout the movement, you need to be mindful of a few key points: First, your torso should be held straight throughout the movement. Second, at any point, do not allow your hips or head to sag down. And finally, you are required to keep your legs straight throughout, not allowing your knees to bend, at any point.
Some other points that need to be considered during the movement include; elbows need to be tucked in close to your body; the core should be flexed tight, and lower back should not be arched ( remember that a neutral spine is important to avoid strain or injury). Last but not least, do not look up or down, rather stare straight ahead while doing push-ups. Doing otherwise will not only strain your neck, but will also tamper with your form and stability. Though, you can adjust the position of your hands on the floor to focus more energy on your chest or shoulders.
Performing Better Push-Ups With Kbands Leg Resistance Bands
While we do not deny that push-up is a great standalone exercise to receive a sculpted body, you can notch up the experience and receive faster results with the help of Kbands Leg Resistance Bands. Our bands will add some extra pressure to your normal push-ups, helping you tone your core muscles and legs in a much shorter time, by increasing the intensity of the exercise.
While it is a fact that women often ignore their health and let other tasks take priority over fitness due to lack of time, here is a piece of good news. You can do the push-up in the comfort of your cosy home, without having to go to the gym. Spending as little as five minutes will send you on your way to a well-sculpted figure. According to scientific research, spending thirty minutes a week doing push-ups is a good way to ensuring a fit body and a healthy heart. So, what are you waiting for? Push away that laziness and get on with a healthier lifestyle with the help of push-up flares.
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