Pushups are a popular fitness exercise that can help anyone stay fit at home while doing something to build muscle. The variation of the body exercise is huge, so even beginners can apply certain forms of push-ups. Let me introduce you to a few light push-up exercises.
For women in particular, normal pushups are usually too exhausting. Many just do not have the strength to push themselves upright with the power of the triceps. But even untrained people are exhausted after only a few repetitions. It’s a pity, since push-ups are the most effective exercises for upper body workouts.
Pushups for Beginners: That’s how it’s done
But no one has to do without the classic fitness exercise. Because you can control the level of difficulty in this physical exercise wonderfully, so that everyone – whether muscle or absolute beginners – can experience the benefits of pushups. I want to introduce you to three variants for beginners below.
The general rule is that the arms never push completely when pushing up (high load on the elbow joint, loss of effectiveness)!
1. Wall pushups
To get warm as a beginner with the push-up training, Wall pushups are highly recommended. Even in women, this simple variant is one of the most popular exercises, as it is very easy to carry out. The Wall pushup is carried out standing up. The upper body is about one arm’s length from the wall and the palms are leaning against the wall. When performing the body is “lowered” towards the wall and then presses back to the starting position. During the whole exercise you stand on your toes.
The level of effort is very manageable, but you can increase the level of difficulty by a different positioning of the hands (long distance, close distance). The wall support is ideal for slowly getting used to the training of pushups.
2. Knee Support
The knee support is similar to the normal push-up, except that the body weight is not carried on hands and toes, but of hands and knees. The arms are open shoulder-wide and the fingers point forward. Then the movement execution consists of lowering and pushing up. The push-up version is much lighter and by far not only recommended for women. Even beginners can get used to the movement with knee braces and enjoy a moderate training for triceps, chest and shoulder. While doing the knee support, the distance between the arms can vary.
3. Bank positive
While doing the bank support positive a flat bank, stable increase is needed. Then the hands are shoulder-width placed and then the usual movement of the push-up. During the whole exercise you stand on tiptoe. Again, you can put the arms of different widths. With a narrower arm position, the push-up aims more at the triceps.
For the untrained, these three lighter push up variations are ideal for getting started. Advanced users can try classic push-ups or the much more challenging push-up version in the butterfly style. If you know other pushups with a lower level of difficulty, then share them via comment.
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