Strength Move of the Month

PUSHUPS

HOW – Push ups are one of the best exercises you can do. I put this into my routine for every workout. There are different arm variations you can use to focus on particular muscles to have the outcome you want in order to achieve your goals.

WHY – This is a powerful and effective exercise for overall strength. The main muscles you are targeting are the chest (pectoralis major and minor), the back pf your arms (triceps), the muscles of your core (In particular internal and external obliques), shoulders are involved as well as your Back. Squeeze your legs and glutes for some bonus work there too!

BENEFITS – All Variations of Push ups are great to strengthen your overall body. They get your heart rate up, wake you up, and brings blood flow and oxygen to your entire body. Since push ups elevate your energy systems you find a rush of endorphins and an elevated mood. These are great anywhere!

MODIFICATIONS – As with all Physical work get clear on what modifications work for you and honour that. One simple modification is dropping your Knees to the ground for support. Second, set up for the Push up without actually bending your elbows and pressing back up. If you are dipping in your lower back, experience any stain in your wrists, shoulders or back take a modification.

CONNECT – Connect with your core muscles, squeeze the muscles of your legs and even your butt (glutes)!  There is so much potential for this to be an explosive full body strengthener all you have to do is connect with all your muscles.

pushup1

CLASSIC PUSH UP
SET UP
– Place your hands on the floor shoulder width apart, elbows wide pointing to the side
– Step your feet back and pick up your knees
– Pull your belly button towards your spine
– Squeeze your leg muscles in

GO FOR IT!
– Bend your elbows to a 90 degree angle or stay slightly higher
– The middle of your chest will be lined up with your thumbs
– Press the floor away from you as you straighten are arms still keeping a slight bend in your elbows
– Repeat 6 – 10 times with a number of sets between 1 – 3

pino-diamond

DIAMOND PUSH UP
THE SET UP
– Place your hands on the floor with your thumbs and index fingers touching (like a diamond shape)
– Step your feet back and pick up your knees, step your feet wider than your hips
– Pull your belly button towards your spine
– Squeeze your leg muscles in

GO FOR IT!
– Bend your elbows to a 90 degree angle or stay slightly higher
– The middle of your chest will be in front of your index fingers
– Press the floor away from you as you straighten your arms keeping a slight bend in your elbows
– Repeat 6 – 10 times with a number of sets between 1 – 3

 

yoga-pushup

YOGA PUSH UP
THE SET UP
– Place your hands on the floor close to the bottom of your rib cage, hands are into your body with some space available for you to feel open across your shoulders and chest (like chaturanga in yoga)
– Step your feet back and pick up your knees, legs are hip width
– Pull your belly button towards your spine
– Squeeze your leg muscles in

GO FOR IT!
– Bend your elbows to a 90 degree angle or stay slightly higher
– The middle of your chest will be in front of your fingers
– Press the floor away from you as you straighten your arms still keeping a slight bend in your elbows
– Repeat 6 – 10 times with a number of sets between 1 – 3

 

yoga-combo

PUSH UP COMBO

THE SET UP
– Place your hands on the floor in diamond push up position (thumbs and index fingers touching like a diamond shape)
– Feet together, knees lifted
– Step one foot and one hand out to classic push up position (shoulder width apart, elbows wide pointing to the side)
– Pull your belly button towards your spine
– Squeeze your leg muscles in

GO FOR IT!
– Bend your elbows to a 90 degree angle or stay slightly higher
– Press the floor away from you as you straighten your arms still keeping a slight bend in your elbows
– Come back to centre with your hand and foot
– Step the other foot and hand out to classic push up position and complete the push up here
– Keep alternating sides for each and every repetition
– Repeat 6 – 10 times with a number of sets between 1 – 3

 

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