Congratulations! You've Decided to Get Focused and Get Fit!

Welcome to Alexis Martin's "Get Focused, Get Fit" blog! I hope this helps you set attainable goals and more importantly, REACH your goals! Check back regularly for updates and new helpful hints to stay on track!

Thanks for putting your health first,
Alexis Martin

Wednesday, May 23, 2012

I Challenge You!!!

Howdy ho!

In case you haven't been in my classes lately, I am incorporating something you are all familiar with, PUSH UPS!  Okay, so it doesn't sound exciting or different, but what I am challenging my class participants to do, on their own (they will be doing this in each of my circuit classes), is at least 3 sets of push-ups every day for 6 weeks.  I've been doing some reading and attacking push ups, in this way, will make you so much stronger, not only when doing push ups but in everything you do!

If you want to take on this challenge, this is what you are going to do.  By the way, if you can't do a push up, you can start on your knees or place your hands on a higher elevation like a table.  If you can do a few regular push ups, start there.

First, make sure you hold a strong plank position, which means your head, neck, torso, hips, knees and toes (if you are doing a full push up) are all in a strong, straight line. Also, rest about 20-30 seconds in between sets.

First Set:  Place your hands under your chest with the thumbs touching.  Do as many push ups as you can in this position, with good form.   If you need a number to reach, try to do 15-20.  Remember to keep a long neck and the shoulders down & away from your ears.  If this position feels like you are scrunching your neck, try and focus on keeping your upper arms next to your torso instead of flaring the arms out.  You'll notice your triceps will be doing much of the work.

Second Set:  Place your hands just outside your first hand position. (Your hands will be at shoulder width or a little bit wider).  Again, do as many push ups as you can.

Third Set:  Place your hands outside your second hand position (very wide hand position).  This will probably be the easiest position of the three.  Do as many push ups as you can.

You are done!  If you really want to challenge yourself, repeat all three sets starting from the outside hand position and work your way back to having your thumbs touch.

IMPORTANT:  When you first start, your push ups may not be very deep, but the goal is to get your chest as close to the ground as possible with each repetition.  Once your hips start sagging, your head drops and you lose form, stop!  You definitely do not want to get hurt by performing your push ups incorrectly.

Also, once these get easier, crank it up a notch by going to a lower table, bringing your knees off the ground or placing your feet up higher than your hands!  If you really want to improve on this exercise, you have to challenge yourself!

Good Luck and Happy Push Ups!

P.S. If you want help, write a comment on this posting or send me an e-mail and we can work on getting together!

P.S.S.  I AM VERY SORE!!!! :)

No comments:

Post a Comment

There was an error in this gadget