Push Up
A bodyweight press that trains the chest, shoulders and triceps while your core holds a straight body line. It needs no equipment and scales from beginner to advanced.
- मुख्य मांसपेशी
- छाती
- सहायक मांसपेशियां
- ट्राइसेप्सकंधे
- उपकरण
- कोई नहीं
Push Up कैसे करें
Start in a high plank with hands under shoulders and body in one straight line.
Tighten your abdomen and glutes, keeping your neck neutral.
Lower your chest toward the floor by bending elbows at about 45 degrees, breathing in.
Push back up until arms are straight, exhaling.
Do not let your hips sag or your elbows flare wide.
टिप्स
- Put your hands on a bench to make it easier while you build strength.
- Keep your neck neutral by looking at the floor slightly ahead of your hands.
- Press your hands firmly into the floor to keep your shoulders stable.
आम गलतियां
- Letting your hips sag or pike up.
- Flaring your elbows straight out to the sides.
- Doing half reps without bringing your chest close to the floor.
Push Up को Bulky में लॉग करें
इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।