Category Archives: Sports

How to Do Push-ups?

How To Do Push-ups?

Push-ups are one of the oldest known exercise move. It is thought to be as old as the first humans. Push-up, a bodyweight exercise that works the whole body, is particularly effective because it works the chest, shoulders, abdomen and lower body.

Almost everyone knows how to do push-ups, but many people can make the same common mistakes.

How To do Push-ups?

  1. Start in a high plank position. Put your hands directly under your shoulder. Put your toes on the floor, tighten your stomach and straighten your back. Thus, the whole body remains natural and straight.
  2. Start lowering your body. Keep your eyes on the ground, looking ahead, so as not to bend your neck while keeping your back straight. Lower your body until your chest touches the ground. Your hips should not fall down or go up. Your body should maintain a smooth line from head to toe. Keep your elbows close to your body. Make sure your arms don’t create the ‘T’ shape.
  3. Hold your stomach tight and exhale as you push your body back. 

Common Mistakes

Collapse or Rise of The waist

When you focus on tightening your legs and hips, you save your lower body from sagging or rising. At the same time, lower your chest first and keep your waist in line with your shoulders.

Forget To Breathe

Once you focus on the action, you can forget to breathe. Don’t hold your breath. Breathe in as you go down, breathe out as you go up.

Spreading Your Arm Sideways

This mistake can cause an adverse load on your shoulders and damage their cartilage. Keep your elbows close to your body at an angle of 20 to 40 degrees.

Don't Fool Yourself

Your chest should get as close to the ground as possible. If your chest is halfway through, you’re doing a half push-up. The quality of the push ups is more important than the quantity.

Head Closer To the Ground

If your neck aches or hurts after the push-up, chances are you are not holding your head properly.

If you’re not yet strong enough to bring your chest closer to the ground, psychologically it is a common mistake to bring your head closer to the ground. Focus your eyes to a point on the ground forward. If your neck is still crooked, pull the push-up on your knees for a while.

Wrists Ahead

It is very important where you put your hands. If you don’t put it directly under your shoulders, your pectoral muscles will be disabled and movement will be easier. You can open your hands a little left and right, but never forward.

If you want any further information about how to do push-ups easily or how to do push-ups for beginners you can click here to watch the video.

How To Do Burpee?

How To Do Burpee?

If you are reading this article, you probably saw “Burpee” written on the training sheet given about 1 week after your gym membership and your first job was to search for “How To Do Burpee” on Google. You are exactly where you are supposed to be. 

What is burpee?

Burpee is a form of cardio training. It provides endurance and strength by activating multiple muscle groups.

WHICH MUSCLE GROUPS DOES BURPEE activate?

  • Shoulder
  • Upper Leg
  • Back Leg
  • Calf
  • Hip
  • Chest
  • You can exercise all the back arm muscles with this movement.

Who is recommended to do the burpee, or not?

  • We recommend burpee training for all age groups. Any individual who does not have the following ailments can perform this movement.
  • We recommend that those with heart rhythm disorders do not do burpee training.
  • We recommend that blood pressure patients avoid burpee training.
  • We do not recommend with Vertigo (Balance Problem Caused by Playing Ear Crystals) to do Burpee. It can cause big losses. You may encounter problems such as fainting.

The Key Poınt Of Burpee

While jumping, jump as high as possible with your fingertips. This will work almost all of your leg muscles.

If you want any further information or find out the “Burpee Benefits”, you can click here to go to the detailed video.