Правильная техника отжиманий от пола: техника выполнения отжиманий с нуля, чтобы накачать грудные мышцы и трицепсы

Как правильно отжиматься: техника и основные ошибки

Отжимания – одно из эффективных базовых упражнений для мужчин и женщин.

• Укрепление грудных мышц, спины, плечи, руки, повысить силу и выносливость.
• Можно выполнять везде – в зале, в домашних условиях, на природе после пробежки и т.д.
• Упражнение важно не только для формирования спортивного тела, но и укрепления здоровья, в частности, позвоночника.

Многие девушки не знают, как правильно делать отжимания, потому что боятся этого упражнения. Бытует мнение, что интенсивные отжимания приведут к мужеподобным мускулам. Этот стереотип не более, чем миф. Женская физиология организма устроена таким образом, что достичь объемной мускулатуры без гормонального вмешательства невозможно.

Выполняя стандартные отжимания, мы поднимаем 75% от веса собственного тела!

Основные преимущества правильных отжиманий (в том числе и для девушек):

• Укрепляют плечи, руки и грудные мышцы, повышают тонус, сохраняют упругость, способствуют улучшению физической формы.
• Способствуют сжиганию жировых отложений. Базовые упражнения достаточно энергозатратны и потребляют большое количество калорий.
• Полезны для позвоночника за счет укрепления мышц спины.

Однако, далеко не все знают, как правильно делать отжимания. Попробуем разобраться с техникой выполнения, рассмотреть основные ошибки и дать практические рекомендации.

Как правильно отжиматься?

Очень важно соблюдать технику отжиманий, чтобы не только получить максимальный эффект от упражнения, но и не травмировать себя.

Лучше всего, если за Вами будет наблюдать опытный тренер, который поможет, подскажет и поправит. Но, если такого нет или Вы хотите начать отжиматься дома, то лучшим помощником будет зеркало. Стоит понимать, что важно не количество, а качество, поэтому не нужно никуда спешить.

Отжимания способствуют укреплению мышц спины, полезны людям, которые испытывают дискомфорт в этой области.

Очень важно провести небольшую разминку перед выполнением упражнения. Мышцы должны быть разогреты и готовы к нагрузке. Выполнять отжимания с «холодными» мышцами – опасно для суставов и связок.

Техника выполнения упражнения

Стандартные (классические) отжимания от пола могут быть недоступны для новичков, девушек или людей с избыточным весом. Слабые руки и низкая физическая подготовка – основная причина начать с облегченных вариантов. К ним относятся отжимания от скамьи (стула), от стены и с колен.

Освоив их, можно перейти к классическому варианту.

Правильная техника отжиманий позволит поддерживать грудные мышцы в тонусе, что позволит визуально подтянуть грудь девушкам.

От стены

Один из самых простых вариантов, позволяет отточить технику и укрепить руки.

• становимся на небольшом расстоянии от стены, упираемся на неё руками;
• расположение тела примерно под углом в 30 градусов;
• сгибать локти необходимо медленно и плавно, до упора, упираясь лбом в стену;
• спина и колени должны быть ровными;
• увеличить нагрузку можно сделав шаг назад от стены.

От скамьи

Упор можно делать на любую поверхность – стул, диван, подоконник, скамья и т.д.

• руки расположены на ширине плеч, ноги вместе;
• постепенно стоит понижать высоту опоры;
• при выполнении упражнения не нужно прогибаться в поясниц;
• в работу включается нижний пучок грудных мышц.

От колен

Наиболее близкий к классическим отжиманиям вид.

• становимся на четвереньки;
• скрещиваем голени и упираемся на руки, расставленные на уровне плеч;
• вес тела переводим вперед;
• корпус от головы до колен полностью прямой, без прогиба в пояснице;
• опускаем себя вниз и выталкиваем;
• движения совершаются лопатками и плечевыми суставами.

После 15-20 правильно выполненных повторов, можно переходить к классическому варианту.

От пола

Техника правильного выполнения отжиманий:

• Упираемся ладонями и носками в пол;
• Тело держать ровно;
• Плавно опускаемся, сгибая руки под углом до касания грудью пола;
• Выдыхая, возвращаем тело в исходное положение;
• В процессе отжимания тело должно располагаться максимально ровно;
• Ягодицы и пресс напряжены;
• Лопатки активно работают – сводятся при каждом опускании.

Каким должно быть правильное положение тела при отжиманиях?

Многие задаются вопросами:

• Как держать спину и голову?
• Нужно ли касаться лбом пола?
• Какое должно быть расстояние от груди до пола?
• Как расположить руки и ноги?

Сейчас детально разберем все основные моменты, чтобы исключить технические ошибки.

Хотите улучшить свою фигуру и здоровье, и при этом не навредить позвоночнику и суставам? Получите мои бесплатные материалы по грамотному фитнесу в тренажерном зале или дома, и узнайте, как тренироваться правильно!

Они подходят как для новичков, так и для “продвинутых” фанатов фитнеса 🙂

Нажмите сюда, чтобы получить доступ к материалам

Исходное положение:

• упор лежа на ладонях и носочках;
• спина ровная от пяток до головы, без прогибов в пояснице.

Положение головы:

• удерживаем в нейтральном положении;
• не смотреть ни вниз, ни вперед;
• правильная стойка – голова вровень с корпусом;
• взгляд направлен перед собой.

Корпус:

• «прямая линия», без прогибов;
• при выполнении упражнения необходимо напрячь мышцы пресса;
• движение должно происходить не только за счет сокращения грудных мышц, но и активными движениями корпуса.

Как ставить ноги:

• должны быть вместе, с расстоянием 5-7 см между стопами;
• ягодицы сжаты, включены в работу.

Постановка рук:

• в классическом стиле руки должны находиться под плечевым суставом – на ширине плеч;
• для смещения нагрузки на руки расстояние между руками можно уменьшить.

Локти:

• в верхней точке должны быть почти прямыми;
• при опускании стараться держать как можно ближе к туловищу и не разводить в стороны.

Важно включать лопатки в работу! Опускаясь вниз, их необходимо максимально сводить вместе и разводить в стороны, отталкиваясь обратно вверх.
Это позволит лучше растянуть грудные мышцы, сделав упражнение максимально эффективным.

Частые и распространенные ошибки в технике отжиманий

Принести положительные результаты: укрепить позвоночник, подтянуть фигуру, подкачать руки и грудные мышцы помогут только правильные отжимания. Новички допускают ряд типичных ошибок. Нарушение техники влияет не только на эффективность, но и безопасность выполнения упражнения.

Основные моменты, на которые стоит обратить внимание:

• Положение тела: прогиб в пояснице или «задирание» ягодиц. От головы до стоп тело ровное, ягодицы, бедра и голова должны находиться на одном уровне.
• Широкая постановка ног. Новичкам тяжело держать ноги вместе, а врозь гораздо легче. Это может привести к растяжению мышц и травме, поэтому стоит привыкать держать ноги как можно ближе друг к другу.
• Темп выполнения. Движения должны быть управляемыми, без резких рывков, в размерном темпе.
• Неправильная амплитуда. Ошибка в том, что: либо касаются пола грудью, либо совершают неполную амплитуду. Идеальное расстояние между телом и полом – 2-4 см.
• Правильное распределение нагрузки. Массу тела стоит распределить по всей площади ладоней, чтобы после упражнения не болели запястья.

Можно ли усложнить отжимания от пола?

Имея определенный уровень подготовки, можно надевать специальные жилеты с утяжелителями. При выполнении упражнений в домашних условиях можно использовать рюкзак, наполнив его чем-то тяжелым.

Усложнив отжимания, повысится нагрузка на руки и грудные мышцы. Техника выполнения остается такой же, за исключением небольшой детали – немного расставить пальцы, для увеличения опорной площади.

Подводя итог:

отжимания – результативное упражнение с простой и не травмоопасной техникой выполнения, которое можно выполнить везде. При этом нагружает не только грудь, руки и плечи, но и снимает дискомфортные ощущения в грудном отделе позвоночника.

Хотите улучшить свою фигуру и здоровье, и при этом не навредить позвоночнику и суставам? Получите мои бесплатные материалы по грамотному фитнесу в тренажерном зале или дома, и узнайте, как тренироваться правильно!

Они подходят как для новичков, так и для “продвинутых” фанатов фитнеса 🙂

Нажмите сюда, чтобы получить доступ к материалам

Автор статьи — Александра Бонина

Врач лечебной физкультуры, фитнес-тренер международного класса

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90000 Proper Push Up Technique 90001 90002 90003 90004 90002 Whether you’re training for a fight, for weight loss, or any kind of physical activity, push-ups will be a one of your regular workouts. It’s a great exercise to 90006 build strength and power 90007 for the upper body and does not require any special equipment other than the ground and gravity. 90004 90002 For fighters, push-ups are especially beneficial for developing the chest, shoulders, core, and triceps. You can even 90006 develop a bodybuilder’s physique 90007 with push-ups if you do enough of them.90004 90002 But for now, let’s go over what I call the perfect push-up form and technique: 90004 90002 90004 90002 90004 90002 90004 90002 90022 90023 90024 90006 *** Watch my video to see how I do push-ups. *** 90007 90004 90002 90004 90030 How to do a PROPER Push-Up 90031 90032 1. Straight body 90033 90002 The first thing you’ll want to do is to straighten your back. Do not sag at the hip or lift at the hips. It should be a straight line from head to toe. Check the mirror to see that your hips are in line.The most uncomfortable position is probably the right one. (It will take some core muscle to achieve this!) 90004 90002 90006 Back straight, hips not lifted or sagging. 90024 The most uncomfortable position is the right one. 90007 90004 90002 90004 90032 2. Feet together 90033 90002 Place your entire feet together. Toes AND heels together. There are many people do not care about the feet and this usually results in very sloppy form. Remember that your entire body is placed on your hands and feet.90004 90002 90006 Keep your toes & heels together. 90007 90004 90002 90004 90032 3. Hand placement 90033 90002 When you place your hands on the floor, imagine that there is an imaginary line between them, and that your chest is hovering above that line. The sweet spot is most likely somewhere between your shoulders and your nipples. 90004 90002 If your hands are hovering too high (such as above your shoulders), you will feel like your elbows are swinging out too high and not supporting your body weight when you go down.If your hands are too low (such as below your nipples), you will feel like the push-ups are too stressful on your shoulders. 90004 90002 The width of your hands should be a little wider than shoulder width. The exact width depends on various factors such as arm length and the type of push-up you want to do (chest VS tricep). A narrower hand placement will use more tricep muscle and cause you to travel a longer distance to and from the ground. A wider hand placement will use more chest muscle and cause you to to travel less distance to and from the ground.Ideally, you want to find the width that allows you to do the most push-ups without one muscle group (chest or triceps) tiring out before the other. It takes some time to figure out your sweet spot. 90004 90002 Another distinction between chest push-ups and tricep push-ups is the way that your elbow points out as you go down. For chest push-ups, your elbows will point out sideways. For tricep push-ups, your elbows will stay along body so that the elbows are touching your lats and rib cage as you go down.It is also possible to have the elbows travel somewhere diagonally in between but I do not recommend this as it’s hard to keep it perfectly even on both sides (especially for beginners). 90004 90002 When I was in the Army, all the guys that broke the push-up records were «tricep pushers». But even still, I preferred chest push-ups. They were harder but I liked the feel of working a bigger muscle and felt I benefitted more from that version. 90004 90002 The hand can be placed on the floor with your fingers together or your fingers spread.I prefer to spread my fingers because it feels stronger and more stable. It’s also important to press your hand completely flat into the ground. Push off the ground with all four corners of your palm. Distribute your weight across the entire palm instead of only on the heel of your palm. 90004 90002 90006 Hands at chest level, wider than shoulder width apart. 90024 Fingers spread, pressing with the 4 corners of the palm. 90024 Elbows open sideways for chest push-ups, 90024 or open downwards for tricep push-ups.90007 90004 90002 90004 90032 4. Head alignment 90033 90002 The head should be lifted to extend straight out from the spine. Unfortunately this is hard to do because your body will change in angle from the ground as you do push-ups. Most people are usually focused on the ground which leads to a dropped head, and a dropped head makes it harder for to get down low to the ground and also makes it harder to breathe. 90004 90002 My best advice is to stare at the ground 3 feet in front of your head this tilts the head up and keeps it more in line with your spine and at the same time helps to open your throat for breathing.90004 90002 90006 Eyes looking at the ground 3 feet in front of your head, 90024 to keep a straight position 90024 and open the throat for breathing. 90007 90004 90002 90004 90032 5. Proper «DOWN» position 90033 90002 How low do you go to the ground? There are 2 standards. The rule I like to use is to go until your chest is one inch off the ground. It does not have to be exact; go down until your chest is close to the ground. You should feel a bounce of a stress on the sides of your chest where it connects to the shoulders.(Make sure you keep your muscles contracted for support.) 90004 90002 The other standard is to go down until the upper arms (from the shoulder to the elbow) are parallel with the ground. The elbows will probably be close to a 90-degree angle at this point depending on where your hands are placed. 90004 90002 90006 Go down until your chest is 1 inch off the ground, 90024 or until the upper arms are parallel to the ground. 90007 90004 90002 90004 90002 90004 90030 Push-Up Techniques 90031 90032 1.Push-Up Rhythm 90033 90002 There are 2 different rhythms for doing push ups depending on your level of fitness. The beginner rhythm (about 99% of most people) is to go DOWN SLOW and then UP FAST. You’ll see them lower themselves slowly to the ground and then push themselves up quickly. 90004 90002 The more advanced rhythm and much harder way to do push-ups is to go DOWN FAST AND UP FAST. This is how you break push-up records; by going down as fast as you can. It makes a lot of sense if you think about it.You can save a lot of time by dropping down as fast as you can and then pushing up as fast as you can. The reason why it’s so hard is because the faster you drop, the more momentum you have to overcome at the bottom and the more challenging it is to push yourself back up. 90004 90002 When I want to go down fast, I do not just rely on gravity to bring me down, I imagine that my hands are pulling on the ground to PULL MYSELF DOWN as fast as I can. It’s very challenging and just about impossible for beginners to do as they will probably slam their faces on the ground.But this is a good goal for you to work up to later on. 90004 90002 As you try to go down quickly, you will realize that going down is the hardest part because you spend more energy to stop yourself from hitting the ground than you do to push yourself up. So beginners spend their energy going up and advanced pushers will spend their energy going down. Going down fast will build explosive strength in your upper body very quickly. 90004 90002 90006 Beginner push-up rhythm = down SLOW, up FAST.90024 Advanced push-up rhythm = down FAST, up FAST. 90007 90004 90002 90004 90032 2. Breathing Technique for Push-Ups 90033 90002 Just as there are 2 different rhythms for doing push-ups, there are 2 methods of breathing technique to accommodate each rhythm. 90004 90002 The beginner style of breathing is to inhale while going down and then exhale while going up. INHALE DOWN, EXHALE UP, INHALE DOWN, EXHALE UP. A beginner push-up will look like (DOWN SLOW) INHALE SLOW — (UP FAST) EXHALE FAST.It sound like innnnnnn-OUT-innnnnnn-OUT. 90004 90002 The advanced style of breathing is to exhale when going down. Their exhalation will be a short quick breath that happens at the hard moment (the peak of descent) when their body is about to hit the ground. They use this quick exhalation to help «bounce» them off the ground. The advanced push-up will look like DOWN FAST — DOWN FAST — DOWN FAST, which a quick exhalation every time they go down. The inhale only as needed (could be once every 10 or 20 reps) as it’s hard to inhale when you’re going fast.The advanced push-up will sound like a rapid * SSHH! * — * SSHH! * — * SSHH! * As they breath explosively for explosive power. 90004 90002 90006 Beginner push-up breathing = inhale DOWN, exhale UP 90024 Advanced push-up breathing = exhale DOWN 90024 Breathe explosively for explosive power. 90007 90004 90002 90004 90032 3. Resting Technique 90033 90002 When it comes to resting while doing push-ups, the common tendency is to sag at the hips or wiggle around on the arms. What I like to do is to put my body into the inverted V-position (known as «downward dog» in yoga) where you raise your hips high into the air as you straighten your legs and back and arms.This position will momentarily give your push-up muscles a break by using a slightly different set of muscles. 90004 90002 From this upside-down «V» position, I take some deep breaths before quickly dropping back into push-up position and squeezing out 1-3 push-ups before switching back again into the inverted V-position again. With this tactic, I can easily squeeze out 20-30 more push-ups even when I felt like I could not do anymore. Some of you will notice intense veins coming out of your muscles and maybe even want to barf as you’ve now allowed yourself to exercise far beyond the point of failure.(Good job!) 90004 90002 90006 Rest by returning to INVERTED V-POSITION 90024 as you squeeze out your final push-ups. 90007 90004 90002 90004 90032 4. Squeezing Technique 90033 90002 Here’s another trick to help you squeeze out more push-ups when you feel like you have nothing left. Instead of imagining yourself pushing the ground away from you, instead try to imagine yourself pulling your elbows in closer to each other. So instead of focusing on pushing up with your triceps, try to focus on pulling your elbows into a straight position.This visualization will make it easier to lockout your elbows straight when you’re struggling on the last upper half of the push-up. 90004 90002 90006 Focus on bringing your elbows in, 90024 instead of pushing the ground. 90007 90004 90002 90004 90002 90004 90030 Push-Up Workouts 90031 90032 Do intervals 90033 90002 There are too many people who focus too much on doing X number of push-ups. It does not matter if you do 500 a day or тисячу a day, everything is easy when you’re not pressed for time.Instead you should give yourself set intervals such as 1 or 2 minutes where you do as many as you can in that period. Intervals are MUCH harder than you think. 90004 90002 Doing push-ups (as well as other exercises) in intervals will very quickly develop superior levels of conditioning in your body and put your focus on a more functional athletic goal (rate of effort) rather than just purely (total effort). 90004 90002 90006 Do intervals for a better workout. 90024 It’s too easy when you’re not pressed for time.90007 90004 90002 90004 90032 60/45/30/15/10 Interval (Army workout) 90033 90002 My favorite push-up workout and one that I did regularly in the Army is what I call the 60/45/30/15/10 interval: 90004 90185 90186 Do as many push-ups as you can in 60 seconds. 90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 45 seconds. 90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 30 seconds. 90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 15 seconds.90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 10 seconds. 90187 90204 90002 It goes without saying that you should be using proper form and technique. A push-up with bad form does not count as a push-up and more importantly, does not count as beneficial exercise! 90004 90002 90004 90032 60/30/15 Interval (for beginners) 90033 90002 I’m sure many of you will not be able to handle the previous interval and so here is another one I would recommend for beginners.90004 90185 90186 Do as many push-ups as you can in 60 seconds. 90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 30 seconds. 90187 90186 Rest 60 seconds. 90187 90186 Do as many push-ups as you can in 15 seconds. 90187 90204 90002 This will be quite the challenge as each set should take you to the point of failure. 90004 90002 90004 90032 15-ON / 15-OFF Intervals (tabata interval) 90033 90002 This is doing push-ups in tabata drill style. Very effective and more challenging than you think.90004 90185 90186 Do as many push-ups as you can in 15 seconds. 90187 90186 Rest 15 seconds. 90187 90186 Do as many push-ups as you can in 15 seconds. 90187 90186 Rest 15 seconds. 90187 90186 Repeat this interval for up to 10 sets if you can. 90187 90204 90002 Another way you can do this is to try to do 10 push-ups every 15 seconds. Every time the interval starts, you do 10 as fast as you can. The faster you do them, the sooner you can take a break. Do this for 10 sets if you dare.90004 90002 90004 90002 90004 90030 What can you do with push-ups? 90031 90002 90006 Variations of the push-up 90007 90004 90002 I get questions everyday asking about whether it’s a good idea to do diamond push-ups, one hand push-ups, knuckle push-ups, clapping push-ups, or any of the million other variations out there. 90004 90002 My answer is always this: focus on the basic push-up. The standard form gives the most focus to proper technique and basic benefits of the push-up. Anytime you do something else like being on your knuckles or using a very tricky hand placement, you start to distract yourself from the true benefit of the push-up and end up focusing on the «trick».90004 90002 I would say you probably should not be thinking about doing push-ups tricks until you do at least a couple hundred of the basic push-ups in one sitting. In the meanwhile, if you want some basic variation. Go wider, go narrower, or go faster. Or switch from the chest version to tricep version. 90004 90002 90004 90002 90006 Do intervals 90007 90004 90002 Do push-ups in intervals. Intervals really make it so much harder and more beneficial! Just counting push-ups alone does not mean much.Once you get into really good shape, you can pretty much do push-ups all day and it does not mean anything. Do as much as you can, but in intervals! 90004 90002 90004 90002 90006 GET BUFF MILITARY / PRISON STYLE 90007 90004 90002 For those of you who do not know, you can get really buff and muscular just by doing push-ups. It’s a common routine for guys in the military or in jail to get really ripped and get 18 «arms just by doing push-ups. 90004 90002 The common routine is to do 1500 push-ups a day.That’s 30 sets of 50. And it will probably take you 30 minutes to do. It used to be 2000 push-ups a day but guys have figured out over time that doing 1500 push-ups is enough. It may sound hard to you but you can work up to it fairly quickly if you’re dedicated and have time. I’ve known many guys who got big doing this (yes, even skinny ones). They look like they’ve been lifting weights but it was really just push-ups. 90004 90002 Another push-up routine I know for getting buff is to do 1200 push-ups a day.You do 20, then widen your hands by an inch, and then do another 20. And keep repeating as you widen your hands all the way out and then bring them all the way in as you keep doing 20 each time. 90004 90002 90004 90002 90006 Beat my record 90007 90004 90002 If you like you can try to beat my 30-second record of 47. I’m a long-arm guy and used the chest version which is harder to do but 47 was my magic number at the peak of my time. I can not remember what I did at the 60-second mark, probably around 85.And my 2-minute mark was probably around 110-120. I held the record in my platoon but the guys holding the record in the company did around 180 in 2-minutes. (They had shorter stockier arms and used the tricep method.) 90004 90002 90004 90002 90006 Push-ups are easy 90007 90004 90002 You just have to do them. If you did push-ups everyday, you could easily work your way up to a thousand within a year. Of course, not one thousand in one sitting but maybe over over dozens of sets. You can get to a point where you can do push-ups indefinitely.90004 90002 I remember the times in the Army when our drill sergeant punished us by making us do push-ups for 30 minutes. I have no idea how many I did. But that’s how it was … we never counted, we just went for time. They would say, «GET DOWN AND BEAT YOUR FACE!» And leave us there for an hour. 90004 90002 90004 90002 90006 Read my guide on how to do sit-ups for boxing: 90007 90004 .90000 Push-Ups: You’re Doing Them Wrong! 90001 90002 90003 90004 ARTICLES 90003 90004 Most Popular 90007 90004 Training 90007 90004 Workouts 90007 90004 Diet & Fat Loss 90007 90004 Supplements 90007 90004 Powerful Words 90007 90004 Opinion 90007 90004 Living 90007 90004 Stuff We Like 90007 90024 90007 90004 FORUMS 90003 90004 Latest Posts 90007 90004 Training Logs 90007 90004 Supplements and Nutrition 90007 90004 Christian Thibaudeau Training 90007 90004 Jim Wendler 5/3/1 Coaching 90007 90004 Paul Carter Coaching 90007 90004 Bigger Stronger Leaner 90007 90004 Bodybuilding 90007 90004 Powerlifting 90007 90004 Figure Athletes 90007 90004 Powerful Women 90007 90004 Over 35 Lifter 90007 90004 Beginners 90007 90004 Combat 90007 90004 Conditioning 90007 90004 Olympic Lifting 90007 90004 Strongman 90007 90004 Injuries and Rehab 90007 90004 Off Topic / Get a Life 90007 90004 Politics and World Issues 90007 90004 Rate My Physique Photos 90007 90004 T Replacement 90007 90004 Pharma 90007 90024 90007 90004 Blogs 90003 90004 Chris Shugart 90007 90004 Christian Thibaudeau 90007 90004 Dani Shugart 90007 90024 90007 90004 Videos 90007 90004 BIOTEST STORE 90007 90024 MENU 90091 90003 90004 90007 90004 Home 90007 90004 Articles 90007 90004 Forums 90007 90004 Blogs 90007 90004 Videos 90007 90004 Biotest Store 90007 90004 Sign In 90007 90004 Sign Up 90007 90024 90112 How to Do Real Push-Ups That Get Results 90113 by Joel Seedman, PhD | 08/10/16 .90000 8 Correct Ways To Do Sit-Ups To Get A Flat Tummy And Prevent Injuries 90001 90002 Are you tired of holding your breath and pulling your tummy in everytime you try a dress on? Or every time a cute guy passes by (wink)? Then, you’ve got to do sit-ups! Because a flat tummy is always in trend. It also speaks volumes about your health and protects you from various obesity-related diseases. But if you do not do it correctly, you may injure your spine and neck. So, give this post a read to know how to do sit-ups correctly, and 8 variations to get a toned tummy.Swipe up! 90003 90004 Which Muscles Do Sit-ups Work On? 90005 90002 Sit-ups work the rectus abdominis, obliques, rectus femoris, tensor fascia latae, chest, and neck muscles. These are the muscles that hold your spine and body straight, preventing collapsing or twisting of the spine, and helping in neck and hip movement. Sit-ups are different from crunches in the way they are performed and the muscles they activate. Crunches only work on the ab muscles. But sit-ups work on almost your entire body and are hence quite effective.And knowing the correct technique is the key. So, here’s how to do sit-ups correctly. 90003 90004 How To Do Basic Sit-ups 90005 90002 First and foremost, let me make it easier for you by laying down the three basic guidelines to do sit-ups correctly. 90003 90012 3 Basic Guidelines To Do Sit-ups Correctly 90013 90014 90015 Never anchor your legs. 90016 90015 Always maintain a posterior tilt or ensure your lower back is completely on the ground. 90016 90015 Do not strain your neck by tucking it in.90016 90021 90002 Now, you are ready to do your first sit-up — slowly and correctly. 90003 90004 Basic Sit-up Steps 90005 90014 90015 Sit on a mat. Keep your legs hip-width apart, feet flat on the floor, hands placed on the sides of your thighs, and spine straight. 90016 90015 Roll back down on the mat until your upper back touches the mat, and your knees are pointing toward the ceiling. 90016 90015 When you lie down, your lower back is curved, which known as anterior tilt. And this is dangerous for your spine while doing sit-ups.Change the anterior tilt to posterior tilt by pushing your pelvic region up so that your lower back is touching the mat completely. 90016 90015 Engage your core. Keep your neck in line with the spine, look diagonally up at the ceiling, and inhale. 90016 90015 Exhale and use your core muscles to sit up. As you do so, your hands will slide up from your thighs to your knees. Keep your shoulders relaxed. 90016 90015 Inhale and slowly roll back down to the starting position. Make sure your lower back is completely flat on the mat.90016 90015 Again, exhale and sit up. 90016 90021 90002 90043 Tip: 90044 Do it slowly so that you engage your ab muscles and not the hip flexors to push your body up. Always maintain a posterior tilt. Constantly changing from an anterior tilt to a posterior tilt will put a lot of stress on your spine and eventually lead to lower back pain or a slipped disc. 90003 90002 Want to up your sit-up exercise game? Then, check out these 8 effective sit-up variations that will build a strong core and help you say goodbye to tummy flab permanently.Let’s begin! 90003 90004 8 Effective Sit-ups For Strong Abs And A Flat Tummy 90005 90012 1. Hands To Heels 90013 90052 How To Do Hands To Heels 90053 90014 90015 Lie down on a mat. Keep your knees flexed, feet flat on the floor, and legs hip-width apart. 90016 90015 Extend your hands above your head and keep them shoulder-width apart. Make sure your lower back is in a posterior tilt. 90016 90015 Exhale and push your upper body up. Simultaneously, swing your hands from above your head to the side of your heels.90016 90015 Inhale and roll back down to the starting position. 90016 90015 Do not tuck your chin. Keep your gaze diagonally up at the ceiling. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90012 2. Straight Leg Sit-ups 90013 90052 How To Do Straight Leg Sit-ups 90053 90014 90015 Lie down on the floor. Keep your legs hip-width apart, and hands above your head, and look up at the ceiling. This is the starting position. 90016 90015 Exhale and pull your upper body up into a sitting position.Keep your hands extended above your head. 90016 90015 Inhale and roll back down on the mat. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90012 3. Butterfly Sit-ups 90013 90052 How To Do Butterfly Sit-ups 90053 90014 90015 Sit on a mat. Keep your knees flexed, and feet flat on the floor. 90016 90015 Open your thighs and place the sole of your right foot against the sole of the left foot. 90016 90015 Roll back down slowly on the mat. Extend your hands above your head, and look up at the ceiling.This is the starting position. 90016 90015 Exhale and pull your upper body up into a sitting position. Simultaneously, swing your hands from above your head to just beyond your toes. 90016 90015 Inhale and slowly roll back down to the starting position. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90002 90043 [Read: Top 22 Medicine Ball Exercises And Their Benefits] 90044 90003 90012 4. Bent Leg Sit-ups 90013 90052 How To Do Bent Leg Sit-ups 90053 90014 90015 Lie down on the floor.Flex your knees, place your feet flat on the floor, and your hands above your head, and look up at the ceiling. This is the starting position. 90016 90015 Exhale and pull your upper body up in a sitting position. Your hands should remain above your head. 90016 90015 Inhale and roll back down to the starting position. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90012 5. V-Ups 90013 90052 How To Do V-Ups 90053 90014 90015 Lie down on a mat. Keep your legs together, hands extended above your head, and your spine in a posterior tilt.90016 90015 Lift both your legs and the upper body simultaneously. Try to touch your toes. Keep your gaze diagonally up at the ceiling. 90016 90015 Inhale and roll back down to the starting position. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90012 6. Oblique V-Ups 90013 90052 How To Do Oblique V-Ups 90053 90014 90015 Lie down on your right side. Keep your right hand extended in front of you for support, your left hand extended up toward the ceiling, legs together, knees slightly bent, and core engaged.90016 90015 Lift both your legs and your upper body, and touch your left leg with your left hand. 90016 90015 Exhale and roll back down to the starting position. 90016 90015 Do this 10 times before switching sides. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps on each side 90003 90012 7. Weighted Sit-ups 90013 90052 How To Do Weighted Sit-ups 90053 90014 90015 You can do this using a dumbbell or a plate. 90016 90015 Sit down on a mat. Keep your legs hip-width apart, feet flat on the floor, spine straight, and shoulders relaxed.90016 90015 Hold the weight with both the hands and lift it just above your head. Make sure your elbows are slightly bent. 90016 90015 Roll back slowly. Make sure your spine is flat on the floor, and your hands are right above your head. This is the starting position. 90016 90015 Exhale and sit up. Do not lift your legs off the floor. Keep your back straight. Do not tuck your chin. Look diagonally up at the ceiling. 90016 90015 Inhale and go back to the starting position. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90012 8.V-Sit Russian Twist 90013 90052 How To Do V-Sit Russian Twist 90053 90014 90015 Lie down on your back. Your legs should be shoulder-width apart, shoulders relaxed, and palms together. Make sure your lower back is in a posterior tilt. This is the starting position. 90016 90015 Exhale and lift your legs off the floor and bend your knees. Simultaneously, do a sit-up. 90016 90015 Twist to your right and then to your left. 90016 90015 Do this two times and then roll back down to the starting position.Inhale as you do so. 90016 90015 Exhale, lift your legs, sit up, and twist to your right and then left. Do this 4 times. 90016 90021 90052 Sets And Reps 90053 90002 3 sets of 10 reps 90003 90002 There you have it — 8 different variations of sit-ups. Now, take a look at the tips to keep in mind while doing sit-ups. 90003 90004 Tips While Doing Sit-ups Exercises 90005 90206 90015 Beginners should start with 3 sets of 10 reps and progress accordingly. To intensify your routine, increase the number of repetitions you do.90016 90015 The key to building core strength is the breathing technique. Take deep breaths and keep the pace slow, really concentrating on contracting the muscles and holding the position. 90016 90015 Start with your feet 12-18 inches from your butt and continue doing curl-ups. But the moment you feel like you can not do it anymore, increase the distance between your butt and feet. This new angle between your abdominal muscles and legs will take you through a few more reps. 90016 90015 Lower back pain is the main complaint of people practicing sit-ups.If the speed of the movement is too fast, it’ll result in severe lower back pain. To avoid the pain, you can do a less intense variation of the sit-up with the exercise ball to lessen the strain on the lower back. Also, keep your lower back firmly in contact with the floor throughout the movement to avoid excessive strain. 90016 90015 You can also add weights to intensify your sit-up and challenge yourself. Just grab a pair of dumbbells and hold them in your hands. Weights are best added in the Jackknife version of sit-ups.90216 Following these tips will ensure you do the exercise in the correct form and help you avoid injuries. Apart from getting a flat tummy, there are many other benefits of doing sit-ups. Scroll down to find out. 90016 90218 90004 Sit-ups Benefits 90005 90206 90015 Improve core strength. 90016 90015 Improve hip flexor strength. 90016 90015 Increase flexibility. 90016 90015 Help lose tummy fat. 90016 90015 Tone the ab area. 90016 90015 Improve posture. 90016 90015 Helps you to care for back pain.90016 90218 90002 Sit-ups, when done correctly, can be rewarding. Follow the correct method, and you will not be at the risk of injuring your back or neck. Go ahead and turn some heads as you transform your body. Good luck! 90003 90052 90043 Recommended Articles: 90044 90053 Was this article helpful? 90002 90012 90245 Related 90246 90013 90003 The following two tabs change content below. 90002 Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi.After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography. 90003.90000 Seated, Standing, Kneeling, and Tips 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms. 90003 90002 You do not need any equipment to get started with pushups.They’re suitable for beginners and individuals who are more advanced with exercise. 90003 90002 Read more: What muscles do pushups work? 90003 90002 While you may be familiar with standard pushups, there are many variations that may help you get started, progress, or increase difficulty. 90003 90002 Try doing a set of 10 to 15 of each exercise, rest, and then do another set of 10 to 15. 90003 90014 90002 Performing fewer pushups with correct form will be better over time than completing many with poor form.90003 90017 90002 Here are five pushup variations that increase in difficulty. 90003 90020 Wall pushups 90021 90002 Doing a standing pushup against the wall is a good starting place if you’re new to this move. By standing, you put less pressure on your joints. 90023 90003 90025 90026 With your feet shoulder-width apart, stand about an arm’s length away from a wall. 90027 90026 Place your palms on the wall as you lean forward into a standing plank position. Your arms should be shoulder height and shoulder-width apart.90027 90026 Inhale as you bend your elbows and slowly move your upper body toward the wall while keeping your feet flat on the ground. 90027 90026 Hold this position for a second or two. 90027 90026 Exhale and use your arms to push your body slowly back to your starting position. 90027 90036 90020 Change it up 90021 90002 As you get more comfortable, you can try one-handed wall pushups. Follow all the instructions above, but alternate sets by placing one arm bent behind you with the outside of your hand on the small of your back.You could also alternate keeping one arm at your side as you pushup with the other. 90003 90002 Read more: Wall pushup variations to strengthen chest, shoulders, and back 90003 90020 Seated pushups 90021 90002 To work on stability in your shoulders, try pushups from a seated position. 90003 90025 90026 Sit on a bench with your palms down, arms at your side. Your feet should rest comfortably on the ground with your knees bent. 90027 90026 Using your arms, push down into your palms so that your body lifts up — still in the seated position.Your hips and butt should be just a half inch or so off the bench. 90027 90026 Lower back down to your starting position and repeat. 90027 90036 90020 Kneeling pushups 90021 90002 Balancing on your knees instead of your feet is another good modification while you build your strength. 90003 90025 90026 Begin in a hands and knees position with your gaze at the floor. 90027 90026 Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.90027 90026 Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted. 90027 90026 Pause for a second in the lowered position — your chin may lightly touch the ground. 90027 90026 Exhale as you push up from the ground to your starting position. 90027 90036 90014 90002 Another way to start this pushup is to begin by laying on your stomach. Bend your knees so your feet are up in the air, then push with your hands into position on your knees.90003 90017 90020 Standard pushups 90021 90002 Fully extending your legs increases the difficulty of this move by adding more body weight. One study showed that the «ground reaction force» or how much weight you push is 64 percent of your body weight with standard pushups. To compare, a kneeling pushup is 49 percent. 90003 90025 90026 Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.90027 90026 Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. 90027 90026 Pause for a second in the plank position — keep your core engaged. 90027 90026 Inhale as you slowly lower back to your starting position. 90027 90036 90020 Change it up 90021 90002 Another great variation of the standard pushup is a pushup with hip abduction. Follow the same instructions as a standard pushup, but lift your left leg off the ground as you lower. Move it slightly further out than your hips and keep your foot flexed.Then repeat on the other side after switching legs from the plank position. 90003 90020 Incline pushups 90021 90002 If you want to really challenge your upper body, try incline pushups. You’ll need a stable surface on which to place your hands. 90003 90025 90026 Place your hands on the edge of the elevated surface. A bench, step, or other sturdy platform are good options. 90027 90026 Step your feet back so your legs are straight and your arms are perpendicular to your body. 90027 90026 Inhale as you slowly lower your chest to the edge of your platform.90027 90026 Pause for a second. 90027 90026 Exhale as you push back to your starting position with your arms fully extended. 90027 90036 90002 You can further increase difficulty by using a medicine ball, BOSU or balance ball, or suspension trainer. Doing so will make your body work harder to stabilize, taxing muscles even more. 90003 90002 Shop for exercise balls and accessories online here. 90003 90002 Good form and positioning are key if you want to get the most from your workout. Comfort, form, and safety are key parts of any exercise.90003 90002 The right form can protect your body from injury and make sure you’re getting full engagement from the muscles you’re trying to work. 90003 90020 Comfort measures 90021 90002 Try these methods to make your pushups more comfortable. 90003 90121 90026 Perform pushups on a yoga mat or similar surface instead of a bare floor. 90027 90026 Place a folded towel under your knees for extra cushioning when doing kneeling pushups. 90027 90026 Place hands directly under shoulders with your fingers pointing directly in front of you to avoid wrist pain.90027 90026 Place palms flat on the floor versus cupping your hands. This avoids straining your hands. 90027 90026 Look down at the ground during this exercise to avoid straining your neck. 90027 90132 90020 Overall form 90021 90002 When doing pushups on the ground, you’ll want to keep a flat back. Resist sagging your spine or arching it up toward the ceiling. Contracting your core muscles will help keep your form in check. Make sure to keep your movements slow and controlled versus slamming your body down too quickly.90003 90002 Your shoulders, hips, and ankles should be aligned. 90003 90002 Try asking yourself some questions to check in with your form: 90023 90003 90121 90026 Where are my hands? 90027 90026 Where are my shoulders? 90027 90026 Do I have good contact with the ground beneath me? 90027 90026 Are my core muscles engaged? 90027 90132 90020 Hand positioning (narrow vs. wide) 90021 90002 You might wonder how hand positioning might increase difficulty. Your options are holding your hands wide apart or more narrowly together.One study from 2005 suggests that the narrow base position increases muscle activation in the pectorals and triceps. 90003 90002 To incorporate hand positioning into your routine, try keeping your palms in front of your chest and your elbows in toward your body at the start of your pushups. 90003 90020 Building strength 90021 90002 Pushups may be hard to complete at first, even with modification. If you can not complete 10 to 15, start with sets of 5 or less and build from there. 90003 90002 Increasing strength and endurance takes time but is worth the effort.Remember, performing fewer pushups with correct form will be better over time than completing many with poor form. 90003 90002 Read more: What are the benefits and risks of doing daily pushups? 90003 90014 90002 New to exercise? It’s an excellent idea to check in with a personal trainer to ensure you’re performing pushups correctly. You might be able to talk to someone from a gym or through your healthcare provider. 90003 90017 90002 After you get the hang of pushups and are confident with your form, you may want to try a pushups challenge.Consistency is important to building strength. In the challenge, you work your way up over the course of 2 months until you can complete 100 pushups at one time. 90003 90002 Even if you’re not looking to go so extreme, incorporating this efficient body-weight exercise into your routine is sure to strengthen your upper body, back, and core to help with everyday movement. 90003.