The lizards (or push-ups) are one of the simplest and most effective exercises that you can incorporate into your training routine, without the need for material or equipment. Despite its original name, it is a very basic exercise with a wide variety of benefits for the body, especially for the upper body, core and stability.
By working several muscles at once, push-ups not only help strengthen the chest, triceps and shouldersbut they also improve posture, resistance and, combined with other exercises, calorie burning. In addition, their versatility and accessibility make them an option that unites both beginners and experts. Incorporating these push-ups into your routine can be an effective way to improve strength. Of course, to obtain results you must practice them correctly and consistently. We teach you how to achieve it!
BENEFITS of doing push-ups
Consistency is the key to success. The good thing about this exercise is that you have no excuses to do them frequently. They do not require material, so you can practice them at home easily. Push-ups are a type of push-up that helps you work various parts of the body. It is very practical and is considered one of the best exercises when you want to start strengthening your muscles. Additionally, it helps you clear your mind and focus on the moment.
- With practice, you will be able to train the physical resistance. It is advisable to practice them progressively. That is, do few well-done repetitions rather than many push-ups in a bad position. Over time, you will add repetitions.
- With just one exercise you work many parts of the body: back, hips, triceps, biceps, abdomen and legs. It is especially effective if you have little time to train. In these circumstances, we look for exercises that work a large part of the body in just a few minutes.
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- The muscles of the abdomen and lower back are also activated, which contributes to improving core stabilitywhich is essential for maintaining good posture and preventing injuries.
- In its practice, the heart pumps more blood and increases breathing. In this way, oxygenation is improved and metabolism accelerates. Although it is not a cardiovascular exercise, it can increase heart rate and help burn caloriesespecially if they are combined with other exercises.
- The lizards strengthen many joints such as the wrists, arms, forearms and elbows. Which improves the ability to perform daily activities that require strength in the torso and arms.
HOW TO DO PUSH-UPS CORRECTLY: STEP BY STEP
Like any exercise, to take advantage of its benefits and notice the results, it is not worth doing it just any way. It is necessary to know the technique perfectly because, in addition to working the muscles well, you will avoid suffering damage. We teach you the definitive step by stepjust as the mistakes you shouldn’t make:
- Lie face down on the floor, your arms should rest in line with your shoulders. The tips of your feet are the only ones that have to touch the ground next to your hands.
- Before going up, tighten your entire body. From quadriceps, to glutes, back and abdomen.
- It is very important that when going up and down you keep your body aligned at all times and push with your whole body. If not, it will be too much pressure on your back.
- When going down, the elbows should be close to the body, it is the only way to correctly work the chest, triceps and shoulders.
If you are a beginner, you have probably been advised to place your knees on the floor to make it easier for you. First mistake! There are more convenient variants to start implementing this exercise into your routine. Experts recommend as an alternative leisurely lizards.
- This time, start from the top in a plank position with your hands.
- Go down very slowly.
- When you reach the bottom, hold as long as possible in the push-up position.
- Once you can’t take it anymore, rest on the floor.
- After a few seconds, return to the starting position.
These are «negative lizards.» That is, you do them from top to bottom and with breaks. If you work with them consistently, they will help you little by little to gain more strength to work with the originals.
@anamaafit I hope it helps you #tutoriallagartijas#mamagymrat#tipsdeentrenamiento♬ original sound – Ana Maria