We thought of
First Lady Michelle Obama yesterday, as we struggled to complete a
set of
10 push-ups. Remember when
Mrs. O challenged
Ellen on her
TV talk show last
February? And the
First Lady won by completing
25?!
Not bad for a
48-year-old woman.
Last year, we could do
20 push-ups. Then we got lax, and took a break. We continue to lift
small weights to keep our
arms toned. We've been doing that for
years now, but
push-ups are really an
excellent all-around toning movement that don't require any
equipment or much time, just the desire for a
strong, fit body. Plus, you can do a
push-up just about
anywhere.
Let's face it----
Summer isn't too far behind, and that means
warm weather and the shedding of
sweaters and
jackets. If you want your
arms on
display, now is the
time to get MOVING.
And
Michelle Obama has it right----her
'Let's Move' Fitness Program for
school-aged children speaks
volumes. But when you think about the
theme, there really is NO
age limit. We should all be moving.
If you want to bet that
beautifully-toned arms like the
First Lady's are just about
lucky DNA, you're wrong. You have to work at it continuously.
So, let's further examine the
push-up and its
benefits and
features. We did some research and found an
old but
very educational article in the
Los Angeles Times by
Jay Blahnik, a
Laguna Beach-based personal trainer and
IDEA Health & Fitness Assn. spokesman:
"The primary muscles used during a push-up are the chest, front shoulder and triceps muscles. However, because the push-up requires you to hold your body in a stable, horizontal position against gravity, you also engage your neck, core, hips and legs with each repetition.
Although the push-up is a simple exercise, many people do it incorrectly. Consider these push-up tips to minimize the risk of injury and maximize the benefits:
* When pushing away from the floor, focus on using your arms and keeping your body in a straight line throughout the movement. Avoid lifting your butt higher than your hips or hunching your neck and shoulders. Go slowly and exhale on the upward phase of the exercise.
* Don't allow your chest to actually touch the floor when you come down. Instead, stop the downward portion of the movement when your chest is 2 to 3 inches away from the floor. This will protect your shoulders and still provide plenty of range of motion to make the exercise effective. Try placing a book, rolled-up towel or tennis shoe under your chest to remind you when to stop lowering your body during the exercise.
* If you are unable to complete a full push-up, execute the exercise from your knees and/or place your hands on the edge of a sofa or bench (instead of the floor). These positions will make it less challenging, and allow you to build your strength over time. Then progress to a traditional push-up when you are able to complete 8 to 12 repetitions of this easier version of the exercise."For more
push-ups information, click
here.
