Common mistakes when pushing against

Anti-push is basically easy to implement, everyone can do it. But when anti-push, most people make small mistakes, which can cause injury. These errors are quite common and easy to fix when you discover them.

Many people can push very fast, strong but only halfway down and up, so that is only half effective. So whether you inhale 10 or 20, you're more likely to cheat yourself without knowing it.

When pushing against the back, head and buttocks should be in line, keeping the knees straight.

Not enough pressure for the body

When pushing against the back, head and buttocks must be aligned; Keep your knees straight . All these parts must be in a straight line. If you put your hips down, it's no different than you're cheating. In other words, you do not use the main muscle groups at the required level. It is these muscle groups that keep your body in a stable position. To use them, think about your abdominal muscles (like when you smile) as well as your buttocks. If you can't keep this pressure after each movement, you should practice easier, such as placing your knees down when you inhale the soil.

Too focused on quantity

Instead of having to reach a certain number, when you inhale the soil you should try as hard as you can in each exercise. Not everyone has strong shoulders and wrists to allow the nose to touch the ground, but if you can, lower it to the level of the chest near the ground. Then when you push it up, imagine you are pushing the whole ground away like in the video below.

Breathing is also important. Remember to inhale when you breathe down and breathe out when you are up.

If you can do the above, you will have a good push. For the most effective you need to practice slowly and firmly. Remember, quantity is not everything.

Ignore the position of the elbow

Many people who push against their hands try to make their elbows point to the sides , when viewed from the top to the hands and the body, forming a T. However, this is not recommended , because when doing so, the chest and biceps The latter (triceps) is less active, and puts additional pressure on the shoulders.

When the elbow is made with an angle of 35-45 degrees, it is the most ideal condition. This small change immediately gives you more push, good motor mobility with less pressure on the joint. You need to make the person look like an arrow: the body and the legs are straight, and the two hands create two sides of the arrow.

Not paying attention to the hand

Hand placement is also important when pushing against.

Hand placement is also important when pushing against. For many people, the biggest mistake is two hands pointing at each other. How to place your hands to change the position of the elbows, causing them to spread and affect motor movement. Let your fingers point forward and imagine that you are "separating the ground". This helps keep the elbows closer to the sides.

In addition to the above-mentioned error, the trainees often make another mistake that is to put their hands too close together. The closer the hand is to each other, the more active the upper arm becomes than the chest. It's okay if you want to do so; but if you only push it normally, you should keep your hands apart, preferably the distance between them is equal to the width of the shoulder.