Press ups........exercise routine tips?!
Question: I am trying to build up my arms and shoulders by doing press-ups at work....Started doing just 5 and have now got it to 70 a day in lumps of 10-20. I always 'hold' for 5 of them which seems to tone the stomach?...I do 30 mins a day on a bike or do a little running (very little!)....Does that sound lke a reasonable plan for general fitness? (you know, healthy...flat tum, nice arms) I used to do sit-ups...got that to 100 per day but it gave me a bad back...any advice welcome...what other quick exercise can you do i yr office (er, stay focussed plz) ?
Answers: I am trying to build up my arms and shoulders by doing press-ups at work....Started doing just 5 and have now got it to 70 a day in lumps of 10-20. I always 'hold' for 5 of them which seems to tone the stomach?...I do 30 mins a day on a bike or do a little running (very little!)....Does that sound lke a reasonable plan for general fitness? (you know, healthy...flat tum, nice arms) I used to do sit-ups...got that to 100 per day but it gave me a bad back...any advice welcome...what other quick exercise can you do i yr office (er, stay focussed plz) ?
Have you tried different types of press-ups? i.e. Wide arm press ups, putting your 2 index fingers together and your thumbs together will work out your triceps better, jump and clap press-ups for power, making your elbows rub your sides, another good one is 'spiderman press-ups' as you lower yourself down extend one arm wider and more in front of you then do the same with the opposite.
All these build different parts of the muscles, try getting a routine of these e.g. 20 of each or whatever your comfortable with.
With doing sit-ups try placing one foot on your opposite knee, this gives a perfect position for your back
hi, getting to 100+ is really not necessary, it is better to excersize in plenty of different excersizes, buy some weights and use them at work if you can, carry on with the press ups, but you really dont need to go overboard with it, theres so much that excersize can do.
As for the sit ups, same as the press ups, you dont need to do hundreds of the same excersize, its better to do 20 of 5 different excersizes.
Plus you can allways do say 30 reps, then relax, then 30 again, relax..etc, that would be better than doing 70 in one go.
Exercise must not be done chaotically, or it damages the body. Arms and shoulders are built up by push ups, not press ups. And no rushing - this doesn't make you strong quickly - it damages tissue.
Push ups must be done with a streight back. Its best to do them three times a week - monday/wednsday/friday. Best to begin with 4 times by 15, and then add to 20 and 30 etc, but its a process taking weeks and months, not days.
The width of the arms can vary in two basic dimesions:
1) press them down so that the hands are on the same level as the shoulders
2) press them down, so that between the hands is twice the width of your shoulders. If you divide the 4 times in these two categories, this takes care of most muscles you need in the upper torso.
When you begin a lifestyle of exersice, you must eat regularly, with a lot of vegetabels and meat, and drink lots and lots of water. If you smoke - cut down. If you exercise in the office, always bring another shirt and a deodorant. Good luck
BEFORE ANY EXERCISE SCRETCH YOURSELF FOR A MINUTE
To be fair thats not to many Press ups you should be doing over 100 in sets of 50
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