So you think you know how to pushup?

It's good to vary your workout once in a while... variety makes it less boring!

In today's blog, I thougt of revisiting the pushup which everyone knows how to do... Dax Moy's personal training studio in UK put up this video that shows good alignment technique for pushups... Just three points on how to make it better
1) Breathe normally... It is not necessary to suck in your stomach as this (and many other 'core training' people) suggest... When your body needs to stabilise, your breathing will naturally adapt (ie, the sucking in happens without you consciously having to think/do it)... In the video, there is also a lot of squeezing - you only need a *slight* amount of squeeze to stiffen the torso, so don't overdo the squeezing.

2) Elbow positioning can be more comfortable if you angle the elbow slightly inward approximately 45 degrees (see photo)
3) Use pushup handles for less stress on the wrist

If you're a beginner, try easier versions - eg, stand up and do pushups by putting your palms on a sturdy table, then progress to something lower (eg, bed), and finally the floor.

We can also learn useful things from other sports... For example, in mixed martial arts they use exercises such as deck squats for conditioning. It is not that difficult to learn and is fantastic way to coordinate the whole body (this is unlike gym exercises such as leg press, leg curls where you just sit down and press/curl to move the weight). If it is your first time, ten repetitions on left, ten on right is sufficient to FRY your legs and buttocks, calves (to a lesser extent).

In this video, Steve Maxwell (a MMA champion) shows the deck squat - minute 2.37-2.41
It's basically 'fall' backwards *gently*, then use slight momentum to roll yourself forward. Thrust one leg forward and drive yourself upwards on the other leg.

How to make this exercise safer?
1. Put a mat under your body - it provides cushioning for your lower back
2.  Do not raise your legs that high when 'falling' backwards

Do NOT do this exercise if you have any of these conditions - neck/back/knee pain or injury, balance problems, dizziness, blood pressure abnormality.

With all these don'ts, you will see why I have not put these links under my recommendations in http://www.everhealth.asia

Have fun trying!