Zanna Van Dijkのインスタグラム(zannavandijk) - 11月14日 19時39分

Push Up Tips & How To Strengthen Them ?? One of the areas which I struggle with the most is push ups (any other long limbed people find the same!?). Recently I’ve been incorporating these exercises into my workouts to try and build on my weakness. I recommend doing them a minimum of twice a week to see progress, consistency is key ?➡️ Eccentric Push Ups. These focus on the lowering phase of the movement. Try and lower for 3-5 seconds each rep to start, then increase from there. I recommend 3 sets of 5 reps. ➡️ Positive Push Ups. These focus on the upwards part of the movement. Start on the floor and push up to a high plank. Go for 3 sets of 3 reps. ➡️ Kneeling push ups. Form a straight line from your knees to your shoulders. Focus on range of motion (going as deep as possible) for 3 sets to failure. ? I see a lot of people with sagging hips and flaring elbows doing push ups so please remember these two essential points when it comes to form: 1️⃣ They’re essentially a moving plank, so your core needs to be engaged. (In fact I read a study which showed people engage their core more during proper push ups than in a plank!). Tuck your tailbone under and squeeze, don’t let your hips drop! ➡️ Try not to push your elbows out at 90 degrees to your body, instead go for 45 degrees or less (less is harder as it’s more tricep dominant). 90 degree push ups are more taxing on your shoulder joint so I personally try to avoid them ?? Wearing @adidas UK ? #zvdworkout #pushups #pressups #upperbody #workoutvideo #workouttips #homeworkout #coreworkout #coreexercises #workyourcore

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