WATCH: QL Fitness | Episode 3 | Push Workouts
Back with another episode of QL Fitness to help our QLers become stronger, QL fitness coach Azhar Guimadin explains basic exercises regarding pushing exercises. After the last episode, which focused on core exercises, QLers are now prepared for this category (pushing) of bodyweight training.
There are four categories of bodyweight training: pulling, pushing, core and leg exercises.
The pushing exercises target the chest, shoulders and triceps.
It is necessary to understand the basic pushing exercises before advancing to the more advanced ones, such as handstands. The basic exercises consist of pushups and dips.
The push ups start with the plank position. In this position, the core muscles must all be engaged, and hands must be kept at shoulder width.
Coach Azhar also explained how to avoid common mistakes when it comes to this exercise, such as by flaring out the elbow. He also suggested ways to avoid such a mistake, such as by pointing elbows out at a 45 degree angle consciously. He further explained three other common mistakes when doing push ups, as well as how to avoid it.
Then, Coach Azhar demonstrated how to conduct the second exercise, being the dips. To properly perform this exercise, make sure to engage core muscles and squeeze your glutes. Then, ensure that your arm is angled at a 90 degree angle. After these steps, pause for a moment and then push your body, with the help of dip bars by holding onto them.
Similarly, as for the push ups, Coach Azhar lists common mistakes when it comes to conducting dip bars, as well as how to rectify them. One of these mistakes is relaxing shoulders. Coach Azhar explains how shoulders should be far from ears, and maintained throughout the exercise. Like with the sit ups, elbows should not be flared.
He also gives viewers easier versions of dips, such as lower bar dips and chair dips, in case the dips are too difficult the first few tries. The intensity can slowly be increased by elevating feet as desired.
There you have it! The two basic exercises that can help you progress to handstands and other advanced pushing exercises.
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