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Should you’re making an attempt to develop your push-up repertoire, a method you may take it up a notch is by taking part in with the tempo of the motion. Moderately than elevating and reducing your self for a similar size of time, you may decrease your self down slowly, then push up rapidly and with energy, which is able to problem your power and management.
“Tempo push-ups are nice in case you’re engaged on constructing power,” Kat Atienza, a coach and the founding father of Session in Brooklyn, says. “You’re transferring a little bit bit slower to actually construct that power to press away from the ground.”
The explanation altering the tempo provides a brand new dimension to a strength-building transfer like a push-up is that it will increase your muscle groups’ time underneath rigidity, which is the period of time your muscle is actively lengthening or contracting. Going extra slowly may even implement good type, which is able to make sure you’re doing the train appropriately and getting probably the most out of it.
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However in an effort to execute this sort of push-up with good type, it’s a must to know the right technique to carry out this transfer, and the frequent pitfalls to keep away from. Fortunately, Atienza is right here to interrupt it down.
Right here’s tips on how to do a tempo push-up
1. Begin in a plank pose
Ensure that your palms are immediately beneath your shoulders, not too far ahead.
2. Decrease down for 3 seconds
As you decrease, bend your elbows at a 45-degree angle to your physique, which ought to put them by your rib cage (reasonably than immediately out to the edges).
3. Push again up in a single second
Maintain your hips according to your shoulders, transferring as one complete unit. Don’t elevate your chest up earlier than you’re in a position to elevate your hips. If that is too difficult, place your knees on the bottom when you attain the underside of the transfer, which is able to nonetheless permit you to push up in a single piece.
Watch Atienza reveal all this within the video above to ensure you’re doing all your tempo push-ups the appropriate means.
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