‘Learn how to lift your weight.’ Dr. EVIL WRIGHTOrthopedic surgeon, mobility and musculoskeletal aging experts, Mel Robbins Podcast. ‘All women should be able to be able to stretch 11 regular arms.’ It means ‘proper’ person in charge, not knee.
In fitness, we like to evaluate our functions using all methods of metrics using mile, weight on certain numbers, and heart rate of heart rate. That’s why many women now take their own meetings or how to measure them in a video that is less than guard sticks.
But in this seemingly random standards may not apply to everyone. ‘A wide range of brush benchmarks can make people feel discouraged. In particular, it is a woman who deals with hormonal changes such as menopause or rebuilt after injury.
More appropriate, perhaps it is a guide according to your lifestyle or exercise level, and we used age -based parameters. Nevertheless, do not look at them as a fixed pass/failure test of health.
Meet an expert: Freddie Chatt is a fitness instructor with more than 10 years of experience. Village cricket. Adam Clark is a fitness expert rugbystuff.com. Sophie Bankes has been PT for more than five years and founder. Stable gym.
Push -up age -based guidelines
Push -up is a great exercise that strengthens the chest, arms, shoulders, back and core.
According to Freddie Chatt and Adam Clark, women with average health should be able to complete the following numbers:
- 15-19-18-24 push-ups
- 20-29 years old-15 to 20 push-ups
- 30 ~ 39 years old-13 ~ 19 push-up
- 40 to 49 years old-11 ~ 14 push-ups
- 50-59 -7-7 to 10 push-ups
- 60-69 -5-11 push-ups
- 70 ~ 79-3 ~ 8 push-ups (it’s okay to stretch the modified knee arms)
- 80 years old or older-2-5 push-ups (it’s okay to stretch the knee knee arms)
Push -up pointer
And there are some forms of tips to see if they are not partial or rush and are good quality.
1. Lower the chest to the bottom of the as much as possible.
Chatt does not need a chest to hit the floor, but the elbows are enough to bend about 90 degrees. The lower the chest, the more you get. Sophie Banks.
2. Do not sag hips
Chatt and Clark say they may need to improve their core strengths because their hips are sagging or too high. You can first try to master the push -ups from your knees.
3. Do not peel off your elbows
The flare of the elbows during the push up can change the baggage to the shoulder, not the chest, and increase the risk of shoulder injuries, CLARK says. ‘Keep your elbows close to the side.’
4. Let your hand correctly
I advise the bank that the shoulders are full of hands and the core should be engaged. ‘I want my fingertips to be just below the clavicle when my chest is on the floor from the floor of the push.’
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