Exercising is very important for anyone who wants to take care of their health and get in shape. In that sense, nothing beats doing push-ups to develop the muscles in your arms, shoulders, and chest - but normal exercise is too difficult for most people. Luckily, you can use a wall for training without the risk of back pain or falling face down. The tips in this article also come in very handy for pregnant women and those who have arthritis, chronic pain or don't have enough strength to do push-ups normally. Read below to find out more.
Part 1 of 2: Doing wall crunches
Step 1. Choose a nice place
Before starting to do the push-ups, you have to choose an ideal wall that will accommodate your body. Stay away from corners and choose a very smooth, flat wall, with no objects or obstacles in the way.
- Choose a wall that doesn't have any obstacles, including hanging pictures and other objects.
- Choose a smooth part of the wall - without details, such as windows or other structures - so that you don't suffer any accidents.
Step 2. Put your feet and hands in the right position
It is very important to position yourself correctly to do push-ups against the wall. If you get too close to the wall, you could hurt your back; if you get too far away, you can end up falling backwards or becoming uncomfortable. Finally, it's best to lean slightly when exercising.
- Turn your body to the wall and stand at a distance where you can stretch your arm in front of it.
- Ideally for most people, stand between a foot and a half from the wall.
- Align feet to shoulders vertically.
- Place your palms against the wall at shoulder height and shoulder alignment.
Step 3. Bring the body closer to the wall
As with any form of exercise, it's very important that you control your body's movements while bending. Don't relax all at once so you don't lose your balance and don't be too slow so you don't get tired.
- Place your feet on the floor and do not lift them at all.
- Bend your elbows slightly, with your arms still at your sides, and bring your torso closer to the wall (without bumping into it, of course).
- Move the body closer to the wall and count to four.
- Inhale as you bring your body closer to the wall. It is much easier to draw in air in the "simple" part of the exercise and release it in the most difficult part.
- Straighten your back and hips as you move.
- Stop when your chest or chin touches the wall. Just count a second or two.
Step 4. Return to starting position
Again: make controlled movements when approaching the wall and also when moving away. Do not be in a hurry so as not to injure your back, shoulders or elbows.
- Exhale as you begin to pull away from the wall with the force of your elbows.
- Count to two as you walk away. You don't need to be as slow as in the previous step, as there is not as much risk of injury in this step.
- Continue with your feet flat on the floor and your back and hips in a straight line.
- You will finish the exercise when you return to the starting position. Do not lock your elbows after extending your arms (so as not to injure yourself).
Step 5. Repeat the exercise
That's it: you've just done the exercise - but only the first repetition! Do a specific number of reps and sets to optimize effects.
- The ideal for each set is ten to 15 reps.
- Rest for a minute or two after the first set. If you can, repeat the exercise another ten to 15 times.
Part 2 of 2: Making Workout More Intense
Step 1. Pay attention to your progress
Wall crunches help develop the triceps and chest muscles. However, just because you can do a few sets of the exercise, you won't be able to do it on the floor.
- Train hard and be patient to gain lean mass.
- Experts believe that the first results of any exercise take six weeks to six months to show.
- Only advance in training and do heavier exercises when you are experienced with the basic level.
Step 2. Start doing the push-ups on a lower surface
Once you've gained muscle from the wall push-ups and are able to do several sets, you may try something more difficult. However, before doing the exercise on the floor, it's best to lower the height of the floor little by little.
- First, try doing push-ups against a counter. These structures are a little lower than normal walls, but they don't increase the difficulty as much.
- Start doing push-ups against the arms of a chair or armchair. These furniture are even lower than the counters. Just be careful not to choose fragile structures that increase the risk of an accident.
- You can also try crunches against the first or second rung of a ladder.
- Finally, after several weeks of gradual training, you can be ready for normal flexion. Remember that the exercise is difficult and don't try to do anything unprepared.
- There are no specific, precise ways to determine if you are ready to move forward in training. Use common sense in deciding when to change surfaces.
Step 3. Start the bench press
After weeks (or rather months) of doing different types of push ups, you may end up with the so-called "plateau effect". To prevent this from happening, try new and varied exercises as you get stronger. A good example is the bench press, which has an even greater effect.
- The bench press works several muscle groups at the same time, and you can increase the load as you get used to the weight.
- Remember, it's important to keep an eye on your progress and decide whether or not you're ready to move forward in your workout.
- Ask someone strong and trustworthy to supervise your training. That way, if something goes wrong, that person can put the weights back on the stand.
- Once you get used to doing wall crunches, you can try the normal exercise.
- Do not do heavier exercises until you are used to the easier versions.
- Don't get too heavy. Stop and rest if you feel pain.
- Start off calmly and increase your speed at a comfortable pace.
- Consult a physician before adopting any training program. Do not attempt any type of push-up if you have health problems without medical permission.