Tips to prepare for the warm-up to do push-ups

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Tips to prepare for the warm-up to do push-ups

The push – ups are a type of exercise that helps to tone the body in an almost totalitarian. It is a static exercise that is included in the training known as Calisthenics, “that is, it helps you to strengthen your body without using anything other than your own weight.

Tips to prepare for the warm-up to do push-ups

In this article we want to give you the best tips to prepare the warm-up to do push-ups since, like any other type of exercise, when you start doing sit-ups or push-ups you have to loosen your muscles to avoid injuries.

How to warm up before doing push-ups

The warming is a practice that should always do before you start training. It is a simple and gentle routine that aims to activate your muscles and make them ready for the exercise you are about to perform.

Although it seems to you that push-ups are not a type of exercise that requires a prior warm-up, the truth is that it is. It is a very intense exercise that helps us to tone the whole body almost completely and, therefore, it is important that we warm it up to avoid any injury or failure of the muscles or joint.

Here are some of the best warm-up exercises for doing push-ups:

1. Warm up your wrists before doing push-ups

Push-ups (or push-ups) are a type of exercise where strong pressure is placed on the wrists and, therefore, it is recommended that they warm up before training. Ideally, you should dedicate 30 seconds to each one to ensure that you are going to perform the exercise in a safe and healthy way.

To warm up your wrists correctly for push-ups, you just have to follow these steps:

  1. Move both wrists at the same time drawing circles in the air.
  2. You have to move them inside and outside so that they heat up completely.
  3. Change the direction of movement so that the entire joint is in perfect condition.

2. Warming up the arms to do push-ups

Another of the extremities that we will use during the push-ups will be the arms and, therefore, it is also highly recommended that you warm them up. There are a large number of exercises designed to prepare the arms before push-ups, however, we are going to propose one of them:

  1. Raise your arm up and bend your elbow
  2. Leave the elbow next to your head
  3. With the opposite hand, press the elbow so that the muscle is stretched to the maximum
  4. Hold in this position for 20 seconds
  5. Now, switch arms and do the same exercise

This exercise is very simple to do and will help you prepare your muscles to support the weight of the push-ups.

3. Steps to warm up your shoulders for push-ups

When we do push-ups, the shoulders will also be very involved in the movement of the body since they support a large part of our weight. Therefore, it is also an area that we will have to warm up before doing push-ups to get them to be in perfect condition.

One of the optimal exercises to warm up your shoulders before doing push-ups is as follows:

  1. Stand up and clasp your hands at the back of your back, next to your butt
  2. In this position, roll your shoulders back and, when you reach the maximum, hold for 10 seconds
  3. Now, you will move your shoulders forward and, when you reach the maximum, you will also have to hold 10 seconds.

4. Warming the neck to avoid pain after push-ups

It is also highly recommended that you choose to warm the neck and cervical area because it also supports great tension. Therefore, like the warm-up to do sit-ups, you have to do an exercise specially designed to work this area and prevent it from being overloaded. One of the best exercises to warm up the neck before doing push-ups is the one shown below:

  1. Stand on the mat with your back straight
  2. Now, move your neck to the right and hold it for 10 seconds
  3. Now take it to the left for 10 more seconds
  4. Now, move it down and wait 10 seconds too
  5. And finally, take it up and let it stretch well for 10 more seconds

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