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Exercise of the Month -October- The October Exercise of the Month focuses on the push-up. This exercise
builds total body strength, and can be a very important component in any exercise program. Choose the push-up form that
you are able to complete for 10 repetitions, 1-3 times with a rest break in between. Start with the wall push-up, then
work toward doing push-ups on your knees. As you get stronger, you can progress to the more advanced forms.
Exercise Description: Standard Pushup Instructions: 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Modifications:
Exercise Description: Wall Pushups Instructions:
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall. 2. Bend your elbows so that your chest gets closer to the wall. 3. Once your elbows are bent to about 90 degrees then press back out to the starting position. 4. Repeat according to the required repetitions. Exercise Description: Pushups from knees Instructions: 1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up. 2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position. 3. Now you are in a modified push up position from your knees. 4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position. |
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Health and Fitness Tip