76 years old and still Pushing it Up! The classic Push~Up A very effective exercise to develop your upper body strength, of your chest, shoulders, arms and upper back. The primary muscle used in performing a push~up is the pectoral muscle, better known as your chest. The triceps, shoulders and arms are your secondary muscles that help you to execute the movement. Your abdominals and quadriceps are also engaged, their duty is to keep your back straight, while moving up and down. The Push~Up exercise can be done without having to go to the gym, which makes it a no-excuse movement. A Push~Up, is a great measure of ones body strength. Below are some basic guidelines for a MALE, to determine their own bodys strength, related to age. The ranges are from average (minimum reps) to excellent. ( max. reps +more) 20years - 17 to 50+ 30years - 13 to 35+ 40years - 11 to 35+ 50-60years - 8 to 21 70+years - 5 - 10 For building strength, perform as many push~ups as you can the first day, rest a day, to allow for your chest muscle to repair and rebuild itself, than repeat. As you gain strength add on one more repetition. *for all you guys out there, work within the guidelines of your age. LADIES! Doing a mans push~up can be very challenging! So below are two levels of push~ups that can help you build your chest, shoulders, arms and upper back. Level One: Wall Push~ups Face the wall arms length away, hands on wall, keeping your abdominal muscles engaged slowly lower yourself to towards the walls, your heels will lift up, inhale as you move towards the wall, exhale as you push yourself away from the wall. Level Two: Bent knee Push~ups Start on your hands and knees, keep your body forward, maintain a straight back, by engaging your abdominals, slowly bend your elbows lowering yourself to the floor, inhale as you go down, exhale as you push yourself back up to the start position. Level Three: Shown in the video below. At 76, this guy is in the excellent range!! Tips: ~start at a level that is comfortable and safe for you ~perform as many repetitions as you can, staying in good form ~as you gain strength, add one more repetition ~move slowly and when youve reached 15 good solid repetitions, move to the next level. Remember: Age and strength go hand in hand! Work to keep yourself strong! #pushups#seniorstrength #bodybudiness
Posted on: Mon, 08 Sep 2014 20:04:26 +0000
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