Fitting in Fitness: Push-ups!
Exercise is an important component of weight loss after getting a Lap Band in Pembroke Pines. Once your body has recovered from the initial operation and your bariatric surgeon has encouraged you to become more active, it is a good idea to start with the basics. Build up your strength and endurance by using your own body to your advantage when you are first starting out with a new fitness regimen. Instead of signing up for a fancy gym membership or committing to a marathon right away, it is a good idea to start out slow.
Push-ups are a great form of physical exercise that works your upper body as well as your core. Many people remember doing push-ups as a child in gym class, or you may recognize the activity from seeing it done on T.V. While it may look simple enough, the push-up is an intricate form of exercise that requires proper form. Engaging in push-ups incorrectly could result in an injury, which is not good for you or your weight loss goals.
Keeping Proper Form
To do a push-up you will need to put your body into plank pose. This exercise is done best on a flat surface. If you have an exercise or yoga-mat, then roll it out before you begin.
While keeping your legs straight, bend at the waist from an upright position until the palms of your hands are flat on the ground. This position is referred to as downward facing dog– a yoga pose that positions your body into an upside down “v.”
Once in this position, take a few small steps backwards until your midsection is straight. Your toes and your palms should be all that is touching the ground. Make sure that your back is straight and your stomach is sucked in! This is referred to as plank pose because your body simulates a stiff board or plank.
In plank pose, your elbows should be at a 90-degree angle with the floor. If you are having trouble maintaining this pose, then you can adjust to accommodate the difficulty by using your knees. Instead of balancing on your toes, bend your knees and hold your weight there instead. Make sure that your butt is low and that your body is still resembling a plank when your knees are bent.
The Push-Up
Once you are in proper push-up form, exert your energy by pushing upwards until your arms are straight. Hold your body with your arms extended for at least three seconds before returning down to plank. Do not let your body fall, but instead use your strength to gradually bend your arms and return to the starting pose.
Push-ups can be difficult when done correctly, but that is because they will work your upper body and help your arm muscles to build strength. Start out slowly, doing only as many push-ups as you feel you are able to do. As you lose weight and get stronger, challenge yourself by adding repetitions.
How many push-ups are you able to do?