Practice the push-ups with one arm
One-armed push-ups are not for beginners. But even people who often and regularly do normal push-ups cannot suddenly do them with one arm. How to do one-arm push-ups to slowly become a professional.
What are one-arm push-ups for?
- One arm pushups are primarily just as much for that training of the whole body well, like normal push-ups. With normal push-ups, all possible parts of the body and muscles are used. The legs are tense, as are the back, the buttocks and of course the shoulders, the poor and the chest. But muscles that you don't believe you are doing with push-ups are also used during the exercise - these include the foot, belly- and neck muscles.
- One-armed push-ups increase the build-up of strength. They're harder to do, but they use the same muscles as normal push-ups. However, the force is distributed differently with one-armed push-ups: the relieved arm no longer has to exert force, while the other arm now lifts twice the weight. This way, muscle building is possible faster.
- The difficulty with one-arm push-ups is balance: it is particularly difficult - especially at the beginning - to keep balance and to fully tense the body. There are a few tricks to practicing this.
Tricks for training
- A prerequisite for the one-arm push-ups is good back muscles. So always train the muscles of the back - this way you can tense your body better and keep your balance better.
- Try one-arm push-ups first, but on your knees. In this way you get closer to the actual exercise and get used to the slightly crooked posture.
- If this works, you can try to take some pressure off one arm with normal push-ups. If this succeeds, then you should relieve the arm more and more until you no longer need it for the push-ups.
- An alternative: To make the one-armed push-ups easier and to compensate for the loss of balance, place your feet approx. shoulder width down. So you have more stability.
- Exercise the one-arm push-ups regularly using these methods. After a while, your body gets used to the change and the exercise becomes easier and easier for you.
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