Push-ups, also known as push-ups, also help improve endurance and stability during exercise. Common mistakes when doing push-ups often come from habits or lack of knowledge, reducing the effectiveness of the exercise, even causing pain and aggravating bone and joint problems, according to the health website Medical News Today (UK).
Push-ups are easy to do and help increase strength and endurance in the chest, shoulder and triceps muscles.
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Mistakes to avoid when doing push-ups because they can easily cause pain and injury include:
Hands too wide
One of the most common mistakes when doing push-ups is placing your hands too wide apart from your shoulders. Although many people believe that this will help increase the stretch of the chest muscles, the reality is quite the opposite. In fact, placing your hands too wide puts too much pressure on the shoulder joint, which can easily lead to injuries such as tendonitis and ligament damage.
When the hands are too wide, the shoulder joint is overstretched and loses the necessary stability. At the same time, the muscles supporting the shoulder do not work effectively, potentially causing long-term shoulder pain or shoulder joint degeneration. The correct hand position should be shoulder width or just slightly wider.
Neck too high
The habit of looking straight ahead while doing push-ups makes many people feel more in control of their posture and balance. However, according to the website of the Harvard Health Publishing Center for Public HealthEducation (USA), this position puts unnecessary pressure on the cervical spine, which can easily lead to neck pain and muscle tension. The correct position when doing push-ups is to keep the head and neck in line with the spine, eyes looking down at the floor.
Hips too low
Letting the hips drop too low, close to the floor, is a serious mistake that occurs in both beginners and experienced practitioners. When the hips are not in line with the body and drop too low, pressure is placed on the lower back, which can easily cause pain or damage to the spine.
The correct posture is to keep the body in a straight line from the shoulders to the heels. To have enough strength in the hips to hold the body straight, the practitioner needs to strengthen the core muscles, such as the abdominals and lower back.
Push-ups too fast
Many people have the habit of doing push-ups quickly to increase the number or shorten the practice time. However, experts say that doing push-ups too quickly reduces the ability to control the movement, making it easy to do the wrong technique and injure.
Slow, controlled movements during each lowering and pushing phase will allow muscles to work more efficiently, increase strength, and reduce stress on joints, according to Medical News Today.
Source: https://thanhnien.vn/4-loi-can-tranh-khi-hit-dat-de-tranh-dau-nhuc-chan-thuong-185250605135237226.htm
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