official-spookifers-child:kieraelieson: randomslasher:imfemalewarrior:rosslynpaladin:peppervl:
official-spookifers-child:kieraelieson: randomslasher: imfemalewarrior: rosslynpaladin: peppervl: imfemalewarrior: jecook: personal-scientist: jhameia: arkilliandragon: lascocks: stigs-journey: thegoddamazon: moniquill: fitanne: Some eaiser variations of push ups to help you build the strength to do a traditional one! I don’t generally reblog ‘fitness’ stuff but gaddamn could I use some more arm strength. Push-ups are my worst nightmare. I can only do 44 before I pass out on the floor. “I can only do 44” hahaha omg I can’t even do one. yes good I was always frustrated how my P.E. teachers wanted all of us to go “all-or-none” and basically hurt ourselves without letting us build up from square-one like in the first gif. Then they’d fuckin yell at us for not doing it right >:| Knee-pushups is not square-one. When I got my first personal trainer, she had me doing push ups almost standing upright in the weight lifting bars so that I could do 15 reps and 3 sets of them. It’s more about the technique of the push up, and if you’re pushing too much weight, you can’t exersize the correct muscles within their tolerances. This post is pretty important tto know cause of that. I was introduced to the knee push-up last year and it was such a fucking game changer. I had NO idea it was possible to work those same muscles just with a slight variation in position. I wanna just verify that these are excellent for building strength, both as someone who took weights class in high school with a good teacher, and as someone who’s had a lifetime of physical therapy (not for my arms specifically, but I’ve spent a lot of time in sports medicine centers). And again, if the vertical one in the first gif is difficult, you don’t even have to lean into it like that. Start standing, and only lean as much as it takes you to lower towards the wall. And remember, many exercises can be modified in this way! I did an image search for “modified pull up” and got exactly what I was looking for right away, which is this: Doing pull ups on a lower bar, or from the straps with handles that gyms sometimes have (called the TRX - they can also be used to support yourself during squats and some balance exercises) is a lot easier than jumping straight into vertical pullups, and lets you build up that muscle with exercises that are still comfortable and safe for you, so you can do more sets of more reps. As a general rule, always start with lower-strain exercises and practice good form before you work your way up. You don’t want to have to unlearn bad habits that could lead to injury later as the difficulty increases. @imfemalewarrior I’m assuming you’ve seen this post but in case you haven’t—it seems like your kind of thing Here are push up and pull up progressions! -FemaleWarrior, She/They Because I have serious issues with core strength and cannot do a sit up or a crunch without using muscles I shouldn’t and hurting myself, I looked up core exercises for beginners (because modified sit ups just have me ways to make it harder), and here’s what I found. All from here, which also includes sit ups with the idea that you start up and don’t go all the way down. This stuff on the bottom is some of the stuff I do for physical therapy, can vouch for it Here are some things that can be done at home (anywhere you can lie down horizontally comfortably with scrunching up). Planks are also good; start with 5-10 seconds and increase from there by 5-10 seconds as it gets easier to hold for that long. -FemaleWarrior I need to also say these are really useful for people with chronic pain/injury issues, too?? Like, I don’t know if I”ll ever be able to do a full push-up because of my back issues, but these modified ones look doable. Same with sit-ups–those are a BIG no no for people with messed up backs, in a lot of cases, but I really need to be able to strengthen my core and these modified core strength exercises look doable! (Some of them at least). This is great!!! Ooh, maybe I can actually do these! and the nice thing about all of these is that you can literally just get up and do some of them without needing to spend time getting dressed and going out and doing a shitton of things, you don’t need special equipment and weights, you just need yourself and a bit of space!!! and remember, something is better than nothing!!! doing five modified push-ups is still more than 0, so be proud even if you feel like that’s not enough!!! -- source link