Dictation: PUSH UPS FOR BEGINNERS | 5 Easy Tips to Perfect YOUR PUSH-UP!

[hyunsik-yoon]

https://www.youtube.com/watch?v=1Bj5PPxgEwo

---

[hyunsik-yoon]

1

what's up dudes and girls? we're here at home like most of people and we decided to go over very popular exercise and that is gonna be push ups.

now, we've done other exercises in the past sqart and pull-ups and push-ups are another execellent body weight exercise that you can perform really anywhere.

but unfortunatly not everyone has a lot of strength in push-ups that is one goal for Mekella to increase her strength

we gonna be going over 5 different exercises you can implement into your traininng to not only be able to your first push-up but if you're already doing push-ups to help increase the strength in your push-ups.

so you're ready? i am ready. hell yeah.

alrighty the first exercise on your list is going to be push up plank hold now with push ups you're going to be in a plank position so if you really don't have the core strength to hold that position then you gonna be in world of hurt

so you wanna work on that first of all holding that position for as long as you can you can see Mekella's doing it for 30 seconds we'll probably doing around 3 sets of 30 secs of course the stronger you get the more increase the amount of time

---

alrighty

• all right

next: https://youtu.be/1Bj5PPxgEwo?t=84

[hyunsik-yoon]

2

we're going to be placing your hand just about the shoulder width feet together right out behind you so you don't want your hips to far up and you don't want your hips to sag down

you really wanna try to engage the core to have a nice straight positioning in upper and lower body you really sometimes wanna protract your shoulder forward to help stabilize the position but you need to try get used to retracting your scapula there because in the push up position you want your scapula back so that way the chest is doing the most work

now you can do some scapular traction and retraction to kinda get used to pulling your shoulders back so this is somehing you can implement in to this plank holds to really get that used to engaging that scapular making sure it's all the way back so that way when you able to do your first push up you're making sure that the chest is doing the most of work though.

so it's pretty simple movement as you ca see it's not really movement, it's isometric hold but you really wanna squeeze the core so obviously when you able to do your push ups now when you first push ups but also implementing more push ups into your regimen you will do have nice strong core to make sure keeping the proper position throughg the push up motion.

---

shoulder-width

• 어깨넓이
• ex) "We're going to position your hand at approximately shoulder width."
• ex) "When doing push-ups, position your arms shoulder-width apart."

sag down

• sag: 푹 들어간 부분 혹은 중간이 푹 꺼지다
• ex) "The old mattress had started to sag down in the middle."
• ex) "You don't want your hips to sag down when you do your push-ups."

protract

• lengthen or extend
• ex) "You want to protract your shoulder forward to help stabilize the position."

retract

• moves inwards or become shorter
• ex) "Torn muscles retract and become weak."
• ex) "... to retract the landing gear of an aircraft, .."

scapula

• 견갑골

regimen

• 식이요법, 관리법
• set of rules about food and exercise that someone follows

next) https://youtu.be/1Bj5PPxgEwo?t=155

[hyunsik-yoon]

3

you go first exercise is the push-up plank hold simple but very effective

second exercise on the list is going to be the forearm push-up now this exercise is definitely working in the strength of your arms as well as that plank position too

so it's upping the difficulty quite a bit in this exercise but again it's very effective and that's why we're including it in this list

some of the things that the forearm push-ups work on is elbow extension strengthening the triceps and also the shoulder stabilization and enhanced strengthening the shoulder joint as well to make sure they can not only hold you in the position of a push-up but go through the range of motion of flexion and extension

what you want to keep in mind when doing this exercise is one you can start in the top position much like the first exercise that we practice the plank push-up hold or you can start on your forearms like a standard plank but we're gonna be wanting to do is engaging the delts and also your triceps to push yourself up so one arm a little bit more straighter than the other

and hand flat on the floor and then you're going to lift yourself with that arm and then place your other hand flat on the floor and be alternating between the two

---

• triceps 팔 뒤 근육 (삼두근)
• biceps 팔 안쪽 근육 (이두근)
• delts 어깨 위쪽 근육 (삼각근) (deltoid muscle)
• upping
• in the strength of

[hyunsik-yoon]

4

https://youtu.be/1Bj5PPxgEwo?t=227

now, this is gonna really help engage triceps as well as chest and the front of delts and cores as well so it really try to bring all the muscle together a bit of shorter motion than standard push-up really trying to train all the muscles create that synergy within themselves to make sure working together you gain that strength so that way later on you can introduce further range motion in a full push-up definitely execellent exercise and one we love

exercise number 3 is going to be push up negatives now we've worked in isometric hold with push up plank worked in a forearm push ups kinda working in a shorter range motion

now we going to be working on the eccentric contraction of the push up which is basically what you're going to be is lowering yourself down now this cuts the motion half you're not concentrating on the pushing motion you concentrating on the lowering motion the negative of push up here

so thankfully eccentric contraction or the negative push ups it can be done with low energy cost meaning it's not gonna be difficult as standard push up where you're consensually contracting yourself at top position makes a little bit easier but you still gaining a lot of strength

https://youtu.be/1Bj5PPxgEwo?t=298

---

eccentric contraction

편심성 수축 또는 신장성 수축(eccentric contraction)은 근육이 늘어나 외부힘의 작용에 저항하는 수축이다. 물건을 내려놓는 경우와 같이 근육을 잡아당기면서 장력을 내는 경우이다.