Ready to face week 2: my goal is to either keep at the number of sets/reps I got to on day 3 last week or increase it by a few repetitions each training day for this week.
Week 2 of Wall Push Ups: Day 1: 8 sets plus 6 so a total of 130 wall push ups Day 2: 6 sets plus 6 so a total of 100 wall push ups plus abs strength workout afterwards Day 3: 9 sets of 15 total of 135 wall push ups plus other upper body exercises using my 5 lb. weights!
Hi Team, After yesterday's post I see we've got a few interested in strengthening their upper body and core areas and learning how to master a push up. Since we are the Slowest Losers team and believe in the approach to a fast break goal but to advance slowly and accurately for each of us- I opted for the Wall Push Up.
To find a demonstration on how to do this exercise properly got under the Healthy Lifestyle Tab, then FITNESS, the Exercise Demos- it will be in the Upper Body section at the bottom of the Beginner's listing- Wall Push Up.
I also want to make sure everyone stretches after their wall push up exercises so here are some Exercise Stretches Demos I found also in the FITNESS area. Just click on the link to Exercise Stretches Demos for : Standing Shoulder Stretch Standing Triceps Stretch Standing Chesst Stretch
Here is the 1st week's format challenge to get us advancing. Pick which ever day you want to start after viewing the Wall Push Up Demo and stretches demos. On day one- do as many wall push ups you can- with the goal of 1 set = 15 repetitions
Make sure you have proper form and are breathing correctly- inhale going towards the wall, exhaling pushing away from the wall. The exercise demo breaks it all down.
Then pick 2 other days to do your wall push ups for the week. MAKE SURE TO HAVE A REST DAY in BETWEEN exercise sessions.
ALWAYS, do something as a warm up- walking around or in place swinging your arms or doing shoulder rolls to loosen up. At the end of your wall push ups sets/repetitions make sure to STRETCH. This will help with soreness, the day in between for REST is essential for muscle tear repairs so they can strengthen.
Everyone will have their own pace for sets and reps since we are all unique, just do your best and listen to your body. Do NOT push so hard that you are in extreme pain, but make sure the arms feel fatigued to get the most out of doing this exercise.
Here is a basic form you can copy and past for your 1st week's post:
My beginning day for this challenge has me at this many push ups:
Day 1: Day 2: Day 3:
Stretches- give yourself a on the days you insure you stretch afterwards Day 1: Day 2: Day 3:
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