Push Ups Exercise

PUSH UPS DIRECTIONS:

Step 1: You will kneel down and place your fisted hands shoulder width apart on the ground. Now extend your legs straight out behind you so that your toes are pointed into the ground. Once in the push-up position, your buttocks should be raised into the air and your head should point downward (Figure 176).

Step 2: Exhale and begin to slowly lower your chest toward the ground (Figure 177)

Step 3: From the ground, you will use your arms to push upward. The head will rise upward as you keep your buttocks down (Figure 178).

Step 4: Inhale and again lower your chest toward the ground (Figure 179)

Step 5: Raise your buttocks as you push upward with the arms back to the starting position (Figure 176).

Step 6: Repeat the push up for up to fifteen times, depending on your endurance.

KEY POINTS:

* concentrate the spirit and mind while engaging in the exercise

* regulate your breathing for even, smooth, and unrestricted inhalations and exhalations

* your elbows should be aligned so that they brush your ribs as you push outward and upward