Most Common PUSH-UP Mistakes and How to Fix Them !

Push-ups look so deceptively easy. Everyone knows how to do them in theory, but when asked to do one, most people make various little mistakes that can cause problems and injuries down the road. These subtle mistakes are common and simple to fix once you’re aware.

It’s cool that some people can crank out those push-ups like they’re a human jackhammer, but they’re likely only going down halfway in each rep. That’s doing half the work. So even if you’re doing 10 or 20 push-ups, there’s a chance you could be cheating your push-up somewhere.

There’s Not Enough Tension in Your Body

This Video is from Calisthenic Movement is a good refresher. It goes into a lot of detail, but the key takeaways are that the back of your head, your upper back, and your butt are generally in line, or in “neutral” position; and you keep your knees straight. Altogether, your body ideally forms a relatively straight line, kind of like in a plank.

If you let your hips sag, you end up doing weird things with your lower back and shoulders to help you cheat the push-up. That also means you’re not engaging your core muscles as much as you should be. After all, it’s your core that helps you maintain that rigid position throughout. To use your core, think about actively contracting your abdominals and squeezing your butt to keep tension throughout your body. If you have trouble holding that tension throughout the movement, practice the push-up with easier variations, like doing push-ups on your knees.

You Emphasize Quantity Over Quality

 In a proper push-up, you should always go with your full range of motion. Not everyone has the shoulder or wrist health to touch their nose to the ground. If you can though, lower yourself and try to let your chest nearly make contact with the floor, and then exhale forcefully as you come back up. That does mean you have to work a bit harder to push up, but that’s the point!        

          When you’re at the top, imagine that you’re “pushing the floor away” and lengthening your arms to reach with your shoulders (without letting your back simply round). You should inhale around this time, too, with the goal being to imagine “pulling air” into your upper back. We often talk about the strength-related benefits from push-ups, but this reach is important. Mainly, it teaches you to use those oft-neglected muscles that help your posture.

After all of that, you’ve just done one good-looking push-up. Repeat this for your other ones and you’ll be golden. Be sure to take them slow and steady to get the full benefits of your push-ups. Remember, it’s not about how many push-ups you can do total, but how many you can do well.

You Ignore Your Elbow Position

The first thing most people do when they get into a push-up position is spread their elbows straight out to their sides. So when someone looks at them from above, they look like a T. This is a big no-no, because when you flare out your elbows like that, you end up working your chest and triceps less, and also put a lot more stress on your shoulders.

Mike Robertson, a strength and performance coach and owner of Robertson Training Systems, noted that ideally your elbows should form a 35- or 45-degree angle, relative to your body. This simple change immediately gives you better leverage to create more pushing force and works more muscles with less stress on your joints. There’s no need for a protractor here. The quick fix is to keep your elbows above your wrists and focus onmaking an arrow formation with your body: your body and legs make the straight line, while your arms form the sides of the arrow.

You Don’t Pay Attention to Your Hands

Where you lay your hands on the floor matters just as much as anything else in preparing for your push-up.

For most people, the biggest mistake is that their hands point toward each other. Your hand placement changes your elbow position, making them flare out more, and affects the muscles that you work, too. Keep your fingers pointed forward and imagine “pushing the floor apart.”That way you keep your elbows closer to your sides.

Other times your hands could be too close together. The closer your hands are to each other, the more you work out your triceps instead of your chest muscles. If that’s the intention, then cool; but if you want to do the standard push-up, you need to spread your hands a bit farther apart from each other, just a tad outside shoulder width.

If you’re looking at this list and think youhave the perfect push-up down pat, check out these advanced push-up variations.

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5 Easy Steps to Stop Premature Ejaculation

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Men, you can last longer. For years, I silently battled premature ejaculation and test-drove every bizarre remedy I stumbled upon. Follow these exercises that finally worked for me.


1. MASTER MASTURBATION

Masturbate with a woman’s orgasm in mind, not your own. In other words, take your time: Work up to 15 minutes. Bring yourself close to the point of no return, but don’t let yourself ejaculate until time is up.

2. SQUEEZE

If you’re overheating during masturbation or sex, stop and squeeze right below the head of your penis. Apply firm pressure with your thumb and forefinger and focus the pressure on the urethra—the tube running along the underside of the penis. The squeeze technique, developed by those icons of sex therapy, Masters and Johnson, pushes blood out of the penis and momentarily decreases sexual tension and represses the ejaculatory response.

3. SEXERCISE

Do your Kegels. A Kegel is an exercise that helps tighten the pubococcygeal (PC) muscles of the pelvic floor. Both men and women have them, and you can become familiar with the muscle group by cutting off the flow of urine and then starting and stopping it repeatedly. (Begin with a full bladder.

     Once you have the exercise down, practice your Kegels anywhere: at your desk, behind the wheel. Tighten your PC muscles and hold for a count of 10, then release. Practice in sets of 10. Stronger PC muscles will help you exercise ejaculatory control when you approach the point of inevitability.

4. PRESS, DON’T THRUST

Tease her, taunt her: Press the head of your penis into her clitoral head. Linger in her vaginal entrance, where the most sensitive nerve endings are. When you do have intercourse, focus on small, shallow movements that penetrate the first 2 to 3 inches of her vaginal canal. Press your penis against her G-spot. You’ll last longer if you’re not thrusting vigorously.

5. SHOW A LITTLE COURTESY

Ladies first, gentlemen—and I’m talking about more than just holding the door open. Keep your woman happy. Women have an innate capacity to experience multiple orgasms. When you help her to her first one, it relieves you of some of the pressure to please and the psychological anxiety that feeds into PE. Use your fingers; use your mouth. You know how !!

Lots of Womans Don’t Get a Orgasm with Penis. They need to pleasured manually with Mouth and fingers.. 

Hope you will have a Great Time with Partner !!

            * Peace *

Tags: SEXUAL HEALTH , STD , PE ,ED

Follow These Tips And Loose Weight Faster than you Think

 25 Weight Loss Tips With Proof !!

Happy Brunette Holding Scale

( BE STRONG ! )

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.
Over the years, however, scientists have found a number of strategies that seem to be effective.
1. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss, and this is true.
Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).
One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.
2. Eat Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.

3. Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% .
Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.
Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning.
Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight.

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats.
These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day.
Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.
This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories.
Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t.

7. Cut Back on Added Sugar

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.
Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others .
If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you’re going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a Low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.
Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time .

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).
There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight .
Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.
A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).

13. Brush Your Teeth After Dinner

Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly .

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
Fat vs Skinny Man

16. Lift Weights

One of the worst side effects of dieting, is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass.
Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
18. Eat More Vegetables and Fruits
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (40). These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

20. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.

21. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction.
If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict.
In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

22. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.
Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day .
One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half .
This is the single most important tip in the article.
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

23. Supplement With Whey Protein

If you struggle to get enough protein in your diet, taking a supplement can help.
One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.

24. Don’t Drink Calories, Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse . Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving .
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether).

25. Don’t “Diet”, Eat Healthy Instead

One of the biggest problems with “diets,” is that they almost never work in the long term.
If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.
Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect.