With the vast majority of our sporting options, including gyms, put on hold during the Covid-19 shutdown, exercising at home is crucial to maintain health, says Plus Fitness North Richmond and Eastern Creek fanchisee Rebecca Mendonca.
Over coming weeks Ms Mendonca will provide tips on the correct techniques to perform a range of exercises we can all complete in our homes.
This week, she looks at the push-up.
"A basic push up is an effective way to strengthen the chest and arm muscles and can be easily scaled as you get stronger," Ms Mendonca said. "Simple push-ups require no equipment other than your own bodyweight and can be done anywhere there is a firm surface with enough area to stretch out."
Push-up basics
"Assume a face down prone position on the floor. Keep your feet together, your weight should be on your chest," Ms Mendonca said.
"Position hands palms down on the floor, approximately shoulder width apart.
"Curl your toes upward, the balls of your feet should touch the ground.
"Raise yourself using your arms. At this point your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels, and contract your core, to keep your hips from sagging. This position is called a 'plank' and is the beginning and the end position of a single push-up."
"You can vary your hand position, to engage different muscles, in your triceps, shoulders and back.
"To make it easier try a push up from your knees or using an incline or to make it harder, change your hand position or elevate your legs."
Plus Fitness is still offering members regular classes and tips via its Plus Fitness app.
Members can also directly support Plus Fitness gyms in the Hawkesbury by going to plusfitness.com.au and clicking Support Your Local Gym.
Here they will have an option to pay $6.50 per week that can be started and stopped at any time they wish. This will help the gym get to the other side of the shutdown and get back to its regular business.
This entitles them to a range of bonuses including: unlimited access to free At Home Workout solutions; Les Mills On Demand Classes accessed via the free Plus Fitness App; home workout plans; classes on demand; and live class streaming.
Visit: plusfitness.com.au
