Fall and give me… 11?
A now viral clip of honey podcast Robbins recently caused a sweaty social media challenge after the orthopedic surgeon and longevity guru, Dr. Vonda Wright, stated that every woman should end 11 full push-up and knee flexions.
The challenge quickly took off on social media, with thousands of women posting their attempts. Some preached all 11, while others – including Robbins – did not go through some representatives.
They are in good company. A national survey found that more than half of us adults cannot make 10 straight push -ups and more than a third fight to pass five nonstop.
The post talked to Dr. Michael Swartzon, a sports medicine doctor at Baptist Health Ortopedic Care, who broke what the flexion force reveals about his health, if 11 is really the magical number and how to get the perfect form hit.
The advantages of a flexion
Push-ups are not just an exercise in the upper body work in the chest, shoulders, triceps, nucleus and even legs, making them a body movement.
“Push -ups are an important exercise for men and women,” said Swartzon. “Involvement in functional fitness can increase posture, reduce the risk of injury, improve bone density and increase cardiovascular health.”
For women, Swartzon said flexions are especially important for the construction of muscle resistance, protecting joints and strengthening crucial bones to remain movable and independent with age.
They also help to ward off osteoporosis, a condition in which bones become weak and brittle, increasing the risk of fractures. Older women are especially vulnerable, making push -ups even more essential.
How do push -ups reflect your fitness?
“They serve as a fitness indicator for everyone,” said Swartzon. “Flexion performance is an indicator of body strength, nucleus stability, resistance and integrity of the shoulder waist.”
Because they are a heavy support movement made in a closed kinetic stream, the hands are planted on the floor among the representatives also reveal a lot about their overall health and joint health, he explained.
Should all women be able to make 11 pushups?
“Completing 11 appropriate pushups may reflect a force base of the upper body, core stability and neuromuscular coordination,” Swartzon said.
But reaching this benchmark is not the end, that’s fine.
“The number of push -ups is less important than setting a significant goal,” said Swartzon. “The focus should be on self-improvement instead of 11 flexions performed.”
A smarter approach, he said, is to adapt his flexion goals to his age, gender and fitness level.
“The performance of flexion naturally varies with age in women and men,” Swartzon said. “Both muscle mass and the decline of bone density as we get older, so what is ‘good’ for a 20 to 30 -year -old boy may not be realistic or necessary for someone in 60 years.”
He pointed to references from groups such as the American College of Sports Medicine, which set age-based targets a 3 to 24 flexions for women in their 30s.
How to Flex
“The proper way is essential to maximize benefits and prevent injuries,” said Swartzon.
Start in a board position, keeping a straight line of the head on the heels, with your hands slightly wider than the width of your shoulders and palms on the floor.
Wrap your nucleus and buttocks and lower your chest until just above the floor, keeping your elbows at an angle of 45 degrees.
Push back extending the elbows, activating the chest, triceps and shoulders.
And don’t forget: “Quality is much more important than quantity,” Swartzon emphasized.
He noted that the common errors to be avoided include flabic hips, elbows burning, not decreasing enough, releasing the neck and running through the movement, he advised.
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Image Source : nypost.com