Pushup Challenge!
Our friend Sensei Eli Hall, from the Hall of Martial Arts Renshinkan Karate Dojo in Gainesville, Florida, has given himself the challenge of doing 100 pushups. I like this idea, and I’m going to take up the challenge as well. I am going to invite all of our students at the Inverness Renshinkan Karate Dojo to take up the challenge also.
Pushups are a great core exercise that gives your abdominal muscles an intense work out. For this reason, do your pushups before any crunches or other abdominal exercises. For Karate practitioners, the muscles used to do pushups are also the muscles used for punching, so pushups have a direct training connection.
Not everyone can do full pushups right off at first try. There are three levels of pushups that each have a different amount of intensity. You may have to start with lower intensity pushups for a few weeks and work up to full pushups.
The lowest level of intensity is Wall Pushups. Stand facing a wall with your feet 3 to 4 feet from the wall. Lean on the wall with your arms straight at shoulder height and shoulder width. Keep your back straight. Lower yourself toward the wall by bending your arms just till your head touches and push back up. Try to have your body leaning at a 45-degree angle with your back straight when lowered. Start with sets of 20 and work up to sets of 50. At this point move on to the harder intensity Kneeling Pushups.
Mid-level intensity is Kneeling Pushups. This is the level where many people start, including many women and girls. These start with a person on their knees leaning over on the floor with their arms straight at shoulder width and height. Keep your back straight and bend your arms lowering your body down to the floor till your nose almost touches – then push back up. Start with sets of 20 and work up to sets of 50. At this point move on to the harder intensity Full Pushups.
High intensity level is Full Pushups. Intensity can be raised more by doing them slowly, but to get through a set of 100 you should go quickly to get it done. Always use correct form though. For Full Pushups, first get in the starting position. Arms out straight on the floor, shoulder width and height. Head up, not hanging down. Back straight and legs locked out straight with your toes on the floor supporting your weight. Bend your arms lowering your body down to the floor till your nose almost touches – then push back up. Remember not to let your back sag or pop your butt up – keep your back straight.
I am starting with sets of 10 Full Pushups done through out my day. I am trying for 10 sets of 10 pushups per day to start. I will get it up to sets of 20 after one to two weeks. I am giving myself 90 days for this challenge. 100 pushups here I come!