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Dive into the nitty-gritty of Greatist's Renew Year Challenge!
Got that fire burning inside you? Go on then, knock out a hundred push-ups. Space them out throughout the day, or throw caution to the wind and power through all at once. Fancy a lighter load? Reduce the count, or aim for fifty instead.
Need a bit of assistance? Here's the lowdown on performing the ultimate push-up.
Ready, set, feel the burn, and share the glory!
Participating in Greatist's Renew Year Challenge and mastering the perfect push-up are both within your grasp!
Joining the Challenge
- Post it on Social Media: You most likely need to grab your smartphone, snap a photo of yourself participating, and share it on social platforms such as Instagram. Ensure you tag the appropriate handle (e.g., @GreatCharityChallenge) alongside the deadline (5 PM) to secure your spot.
Nailing that Perfect Push-Up
- Get into Position:
- Lie flat: Position yourself face down on the ground with your hands aligned under your shoulders and your upper-arms at a 45-degree angle to your torso. Visualize yourself holding a perfect arrow-like shape from above.
- Chin Position: Slide your chin to the arrow's tip while aligning your forearm to be either straight down or perpendicular to the floor.
- Engage your Core:
- Heel Drop: Slide your heels back until your toes curve under, allowing you to rest on your toes' balls. If you can't, don't sweat it, though shoes may help.
- Core Stiffness: With your quads engaging, keep your core as firm as possible to maintain proper posture.
- Establish a Plank:
- High Plank: Sink into a high plank position, ensuring your feet and hands remain stationary.
- Controlled Descent:
- Slow Lowering: According to the count of five "Mississippi," gradually lower yourself towards the ground, keeping your body in the perfect plank pose.
- Breathing: Breathe gently as you reach the floor, then refocus and power through another five "Top-Down Push Ups."
- Rest and Repeat:
- Take 3-5 seconds' breaks between repetitions to catch your breath and regain energy, all while completing this within about a minute.
Follow these steps to master that perfect push-up, and seize the opportunity to join Greatist's Renew Year Challenge!
- As the new year approaches, make a health-related resolution to participate in Greatist's Renew Year Challenge.
- Consider adding other nutrition goals to your resolutions, such as eating more fruits and vegetables, to complement your push-up challenges.
- After the holiday season, it might be challenging to renew your focus on health and fitness, but participating in the Renew Year Challenge can help provide the motivation needed to overcome this challenge.
- Sharing your progress on social media during the Renew Year Challenge can not only help keep you accountable but also inspire others to join in and work towards their own health goals.
