Milind Soman swears by doing pushups every day: ‘Roz karo, faayda hoga’; here’s a guide

The phrase ‘fit as a fiddle’ seems like it has been tailor-made for Milind Soman. Not only is he committed to staying healthy, but is also on a mission to make his fans and followers jump on the fitness bandwagon. How, you ask? The 58-year-old makes them do pushups for a selfie with him, no matter the place. So, it was no different in Switzerland.

“Fit Indians in Switzerland. Selfies are so much more fun after a few pushups! Roz karo, faayda hoga. (Doing them every day is beneficial). One minute can change your life,” Soman wrote on Instagram.

If you too wish to ask him for a selfie one day, here’s a guide to doing pushups with proper form and technique.

According to fitness trainer Garima Goyal, performing pushups with proper form and mindfulness is crucial for maximising their benefits and preventing injuries. For the unversed, pushups help strengthen your chest, triceps, shoulders, and core muscles.

Here’s a beginner’s guide for you

*Start in a plank position with your hands positioned wider than shoulder-width apart. Your wrists should be in alignment with your shoulders, and your body should form a straight line from head to heels.
*Activate your core muscles by drawing your navel toward your spine. This ensures stabilisation of the body and prevents the lower back from sagging.
*It is pertinent to inhale as you lower your body toward the floor and exhale as you push back up. “Focusing on your breath not only enhances mindfulness but also helps you maintain a steady rhythm,” shared Goyal.
*Keep your elbows close to your body as you lower yourself. “This protects your shoulder joints and engages the triceps and chest effectively. Avoid letting your elbows flare out to the sides,” Goyal said.
*Lower your chest to a point where it is just above or lightly touching the ground. “This full range of motion activates the chest muscles fully. However, never compromise your form for depth,” stressed Goyal.
*Maintain a neutral head position by looking at a spot on the floor about a foot in front of you. This aligns your spine and reduces strain on your neck.
*Focus on muscle engagement throughout the movement.
*Perform push-ups with control, avoiding rapid or jerky movements. This not only reduces the risk of injury but also maximises muscle activation and strength gains.

 

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A post shared by Milind Usha Soman (@milindrunning)

Things to keep in mind

*Start with a manageable number of pushups and gradually increase as your strength improves. “Consistency is key, so aim for regular practice rather than pushing for maximum repetitions initially,” said Goyal.

*If you experience pain, especially in your joints, reassess your form. It’s essential to differentiate between muscle fatigue and improper mechanics to avoid injuries.

Pushups target multiple muscle groups and improve upper body strength. (Source: Freepik)

*If full pushups are challenging initially, modify the exercise. “Perform inclined pushups by placing your hands on an elevated surface, such as a bench or step. This reduces the resistance and gradually builds strength,” Goyal shared.
*Remember, quality over quantity is key in any exercise routine.

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