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2torial #0409:
Learn2 Perform
Basic Calisthenics
 Do some push-ups
You just can't wait, can you? All right then,
down on your hands and knees. You have two kinds of
push-ups to choose from; which one you choose
depends on your strength:
Modified push-ups. If you haven't done
any push-ups in a while and you're not sure of your
strength, this is a good place to start. Beginning
on your hands and knees, walk your hands forward
(keeping your knees on the ground) until your back
and legs form a straight line. Keep your shoulders
directly above your hands, with your weight on your
arms. Hold your knees together and cross your
ankles. With your back straight, your abdominal and
gluteal muscles tightened, and your eyes on the
ground, slowly lower yourself until your nose and
chest barely touch the ground. Without resting your
weight on the floor, push yourself back up to the
starting position. Repeat nine times.
When you can easily do 10 of these, try doing 10
standard push-ups.
Standard push-ups. This push-up requires
a fair bit of upper body strength. If you have any
doubts about your strength, it's best to start with
the modified push-up.
Start on your hands and knees, with your hands
shoulder-width apart and your shoulders directly
over your hands. Now extend your legs behind you
until you are balanced on your toes. Keep your feet
close together, spread just enough so you feel
stable. At this point, most of your weight will be
on your arms. Keeping your back straight, your
abdominal and gluteal muscles flexed and your eyes
on the ground, steadily lower yourself down. Your
chest, abdomen and nose should all touch at the
same time. Without letting any of your weight drop
onto the floor, push yourself back to the starting
position. That's one! Now do nine more.
Try 10 repetitions at first. When that becomes
easy, try 15. Gradually work your way up to 20.
 Step
2
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