kätekõverdus

A kätekõverdus, often translated as a push-up, is a fundamental bodyweight exercise performed by raising and lowering the body with the arms. It is a compound exercise, meaning it engages multiple muscle groups simultaneously, primarily targeting the chest (pectorals), shoulders (deltoids), and triceps. The core muscles, including the abdominals and back, are also engaged to maintain a stable, straight body line throughout the movement.

The standard push-up begins in a plank position, with hands placed slightly wider than shoulder-width apart, fingers pointing forward. The body should form a straight line from head to heels, with the core engaged and glutes squeezed. As the exerciser lowers their body towards the floor, the elbows bend, ideally tracking back at roughly a 45-degree angle from the torso. The chest should come close to the ground without touching. The movement is then reversed by pushing through the palms, extending the arms to return to the starting plank position.

Variations of the kätekõverdus exist to modify the difficulty or target specific muscle groups. For beginners, knee push-ups, where the knees are on the ground, reduce the resistance. Conversely, decline push-ups, with the feet elevated, increase the challenge and emphasize the upper chest and shoulders. Incline push-ups, with hands elevated on a surface, make the exercise easier. The width of the hand placement can also be altered; a narrower grip, for example, places more emphasis on the triceps. The kätekõverdus is a versatile exercise that can be incorporated into various fitness routines, from strength training to cardiovascular workouts.