PUSH UPS
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Push-ups are the oldest and effective
exercise to warm up the body and strengthen the shoulders and chest. Push-up
workout not only fits the body, but it also gets the body V-Shape. This workout
is very beneficial for you to fit and strengthen the body.
Push-ups are one of the common exercises.
Push-ups not only strengthen your chest, but it also works to strengthen your
abdomen, triceps, shoulders and torso. Let's learn what is push-up workout and
how it makes your body strong and attractive.
Push-ups can anywhere
Often people go out of the gym to complain
about not having a gym. But with push-ups this does not happen at all. You can
take them out by taking some time anywhere. Push-ups do not require expensive
equipment or gym fees. If you want to develop chest and shoulders to the best,
you can make it possible with almost 100 push-ups daily. Pushing up your body
also increases your physical strength.
To improve your strength, fitness and general
health, you just need to exercise 30 minutes of your time each day and follow
the push-up training program. By following this rule you will feel better and
after just a few workouts your faith will also increase.
Push ups are one of the important exercises
for the fitness of people starting the exercise. But doing this can be
difficult for many people to do. It is possible that it is difficult for some
of you to do a push ups now and in such a way, it will seem like going to the
moon like doing 100 push ups. But if this exercise is started correctly, then
you can reach 100 push-ups with great comfort in a few days.
The right way to push ups-
Push ups give a beautiful shape to the upper
parts of the body. First put your hands on the floor to push up. Keep in mind
that both of your hands should be under the shoulders. Keep the waist straight.
Now fold your holes and bring the chest closer to the floor. Then come back to
that position. This whole process is considered as push-up. You can apply such
a rough round of 16 rounds daily.
To make push ups a bit more effective, you
put your foot at a foot height of about one foot. Keep out three fingers from
your hands chests. Now come comfortably downstairs and go faster upstairs.
While coming down, breathe inwards. It has enough 8 to 12 rap. In this way push
ups make your chest and shoulder shape.
It does not take much time to push ups and no
special equipment. By doing this simple exercise everyday, you become fit and
strong, you can also get attractive look. But with proper exercise, take care
of food and drink well. Proper nutritious diet is also needed with any
exercise.
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Know how often should a Push-Ups do in a day to make mussels?
How many push-ups should you do to make mussels, depending
on age, fitness level and body type. As you get stronger, it changes. However
there are some things that you should take care of.
How many push-ups should you do?
According to American Medical College of Sports Medicine,
setting 2 to 4 sets strength and power increases. Especially with 8 to 15
reactions, the muscles are strong. You can make 16 to 60 push-ups from daily
These guidelines are for a workout only. It should be repeated in two and three
weeks, with at least 48 hours of rest.
For those who started exercising
Such people should start less. They do two sets of
eight-eight. Gradually increase your sets later.
How to do more push-ups
Every day you can become bored by push-ups in the same way.
So you should try different versions of it. Exercise Ball - Place your hands
and feet on the exercise balls. This improves your balance and stomach issues
work. Single hand - Place one hand on
your back. When you push-up with one hand, it takes extra strength for
workouts. Clap push-ups- While doing this, you have to clap while raising your
hand and then move it down. For this, you need more balance and focus. Leg lift
- Take one leg backwards. This comes with a tone in your Thai and butt.
Similarly, with the other leg.
Push Up Variations
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One of the great things about the push-up is that by varying
the exercise you can change the stimulus on your muscle. This is important
because our body can get complacent and when that happens you don't get as much
benefit from an exercise. Below are some variations to the push up (listed from
easiest to hardest) that can make sure your body keeps reaping the benefits of
this exercise.
Incline Push Ups: If a standard push up is too difficult,
you can start by doing push ups against a wall, a table, or a sturdy chair.
Stand several feet away from the object you are using and use the same push up
technique as above to lower yourself until the elbows are 90 degrees and then
raise back up. Keep your core tight the whole time.
Bent Knee Push Ups: This is a modified version of the
standard push up performed on the knees rather than on the toes. Be sure to
keep the knees, hips and shoulders all in a straight line; most people have a
tendency to bend at the hips as though you are bowing, but this is incorrect
technique.
Stability Ball Push Ups: If you are ready to move beyond the
basic push and add some core stability work try stability ball push ups. This
variation of the push up increases the difficulty and effectiveness of the
standard push up. Adding the balance requirement takes some practice an good
core strength, so make sure you can do about 20 basic push ups before trying
these.
Push Up Lat Row: The push up is nearly perfect all by
itself, but add a couple of dumbbells to the movement and you have a complete
upper body workout. This variation adds alternating dumbbell lat rows to the
top of each rep. This modification increases the intensity of the exercise,
activates the core stabilizers and engages the latissimus dorsi (back) muscles.
Medicine Ball Push Up: Perform a standard push up with one
hand one top of a medicine ball. This works the shoulder in a slightly
different range of motion which increases shoulder stability.
Alternating Medicine Ball Push Up: This variation adds core
stability as well as a modified range of motion during the basic push up
movement. Roll the medicine ball between each hand after a rep and add a new
balance challenge.
Decline Push Ups: This is a more difficult push up,
performed with the feet raised up on a box or bench. You can adjust the box
height to increase or decrease the resistance using just your body weight.
Diamond Push Up: The diamond push up is done with your hands
close together; with the index fingers and thumbs of one hand touching the
other hand and making a diamond shape. You then do push ups with your hands
touching the center of your chest and elbows close to your sides during each
rep.
Clapping Push Up: This is a plyometric exercise in which you
push yourself up with enough power so that your hands come off the floor and
you clap in midair. This exercise is not for novice exercisers. You can get
injured very easily if you haven't worked up to these one at a time.
BENEFITS OF PUSH –UP
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1. Increase Functional Strength via Full Body Activation
As you lower your body to the floor and the familiar “burn”
begins to encompass your muscles the last thing you’re thinking about is the
number of muscles you’re using. However, this is one of the top benefits of
pushups. As you engage in this exercise, literally every major muscle in your
body is called upon to execute the movement.
Major muscle groups, such as your biceps, core muscles,
triceps, anterior deltoids and lower body muscle groups are activated to
support your body while stabilizing your movements. Classified a a compound
exercise – meaning multiple muscle groups are called upon – you train the most
important muscles throughout your body. Have you ever wondered by a standard
bench press is so easy when compared to a standard push up? This is why.
2. Muscle Stretching for Health and Vitality
One of the most underrated benefits of doing push ups is the
stretch it provides to your biceps and back muscles. As you lower yourself to
the floor, your back muscles are effectively stretched, and as you push
yourself to the starting position your biceps obtain a full stretch. This not
only improves your flexibility, which helps prevent injuries, but a
well-stretched muscle feature a solid and attractive appearance.
3. Enhance Your Cardiovascular System
As stated earlier, push ups are classified as a compound
exercise as it calls upon multiple muscle groups. When you simultaneously
engage large muscle groups, your heart must work harder to deliver oxygen-rich
blood to muscle tissue. Ultimately, this activity results in an effective
cardiovascular exercise, which supports heart health and promotes the reduction
of stored body fat.
4. Increase Whole Body Muscle Definition – HGH Promotion
Throughout the movements of a push up, you recruit a wide
array of primary and stabilizing muscles. The more muscle mass that’s utilized
in an strength training exercise, the greater the production and release of a
specialized hormone known as HGH, or human growth hormone.
As a young man or woman, your body pumped out large
concentrations of this specialized hormone to support the natural growth of
your entire body. However, as you age the natural release of HGH declines,
which makes building muscle a challenging task for older adults.
By calling upon such a wide array of muscles, the production
of HGH is triggered, which ultimately results in muscle hypertrophy – or muscle
growth. To maximize push up benefits, you must incorporate this exercise into
your regular strength training program.
5. Protect Your Shoulders from Injury
One of the most debilitating, and common, injuries for older
individuals is a rotator cuff injury. While the severity of this injury is
based upon a host of unique circumstances, protecting this delicate part of
your body must become a priority.
The standard push up has been found to be among the most
effective ways to safeguard your shoulder joints from injury; especially in
older adults. Because push ups call upon stabilizing muscles, which surround
the rotator cuff joint, this area of the body is strengthened and conditioned
for dynamic movements.
By supporting the strength and health of primary and
secondary shoulder muscles, the likelihood of debilitating injuries
significantly lowers.
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6. Improve Your Posture
Whether you sit at a computer all day or simply ignored the
nagging recommendations from your mother or teachers, improper posture can
destroy your health and comfort as you age. One of the most common reasons for
a lack of proper posture is weak core muscles.
In order to properly hold your shoulders and back, your
entire core must be strong enough to support its vertical positions. When push
ups are properly executed, the muscles responsible for supporting posture are
strengthened and fine-tuned. Moreover, as you regularly engage in push ups,
your body will naturally lean toward proper posture. This is one of the most
influential passive benefits of push ups.
7. Prevent Lower Back Injuries
There are few injuries as debilitating as a lower back
injury. This essential part of your body supports practically every movement,
so if it’s damaged or injured even the simplest of tasks can become
excruciatingly painful. As mentioned earlier, push ups call upon your entire
torso to stabilize its movements. By doing so, you strengthen this vulnerable
part of the body.
By developing strength in this specific portion of your
body, you cultivate muscles responsible for reducing lower back pressure, which
is imperative to prevent and treat low back injuries.
8. Save Time While Cultivating a Strong Body
When surveys are conducted to determine why an individual
does not exercise more the most common answer is a lack of time. We live
increasingly busy lives, and while exercising is essential for a healthy body,
it’s most commonly the first activity eliminated from a daily list of chores.
Although you may not have time for a traditional strength
training or cardiovascular workout, if you have five minutes you can achieve a
full-body workout with push ups. Want to add variation to this swift and potent
exercise movement? Delve into the many different hand and feet placements to
target muscles from different angles, which supports rapid strength and size
development.
9. No Cost for a Full Body Workout
Although you may have a desire to join a world-class gym,
they’re monthly dues may not fit in your tight budget. Thankfully, you don’t
need an expensive gym membership – or even any equipment – to obtain an
effective and thorough full body workout.
By engaging in push up exercises, you effectively fatigue
major and minor muscle groups, which provide the same benefits as a traditional
full body exercise performed at the gym on expensive and cumbersome equipment.
10. Increase Testosterone and Reduce Osteoporosis Development
As men and women age, the concentration of various hormones
begin to dwindle. For men, the most prominent loss is the reduction of
circulating testosterone. While preliminary evidence requires further
investigation, several studies suggest the simple movements within a standard
push up promotes testosterone production, which is essential for a healthy body
in both men and women.
Moreover, weight bearing exercises, such as the standard
push up, supports stronger, more dense bones. This increase in bone density may
ward off debilitating skeletal system disorders, such as osteoporosis.
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This article about PUSH UPS and it's benefits and i hope that all of you will gain a lot of knowledge and information about this. I hope that all of you will apply in your daily exercise routine with full safety and precaution.
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