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Push-ups are known for their ability to help build muscles in the chest, shoulders, arms, and abs. Although they are somewhat tricky at first, their constant practice allows you to take full advantage of their benefits in the routine.
Push-ups are one of the most common and classic exercises in the sports world. Its fame is not only due to its tradition but also to its efficiency in performance.
Popularly known as a push-up, the elbow bend is one of the most popular physical exercises in all training since childhood. It involves several muscles of the arms simultaneously and varies according to the degree of difficulty.
Its most demanding version is also the one most associated with its name. The push-up has include since elementary school. It is a complete exercise, and if it adds to squats, it works the whole body.
What are the Health Benefits of Push-Ups?
There are many consequences for someone who has a routine that involves push-ups; However, we chose the four that have the most significant impact on your body to know how beneficial it is to do them.
1. Pectoral Conditioning
- The push-ups are responsible for the exercise of hundreds of muscles in the pectoral region. The powers that benefit the most are the pectoralis major, the anterior deltoid, and the triceps.
- These muscles are located in the upper arm, chest, and back when these muscles condition, athletic performance increases further, and the body’s ability to deal with its center of gravity improves.
2. Improve the Spine
- By performing push-ups, the spinal region strengthens. Your posture improves the body’s efficiency when walking and running.
- Thanks to this, core performance is improved to the point that it forms a more robust exercise platform.
3. Reduces the Likelihood of Osteoporosis
- Over time, bones begin to break down, causing osteoporosis. By performing push-ups, body parts such as
- wrists, forearms, elbows, arms, and shoulders will become stronger and gain bone mass, helping to quell the tendency for osteoporosis.
4. Increase or Metabolism
- Push-ups dramatically grow the pumping of blood in the body, especially in the chest region.
- In the long term, it improves the body’s performance with energy consumption, which causes an improvement in metabolism. Thanks to this, you can plan better routines according to your needs.
Variations of Push-Ups
There are several ways to do the push-up. I found out below how to do three ways that promise great benefits.
1. Incline Push-ups
- In this type of push-up, you have to use a chair to perform it with the best possible performance.
- Grab a chair and begin to lean on it to perform the exercise. Be careful not to use too much force. Otherwise, the chair may slide and cause you to fall to the floor.
- Try to maintain a 45-degree posture so that your weight will make your arms stronger.
- It is doing push-ups leaning on a chair.
2. One Leg Push-ups
- With this method, when you stay in the starting position, you have to lift one of your legs and perform the exercise.
- With this movement, you increase the pressure of the body on your arms more.
- The leg should title up as far as possible to cause the necessary effort.
3. Spider-Man Push-ups
- As the name says, you move your legs up as if you were climbing a skyscraper in this method.
- It is a method that requires a lot of base strength to perform, so be careful when trying them.
- Look for straight sets to intersperse the legs so that the effect occurs evenly throughout the body.
How many Push-Ups Do Each Day?
- If your purpose is to stay in shape, doing about fifty push-ups a day, and I repeat, doing them correctly, should be enough to tone your chest, shoulders, and arms.
- If you want to be more noticeable, you could increase the number to 100 a day, but know that this does not mean that you will increase the chest volume.
- It is even likely that your muscles are smaller but more resistant.
- It gets more volume; there are other ways.
- And I’m not saying that doing it is enough to get in shape.
- Remember that you should do at least thirty minutes of moderate exercise 5 times a day. The push-ups are complementary.
What are the Advantages of Push-Ups for health?
In addition to contributing to good health and toning the body, it has other benefits such as:
- Strengthen the back and spine. That is due to the exercise of keeping the body straight during the training.
- Increase your metabolic rate, allowing you to lose weight faster.
- Strengthen your bones, which is particularly essential as you age.
Contraindications of Push-Ups
It does not recommend people with shoulder or elbow conditions.
Neither in people with shoulder surgery. They have to do a good rehabilitation, and in time they will be able to do it.
Doing it every day will aid you to gain upper body strength. But keep in mind you’ll require to mix up the types of it you’re doing after a while to continue to challenge your muscles.
If you want to try a push-up challenge to do the exercise daily or several times a week, try different types. The variety will keep your muscles guessing and aid you to get more fit overall.