Push ups is easy and simple exercise to do.
They are great for strengthening the muscles in your chest, upper arm, and shoulders. These will protect your joints from injury and make them easier to do daily tasks. Plus, having more muscle means that you will burn a lot calories at rest. Them doubles as a crucial part of losing weight.
They too engage the abs and back. Depending on the type of push-up, even your legs and gluts can get toned. The number of push-ups you should do to build muscle will depend on your age, fitness level, and body type. It will too change for you get stronger.
How many push ups a day
According to the American College of Sports Medicine, 2 to 4 sets of an workout will boost strength and power. Specifically, 8 to 15 repeats will strengthen the muscle.
Given this recommendations, you should do anyplace of 16 to 60 push-ups every day to gain muscle. Doing even more will ameliorate your muscular endurance.
This guidelines is for a single exercise. It should be repeated 2 or 3 days weekly, with at least 48 hours of rest in between.
Are you just beginning to workout? Start small. Aim for 2 sets of 8 push-ups. For time goes on, you can slowly increase the number of repetitions and sets. These will allow your muscles to build up in a healthy way.
How To Do Push Ups
- With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
- Begin bending your elbows and lower your chest until it is just above the floor.
- Push back to the starting position. Second push, second pause, second down count is ideal.
Push up variations
- Standard push-ups can get boring, specially when you have mastered sixty or more. Challenge your body of doing a different versions. This exercises will benefit other muscle groups while keeping your regular interesting.
- Workout Ball: Place your hands or feet on an exercise ball. Both variations will test your balance and put your abs to work.
- Single Hand: Place one hand on your back. For you hold yourself up on the other arm, you will give them a intense workout. Switch arms and repeat.
- Clap Push-Up: Every time you rise, clap and return your hands to the floor. You will need extra balance and focus to go back to starting position.
- Leg Lift: Extend one leg behind you. For you hold it up, your thigh and butt will tone. Switch legs halfway through.
- Push-ups can stress out your wrists. To prevent unnecessary pain, keep your hands shoulder-width apart. They should be right under your shoulders on your fingers facing forward or slightly inward.
- These workout can too strain your shoulders. Double check that your elbows is positioned close to your body. If you flare it out, your shoulders may hurt.
- Avoid arching your back. Keep your spine straight and strong by engaging your core and gluts. For always, do not do a lot push-ups than you can handle. Them will increase your chances of injury and pain! Instead, slowly increase the number of reps so you can build up muscle in a healthy way.