Push-ups are a great way to build strength and tone your upper body. Are you up for an athletic challenge? Then try doing ten push-ups a day. Afterwards you will feel refreshed and ready for another round of online betting.
Push-ups are probably one of the most well-known strength exercises. Whether at school or at the sports club, most of us have had to or wanted to do push-ups at some point – and there’s a good reason for that.
Push-ups are a great way to build strength, tone the upper body, and improve cardiovascular fitness. Doing ten push-ups a day can already have positive effects on your body. If you are doing it regularly. It will not take much of your time.
HOW TO DO A CLEAN PUSH-UP
Accurate execution of push-ups is important so that you don’t injure yourself in the process.
Start in the plank position on your hands and toes. The hands should be placed directly under the shoulders. Maintain good body tension by tightening the abdomen and try not to make a hollow back.
Slowly lower the body by bending the arms at a 45-degree angle to the torso. Look just in front of your fingertips as you do this.
- Go down so low that the chest almost touches the floor.
- Now push the body back up. Make sure to keep your elbows close to your body.
- Breathe in as you go down and out as you push up.
- If you find that you are too exhausted to keep a clean execution, then rather rest or continue your workout with an easier variation.
- Simpler variations of push-ups
Push-ups on the knees: In this variation, the execution remains as described above, except that you touch the floor with your knees. Important: The hips still remain aligned straight.
Push-ups with raised hands: Find a stable object to place your hands on, such as a table or chair. Perform the push-up as described above. Go low enough so that your chest almost touches the object.
Eccentric push-up: If you want to build up strength for the push-up, you can concentrate on the eccentric movement of the exercise for the time being. To do this, go down in the normal push-up, but try to make the movement as slow as possible. Then start the next repetition from the plank position again.
- Advanced variations of the push-up
If you can do ten push-ups a day with good execution, you can challenge yourself with these variations:
Elevate feet: Place the tops of your feet on a higher object, such as a chair. The higher the feet are placed, the more the shoulders are worked.
Diamond push-ups: This push-up variation mainly trains the triceps. Place your hands closer together and turn them slightly outward so that you can make a diamond shape with your index fingers and thumbs. Now perform a push-up in this posture.
One-arm push-up: This variation is the absolute supreme discipline of push-up exercises. To do this, place one hand on your back and perform the exercise with the other hand. However, before you attempt this advanced version, you should already have a very good command of the other variations.
WHY IT IS SO GOOD FOR THE BODY
Push-ups strengthen the muscles
Push-ups are a great way to strengthen your chest muscles. If you can do ten push-ups a day, you can strengthen your chest muscles. However, the exercise not only works the chest, but also the arms, shoulders and abdomen. The chest will look firmer and tighter, and the upper body will look more defined overall.
Improved flexibility and coordination
Push-ups are not only one of the best strength exercises for the upper body, but also train agility and coordination. The position on the hands is unfamiliar to the sense of balance and the body must strain to maintain balance.
In order to provide more stability, many small muscles are also tensed. As you go down very low when you do it cleanly, the shoulders and chest are stretched, leading to improved flexibility.
Better posture
An upright posture is not only important for the health of the body, but also contributes significantly to appearance and self-confidence.
Those who have an office job and and sit a lot during the day often fall into a bent-over posture. By exercising the torso and expanding the chest during a push-up, you get back into a more upright posture.
Good for the cardiovascular system
Even though push-ups are primarily a strengthening exercise, you will be quite out of breath when you do ten repetitions. This is because many muscles are being used at the same time.
The heart has to pump faster to deliver enough oxygen from the blood to the muscles. This makes push-ups a good cardio exercise.