Overview
push-ups are the most important exercise that can increase your strength in the biceps, triceps, shoulders and chest. There are many different types of push-ups exercises that can terget different muscles from different Angles.
Regular push-ups workout builds up our muscles endurance and Improve body posture. Push-up target our full body physical strength.
How To Do Push-ups For Beginners
Here we use some advance techniques for arm strengthening, after which you will be able to complete easily normal push-ups. We have divided arm strengthening into 5 phases, in 5th phase you will easily do normal push-ups. Phases are very simple and interesting.
Phase one:
Do knee down push-ups with help in first step. After completing 2-3 sessions of this workout, you will be able to easily perform second phase.
Phase Two:
Do knee down push-ups with help but as slowly as possible.
After completing 2-3 sessions of this workout, you will be able to easily perform third phase.
Phase Three:
Do normal knee down push-ups in third phase. After completing 2-3 sessions of workout you will be able to easily perform fourth phase.
Phase Four:
Do normal knee down push-ups in slow motion as well as possible.
After completing 2-3 sessions of workout you will be able to easily perform 5th phase.
Phase Five:
Do Normal push-ups in 5th phase. Now you can do push-ups easily. If you follow these phases step by step, you can easily do normal push-ups.
Push-ups Benefits
Push-ups one of the best exercise which can strengthen your whole body. You can strengthen your whole body at home without any equipments. Push-ups strengthen the joints throughout your body. Push-ups strengthen your core and Abdominals. Strong Abdominals help in good and comfortable running. If you run every day, there are many benefits of running.
1) Strengthen Pectoralis Major
The pectoralis major is the largest chest muscle. During Push-ups pectoralis major control the descent of your torso and pushes the body back to the starting position. When you do push-ups, Push-ups help to make strengthen the pectoralis major. It is thick and located just under the breast tissues.
2) Strengthen The Pectoralis Minor
This muscles is located under the pectoralis major. The pectoralis minor is the lesser known muscle of the chest. it is smaller in size. It's working like pectoralis major muscle, during Push-ups pectoralis minor control your torso and descent of your torso and pushes the body back to the starting position. This activity strengthen the pectoralis minor.
3) Strengthen The Triceps
Tricep is a large thick muscle, Tricep located on the back of your upper arm. Tricep is the major muscle of upper arm.
The triceps refers to three head that form important pushing muscles. These are referred to as a medial, lateral and long heads. Each head has a unique origination point.
4) Strengthen Deltoid Muscles
Deltoids are large, triangular shaped muscle on the shoulder joint. Like the triceps these powerful muscle made up of three distinct heads (Anterior, Lateral and posterior head).
All heads are active during Push-ups workout.
5) Strengthen The Core Muscles
Push-ups is the good activity which strengthen your core muscles. Good core muscles are the key to a good personality because it's Improves our posture. Good posture is the key to the good personality.
6) Strengthen The Joints
Push-ups strengthen the joints. When we do push-ups, Push-ups activate the joints. Joints help to lift the body weight during Push-ups. During push-ups wrist joints, elbow joints, shoulder Joints, hip Joints, knee joints and angle joints play the most important role. This activity make strengthen these joints. Angle joints hold the lower body weight during push-ups. knee and hip Joints maintain balance of the body during push-ups. Wrist, elbow and shoulders joints help to lift the body weight during push-ups.
Push-ups with The Right Angle
- Straighten your backbone during Push-ups.
- Don't make arch in backbone during Push-ups.
- Your hips should be down, not lifted during Push-ups.
- open your chest.
First check your Push-ups position by mirror or with the help of friend. If your
position is correct then start push-up workout. If you can't adjust the position of the push-ups then start again push-ups on your knees.
Improper push-up position can injure your body. First of all you need to improve your Push ups position. You can check push ups position in Phase 5. According to that position adjust your push-up position and then start push-ups workout.
When you do push-ups
How many times a week should do push-ups?
This is the most important question about good push-ups routine.
You can do push-ups three to four times a week.
Why do push-ups three to four times a week?
This is also the most important question about muscle buildings and right push-ups routine. I guide you physiologically about push-ups. When we do push-ups, it takes our body 48 hours to recover the muscles that work during push-ups. If we do push-ups after 24 hours, our body will not be able to strengthen our muscles properly because it's take 48 hours to recover. If we do push-ups 7 times a week our muscles can be injured due to overload.
How many do push-ups a week?
You will do three to four push-up session a week. Each session should be divided into three sets.
For example:
If you do 30 Push-ups with maximum effort in a single set. Then you do 15 repetitions in a set, do three sets in a session. Rest for a minute between set. If you do 4 session a week according to this example. Each session consist of 3 sets, each set consist of 15 repetitions.
4 sessions × 3 Sets= 12 sets
Total number of repetitions a week.
12 sets × 15 repetitions= 180 Repetitions.
You should do 180 push-ups a week according to this example. You can check your weekly push-ups according to this formula.
You can increase gradually.
You can also contact for more details and personal training sessions (Online and Physical).
Shahbaz Ahmad:
Watts app; +923064568821
Email; basesports3@gmail.com
Comments
Post a Comment