We all want to live long lives. We all want to live healthy lives health & fitness aren’t just an outside interest; health & fitness can
play a major role in your success. While the physical benefits clearly matter, the mental benefits of improved health & fitness on your professional & personal life — perseverance , resilence , determination & mental toughness — are just as important.
Being healthy & fit is tough when the nature of most work involves sitting at a desk all day.
But how can you determine the impact of a relatively sedentary professional lifestyle? Cardiovascular disease & stroke are the leading causes of premature death, making physical fitness assessments a strong predictor of health, but routine physicals don’t include sophisticated tools like treadmill tests.
Fortunately, there’s a simple & possibly better, way you can test yourself: Do some pushups.
Push-up is one of the greatest general conditioning exercises for any person,any gender , male or female & any level beginner & you know what? You can do them anywhere, no equipment required!
Push-Ups: Muscles Worked
Unlike many weight machines that target specific muscles, push-ups work many muscles in your body. When doing push-ups, muscles targeted include chest (pectoralis major), triceps (triceps brachii) and shoulders (deltoid),
Do not sacrifice technique to achieve the recommended sets & repetitions. Pushing yourself beyond your fitness level & using poor form may lead to injury & stop your progress. If you experience pain during your workout, stop & consult your doctor.
Regular push-ups primarily focus on the pecs while close-grip push-ups shift the focus to the triceps.Other muscles that help stabilize the movement include the biceps, quadriceps & core muscles.
Either way if you just started with your activities or you struggle with your professional life & your daily time , pushups in any way & any technique should be in your daily to do list!
If you are struggling doing regular pushups start with knee pushups first!
No need to kill yourself , no need to add & multiply numbers in your head!
Just start on your knees,do 3/set,do 3 sets in one day , let the muscle recover for a day & then start over.
TIP : Progress one pushup a day not 100!!
Don’t forget that you just started , you are doing it & by time passes you will do full sets!!
Just because you started YOU ARE WINNING!
HOW TO DO A REGULAR PUSH-UP?
To do a push-up, your hands should be placed slightly wider than shoulder width. Keep your spine in a neutral position & your body straight from your head to feet. Lower your body by bending your elbows; then push your body back up until your arms are straight. For a close-grip push-up, move your hands in so that they are slightly narrower than shoulder width.
NOTE : If this is too difficult, start on your knees.
HOW TO DO A KNEE PUSHUP?
This move is pretty straightforward. It’s like a push-up… but on your knees.
- Kneel on the floor.
- Extend arms & put hands shoulder-width apart on the floor in front of you.
- Tighten abs while you bend arms, lowering your torso until chest grazes the floor.
- Push torso back up by straightening arms. Slow and steady, baby.
- Rinse and repeat.
It’s critical to focus on form instead of speed or number of reps.
A few more tips :
- Keep your back straight — never rounded! — throughout the move.
- Focus on keeping your muscles active even when you’re lowering to the floor.
- Tighten your abs and butt to work your core during push-ups.
- Push your weight into your whole hand, fingers included, to avoid straining your wrist.
- Remember to breathe!
- If you notice your form is getting sloppy, take a break. You might hurt yourself if you do too much too soon. But you’ll build up strength over time!
THANKS FOR READING THIS POST!
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