Push-ups have been one of the essential exercises to test for fitness. I am not sure who did the first push-up ever, but it must have come shortly after the first foot race. Push-ups work out all the muscles in the upper body and build optimal strength in the forearms, wrists, upper arms, shoulders and chest. You don’t need a gym contract for them, just a flat surface and a bit of gravity will do.
Some of the muscle groups used are as follows:
The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned.
The rectus abdominis lies at the front of the abdomen while the transversus abdominis lie deep within the abdomen and wrap the entire abdominal area.
The front end of the deltoids help move the arms toward the chest during the upward phase of the push-up. The deltoid also attaches to the clavicle and scapula, and the humerus bone.
That’s the big muscle that covers your chest, and has a similar function to the deltoid.
The triceps work by extending the elbow joints so that you can fully extend your arms. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together you place your hands during a push-up, the harder the triceps work.
Doing push-ups increases cardiovascular activity. This will help you burn fat and build a healthier heart. Push-ups alone, however, will not achieve all your fitness goals. Plan for at least 30 minutes of walking, running, biking or swimming three or more times a week. Any exercise that makes your heart work harder will increases metabolism and will help you burn more calories. The benefit of the push-up is still felt hours after the exercise is done.
There are a number of different types of push-ups. The most basic one should find your hands just over shoulder-width apart and flat on your exercise surface. Your back and legs should form a straight line. If your bottom is too high in the air, your back sags or you don’t lower yourself far enough. It’s not effective and can even put you at risk for injury and strain.
There are various push-up challenges.
1. Start with 1 on day 1, 2 on day 2 …..until you get to 100.
2. Do 100 push-ups per day. Just keep doing sets until you get them done. (You might not be able to move your arms the next day though)
3. Announce on Facebook that you are wanting to take up a push-up challenge and inform your friends that you will do ten push-ups for every like that gets registered on your post. By the end of that day you might not be sure just who your friends actually are.
Hopefully this blog has inspired you to add some push-up routine into your fitness program. Just when you get to fifty push-ups and start to feel that you are getting somewhere remember two things,
1) When Chuck does a push-up he does not push himself up, he pushes the earth away from him.
2) There will always be some nut that has done more than you. The current world record for most push-ups in 24 hours is by Charles Servizio (USA) who achieved 46,001 push-ups in just 21 hours, 6 minutes on 1993, April 24 to 25.
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