Push-ups are a method of lifting your body weight using your hands and arms. But actually, in order to push a body full of body weight off the ground, you need to use strength from your upper body muscles. Whether it’s the chest, upper back, shoulders, sent to the arms and wrists. In addition, the torso, lower back, and legs muscles must be used to help support the body to move as the body goes up and down.
Therefore, these muscles will develop and become stronger with regular practice. Especially the upper body muscles that bear the most weight. Not only this In addition to strength Push-ups may also help the muscles in those areas look more toned.
Although exercises like push-ups focus primarily on developing and strengthening muscles, But it still helps draw in quite a bit of energy. If done in conjunction with cardio such as brisk walking, running or cycling. It may help burn excess fat and energy. When done consecutively, it may help you lose weight and make your figure look firmer.
Push-ups are a very effective body-weight exercise. Used to develop the strength of the upper body muscles such as the chest, shoulders, abdomen, and back of the arms. It also helps the muscles become more toned.
Push-ups have many benefits. Plus it’s easy to do. Anytime, anywhere There is no need for equipment, suitable for beginners who don’t have time to go to the gym.
But the problem is that beginners who turn to exercise in the beginning won’t be able to do even a single push-up? This is because push-ups require the use of multiple muscles to support the weight of the entire body. If a person has never practiced at all The muscles are not yet strong enough. Made it impossible to do a push-up once.
But don’t be alarmed. Can’t do it now That doesn’t mean you can’t do it forever. Let’s look at training techniques from people who can’t do push-ups. Until you can do 100 push-ups, what the ยูฟ่าเบท technique is.
Counter Pushups: First we need to use a helper. Maybe find the edge of the table or the edge of the bed to help with push-ups. So that the muscles in the chest, shoulders and back of the arms can bear less weight from the body. Instead of having to bear all the weight. If someone has a lot of weight May need to use more help. For example, use the wall instead of the edge of the table. Keep your body at an angle, such as 45 degrees to the ground plane.
You can train as follows.
- Practice doing pushups like this for 5 sets, resting for 2 minutes per set.
- Each set, try to do as many reps as possible (maximum 20 reps).
- Train 3 times a week, such as Monday, Wednesday, and Friday, to give your muscles a chance to recover.
Practice until you can do 20 reps per set, for a total of 5 sets, then begin practicing the next exercise.
Knee Pushups: After we’ve completed Phase #1, we can try doing push-ups using our knees as the pivot point instead of our toes. This is easier than doing regular push-ups. But it’s more difficult than using an assistant, such as the edge of a table or the edge of a bed. Practice the same way until you can do 20 push-ups using your knees, for a total of 5 sets, then begin practicing the next exercise.
Normal Pushup: When we practiced phases #1 and #2 until now We have some muscle. Try doing normal push-ups. (Use the toes as the pivot point) You will find that you can start doing at least 1 push-up. Some people may get more than this. Keep practicing as before, trying to do push-ups as many times as possible, 5 sets, resting for 2 minutes each set. At first you might be able to do 2-3 times per set, which is fine, but if you keep practicing, eventually you’ll be able to do push-ups. Total 100 times.