Push-ups are an essential exercise in bodyweight training. Besides the standard push-up, various modified versions can make the workout more challenging and effective. However, mastering the basic push-up form is the foundation for achieving efficient training results.
How do you perform a correct push-up? Start by placing your hands on the ground, slightly wider than shoulder-width apart, with your fingers pointing forward. Keep your arms straight, maintaining a shoulder-width or slightly wider stance, and ensure your body forms a straight line from head to toe. Tighten your core, keep your back straight, and avoid sagging or arching your back. Then, slowly bend your elbows from the straight-arm position, lowering your chest as close to the ground as possible, before slowly returning to the straight-arm position.
So, how many push-ups can be done in one go? Generally, adult men can perform more than 30 push-ups in one set, while women can achieve 15 push-ups to meet the standard fitness level. However, many men today, due to lack of exercise and being overweight, find it difficult to meet this standard. Women, with relatively weaker upper body strength from prolonged sitting, may struggle to complete more than 3-5 push-ups at a time. But if you stick to push-up training over time, you’ll notice an increase in the number of push-ups you can perform consecutively, and significant changes in your overall physical condition.
For those with no fitness background, doing 200 push-ups a day (in sets) can bring excellent results. If you utilize spare moments for practice, after six months, these five benefits will be yours!
- After six months of push-up training, you’ll notice that your upper body becomes more toned, with firmer arms, stronger chest muscles, broader shoulders, and an overall more attractive appearance in clothes.
- After six months of push-up training, your basal metabolic rate will improve. Muscle is a precious tissue in the human body, but after the age of 30, muscle mass begins to gradually decline, leading to a reduction in metabolic rate. Six months of consistent push-up training will help increase muscle mass, boosting your metabolism, effectively preventing fat accumulation, and keeping obesity at bay.
- After six months of push-up training, you’ll see improvements in poor posture, such as hunching or forward neck caused by prolonged sitting or smartphone use. Your posture will become more upright, giving you a more attractive and confident appearance, enhancing your charm.
- After six months of push-up training, your cardiovascular function will improve, making physical activities and daily tasks easier without getting easily winded. Push-ups also enhance blood circulation, improve vascular elasticity, and effectively reduce the risk of cardiovascular diseases, boosting your overall health.
- After six months of push-up training, your self-discipline will improve. Push-up training requires self-discipline and perseverance. Many people lose interest after a few days and stop training. Only a few stick with it. Those who do are likely to have better self-control and patience than others.
- After six months of push-up training, your stress tolerance will increase. Push-up training helps release stress, alleviate anxiety, and keep you optimistic and positive, allowing you to better face life’s challenges with a clear mind and strong spirit.
