May 14, 2011

PushUps - Just Perfect For Your Body

             Physical activity is life! Exercise is life! Which exercises are considered the easiest to perform? Except walking, which is the easiest to do.
Think about another exercise that you can do by yourself without the help of a fitness trainer. What other exercise helps your entire body to be in top shape.
Well, the answer is very simple: push-ups!
If you didn't know it already, the push-ups are the closest thing there is to a perfect exercise. Push-ups are the best upper body exercises that use the body's own weight to strengthen and shape the core muscles: the chest muscles, the shoulder muscles, the triceps and the back muscles.

These are the 10 reasons why you should be doing push-ups:
1. Push-ups work more muscle groups than any other body-weight exercise.
2. The position in which the exercise is performed does not force your joints, so you will not feel any pain.
3. 50 reps a day equals 2 hours of exercise.
4. Anyone knows how to do it.
5. Even persons weighing over 100 kg can perform push-ups.
6. You can train in the park, at work or at home.
7. With only 30 minutes of push-ups a day, you will keep yourself in top shape.
8. After a month of daily training, you will see a visible increase in arm muscle size and mass, you will lose up to 5 pounds and your chest will be more firm and bigger.
9. Arm strength will increase considerably.
10. You will stay in shape with minimal effort.

Here are 5 tips for effective push-ups:
1. Do not touch the floor with your chest. The descent should be controlled. Keep a 5-8 cm distance. To avoid mistakes, put a book on the floor while doing push-ups. When you touch the book with your chest, you will know it is time to get up again.
2. If you are a beginner and traditional push-ups seem too hard, do knee push-ups instead. Start face-down on the ground. Lift the feet off floor and bring your heels towards your buttocks. Bend the knees to form an L-shape.
If these are also hard, do wall push-ups. Stand two feet from the wall and place your hands flat against it. Bend your arms slowly until your face is about 2 inches from the wall. Then push back and return to starting position.
After a few days, you will be able to do both knee and basic push-ups.
3. Make small changes when you train. For example, try different arm and hand placement push-ups. Try slow push-ups, one-handed or plyometric push ups.
4. Perform this exercise in front of a mirror to see if your body position is correct. At the start and end of the push-up your elbows must be fully extended, forefoot or toes on the floor. Legs, hips and back must be straight. If you do not have a mirror near you, ask someone to assist you.
5. Divide the 50 repetitions in several sets. Perform these sets throughout the day. Do not forget to drink plenty of water-based fluids.

So, if you want to get a lean and strong body or just lose weight, you must include the push-ups in your fitness program.
Keep in mind that Smart Fitness plus Smart Diet equals Smart People.
            Start your body transformation! Begin Craig Ballantyne's"Turbulence Training”, now!