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.
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