Pushups are the ultimate adapter workout. They can be anywhere. They recruit more than half of the muscles in the upper body, as well as many parts of the core. And they are safe to do. As it turns out, they are also a measure of overall health.
A study in Journal of the American Medical Association Open Network It showed that the pushup that a boy can pull out in a minute is a predictor of cardiac distress later in life. Researchers asked 1,104 firefighters, all men, to perform maximum pushups in one minute. Then they asked for the results with signs of heart health. People submitting 40 or more (155 participants) were 96% less likely to develop cardiovascular disease than those who did 10 or less (75 boys). Most of the firefighters, most of whom came in the 389 – 21 to 30 pushup range, means they made a push every two seconds.
Why Push Ups? It’s the simplicity of the two (everyone knows them; they need zero equipment) and that they test strength and cardio ability. “It was a sharp and disgusting idea of the strength of one’s health and status,” says Stephanos Ann Calls, author of the MD’s study at Harvard Medical School. His team tried to use the treadmill pressure test, but it Ended up being less accurate, and for that, participants had to go to the cardiovascular office.
Certainly, you have read it and have determined to work to some extent on the basic pushup. This is a legal exercise, but it will be boring.
“Different variations emphasize and challenge the chest, shoulders and parts of the core,” says Chris Dubrovsky, a San Diego-based trainer and author. to cover the distanceGeneral Chat Chat Lounge He made a routine of moving the following pages to move pressure areas and keep things interesting. Test the baseline pushup, then work. Improving capacity, which aims to take monthly exams. This is a case in which there is more.
Choose a warm, then fitness-based set of beginners (intermediate, advanced). Represent 10 to 25 of each move, and a combination of 3 to 5. Relax as needed. Do this 4 or 5 times a week. As you progress, adjust the variations and shorten the leisure hours.
Pups is a serious upper body exercise, so prepare for it as you would any other exercise. If you don’t, the reason for this is to get the chest in an disproportionate amount of work, rather than trying, says New York-based trainer Chris Ryan. Start with shoulder rotations. Stand tall and hold the PVC pipe or resistance band with a wide grip, lock the arms and straight down. Rotate the shoulders and pull the arms upward toward the butt, then back. And do some basic rotation, too. Try to lie on your back with your knees bent and slowly pull the legs from one to the other.
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