What are the benefits of Pushups

Pushups

Considered pushups (Push-ups) of the oldest exercise which was exercised to strengthen muscle vest, is a collection of exercises based on the weight of the body and its ability to resist gravity, lower your body towards the floor and then Refer to the first situation it was in, and considers the arms in this exercise basic pillars in the practice process.[1]

Benefits of pushups

To push up many benefits, but one of the most important benefits of these exercises:[2]
  • Works to strengthen the muscles of the chest, which is one of the best physical exercises to strengthen the muscles of the chest.
  • Works to strengthen different muscles of the body at once, and can focus on one muscle strengthening.
  • Works to strengthen the muscles of the hands and forearms.
  • Works to strengthen the muscles of the shoulders that are between the front shoulder and chest area.
  • Works to strengthen the muscles of the upper back, lower back muscles.
  • Strengthens abdominal muscles.
  • Working on pulling hamstrings, quadriceps muscle (front of thigh), and tightening the muscles of the leg and foot.
  • The strengthening of the heart muscle and works on revitalization, as well as with any practice requires a high effort.
Additional benefits of pushups

In addition to the physical benefits of pushups and strengthen the muscles, there are other benefits to distinguish them from other exercises:[3]
  • UPS is of simple exercises, where you can easily practice, it requires high concentration, and physical strength.
  • Can be done anywhere and anytime, as long as the correct functioning needs a formatted or a certain time (knowing that he would prefer not to perform any physical activity that requires high voltage after eating at least half an hour), broad and flat lawn place is a good place to perform This exercise.
  • There is no need of expensive technology, sports equipment.
  • Full body shape change, perform pushups in a proper manner leads to get athletic body and good health.
  • Increase strength and energy, because all of this exercise and enrolled him for more than a month, the more powerful dramatically, it strengthens the muscles of the body, but also strengthens the heart muscle,[4] Which are responsible for the body's energy.
  • Activates fat burning processes in the body; is this exercise like any exercise is building the muscles of the body, it works to burn calories (Calories) as a result of high voltage.
  • Injury prevention, exercise pressure helps avoid injuries muscle tears or strings.
How to do pushups

In order to get a tight chest muscles strong there are different kinds of pushups, it must be noted that eating balanced healthy eating helps build chest muscles resulting from performing this exercise properly,[5] You must pay attention to that.

You must always before any person exercise the practice of warmup (English: Warm-up exercises), they reduce the risk of injury during practice, you prepare the muscles to do pushups. And processes of warming up is easy and simple and routine operations, the person before the start of high exertion activity bye as it works to increase blood flow in the muscles and tissues to maximize efficiency and performance, plus they're increasing discharges between the joints of the lubricant.

How to do warm up include performing simple exercises with high frequency of muscle to be used, in addition to the simple effort to speed up the heart rate and increase pumping blood throughout the body (example jogging), there are many methods of diverse warmup suit everyone.[6]

To start the ups must follow the following steps:[7]
  • Take the right position on the ground before practicing pushups(preferably carpeted tiled floor to facilitate installation of the hands and feet), the body is thrown on the ground so that the feet together.
  • Put your hands on the ground like a flat form equal to the shoulders in the same post-mortem.
  • Raising the body using the arms, when you must support the weight of the body by hands and feet to be the shape of the body in the form of a straight line from head to feet.
  • Lower body (taking into account its continued existence as a straight line without deviation) towards Earth to approaching them but without contact.
  • Repeat steps 2 through 4 until the body's fatigue or as required and can take some comfort as no more than a minute, after overwork the body before the start of the exercise.
You should consider some things while performing pushups, in order to increase the efficiency of the exercise and to avoid injuries:[8]
  • Cut the stem so that it forms a 90 degree angle with elbows, keep the elbows close to the body (more resistance).
  • Maintaining the head direction heading forward, breathing gently in order to comfort the heart.
  • You must resist gravity pressure without touching the ground.
  • You should come in force compression process from the chest and shoulders.
Types of Pushups:
Pushups armchair apart

Do this exercise by focusing on strengthening the muscles of the chest with a reduced focus on shoulders and arms, the same steps ups normal but taking into account broader arms level kept the level of the shoulders by an inch or more.[9]

Stand on your hands

Do this exercise by focusing on strengthening the muscles of the hands and shoulders, with the lack of use of the muscles of the chest. To play you must start paying the body into a wall, and then install your hands on the ground, the body becomes vertically, and then start to go up and down taking care not to touch the head to the ground. This exercise is more difficult than UPS , you should beware of falling to avoid head injury or the front parts of the body.[10]

Triangle drill

Do this exercise by focusing on strengthening the muscles of the arms (mainly) and chest with a reduced focus on shoulders. And the same steps ups normal but taking kept arms narrower than the level of the shoulders and hands next to each other to form a triangle.[11]

The references
  1. James Cerbie, "The Greatest Push-up Article In The History of Ever"، Tony Gentilcore, Retrieved 12-11-2016. Edited.
  2. Jody Braverman (10-11-2016), "What Are the Benefits of Push-Ups?" ، LIVESTRONG, Retrieved 12-11-2016. Edited.
  3. Nora Tobin (26-5-2015), "5 Reasons To Do Push-Ups Everyday"، mindbodygreen, Retrieved 12-11-2016. Edited.
  4. Dan Harriman (7-8-2016), "Do push-ups or sprinting make your heart beat faster?" ،LIVESTRONG, Retrieved 12-11-2016. Edited.
  5. John Berardi (3-4-2015), "The Importance Of Post Workout Nutrition!" ، BodyBuilding.com, Retrieved 12-11-2016. Edited.
  6. Elizabeth Quinn (20-6-2016), "Should You Warm Up Before Exercise?" ، verywell, Retrieved 12-11-2016. Edited.
  7. Sarah Klein (19-9-2014), "Why The Pushup Is The World's Greatest Exercise"، THE HUFFINGTON POST, Retrieved 12-11-2016. Edited.
  8. Mark Perry (23-2-2011), "How To Do A Push-Up With Proper Form & Technique"،BUILTLEAN, Retrieved 12-11-2016. Edited.
  9. Dan Harriman (22-5-2015), "Difference Between Close- and Wide-Armed Pushups"،LIVESTRONG, Retrieved 12-11-2016. Edited.
  10. Dan Harriman (8-6-2015), "Muscle Groups for Handstand Pushups"، LIVESTRONG, Retrieved 12-11-2016. Edited.
  11. "THE ULTIMATE DIAMOND PUSH UP BENEFITS", Masters of bodyweight,3-2-2016، Retrieved 12-11-2016. Edited.

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