Скачать или смотреть 8 Tips To Increase Your Push Ups In 30 DAYS

To perform push ups correctly, one must brace their core, keep their spine neutral, and ensure their elbows are at a 45-degree angle from the body. One common mistake is positioning hands too narrowly, which overloads the triceps and reduces overall reps. Losing body fat can also increase the number of pushups that can be performed, as gymnasts and people good at calisthenics have lower body fat percentages, which makes it easier to move their bodies. The more someone weighs, the harder push ups will be as they have to overcome more resistance. Kneeling and incline pushups can also help beginners or advanced individuals who want to push themselves to failure. Kneeling push ups require lifting about 49% of body-weight, while elevated pushups can drop this number to 41% or lower. Another tip to increase the number of pushups you can do is to focus on the mind-muscle connection. This means that you should really concentrate on the muscles that are working during the exercise, which will help you to contract them more effectively. By focusing on the muscles, you'll also improve your form and reduce the risk of injury. Additionally, focusing on the mind-muscle connection helps to build neural pathways in your brain, which means that you'll be able to recruit your muscles more efficiently during the exercise. The next tip is to vary your pushup workouts. By doing different variations of pushups, you can target different muscle groups and prevent your body from adapting to the exercise, which can lead to plateaus. Some variations you can try include wide grip pushups, diamond pushups, decline pushups, and plyometric pushups. You can also try incorporating other exercises such as dips and pullups to target different muscle groups and improve overall upper body strength. Another way to improve your pushups is to train your core muscles. A strong core will help you maintain proper form during the exercise, which will reduce the risk of injury and allow you to perform more reps. Exercises such as planks, Russian twists, and bicycle crunches can help to strengthen your core muscles. The next tip is to improve your breathing technique. Breathing properly during pushups can help you to maintain proper form and perform more reps. You should inhale as you lower your body towards the ground and exhale as you push yourself back up. It's important to breathe deeply and rhythmically, and to avoid holding your breath.
Another tip is to use tempo training. Tempo training involves performing the exercise at a slower tempo than usual, which can help to build strength and improve muscular endurance. To do this, you can try lowering yourself to the ground for a count of three, holding the bottom position for a count of one, and then pushing yourself back up for a count of two. The next tip is to focus on your triceps. Your triceps are heavily involved in the pushup exercise, so strengthening them can help you to perform more reps. Tricep exercises such as tricep dips, skull crushers, and tricep pushdowns can help to improve tricep strength. The last tip is to be consistent and persistent in your training. Improving your pushups takes time and effort, so it's important to be patient and stay motivated. Set realistic goals for yourself and track your progress. Remember to challenge yourself but also listen to your body and avoid overtraining. By following these tips and staying consistent, you'll be able to increase the number of pushups you can do and improve your overall upper body strength. #workout #pushups #muscle #muscles #exercise