Hey there, fitness freaks! What does your exercise routine look like? For some, getting in shape means hitting the gym every day. They spend hours working wild machines and lifting free weights. What if I told you, getting in shape isn’t that hard? What if there was an easier way to work your muscles without having to spend money on a gym membership?
Let’s talk about what happens to your body when you do 30 push-ups every day. Do you gain upper-body strength? How about strengthening your core? Wait a second, can 30 push-ups actually help improve my posture? We’re talking all that AND more…
That’s right, 30 push-ups will improve your posture.
admin | By doing 30 simple push-ups every day, you’re strengthening the muscles in your clavicle. This is just a fancier way of saying collarbone. The collarbone is the part of your skeleton that connects your arms with the rest of your body. The key muscle around this area is something called the pectoralis major. This is the largest muscle around your chest wall.
When you do push-ups correctly, the pectoralis major becomes stabilized. If you do enough of them, your posture will improve over time. This means your back will look straighter as you walk. A good posture will make you more confident and much happier to be in public.
One of the things I would suggest is that you do some exercises that strengthen your upper back. These include rows and reverse flies.
There’s a difference between having poor posture and having a bad back. Push-ups can help with this also.
admin | Back pain is something that varies from person to person. For some, it’s just an uncomfortable kink. To others, it’s a constant, shooting pain that gets worse as you age. In extreme cases, back pain can stop you from doing everyday tasks. This is where push-ups can do a lot of good.
Back pain is usually caused by some type of issue with your spine. This can be brought on by things like heavy lifting, muscle strain or even sitting down awkwardly for long periods of time. Just 30 push-ups each day will be enough to strengthen the muscles in your spine. It will stabilize your shoulder blades, also known as your scapula. To be clear, the shoulder blades are the triangle shaped bones located in the corners of your upper back.
When you do 30 push-ups, you’re working the muscles in your shoulder blades along with the clavicle. There are also your erector spinae muscles. These are a group of muscles that extend from your skull to the lower region of your back. When these muscles are too weak, you’re going to experience back pain.
During push-ups, not only are you working your upper back and chest, you’re also working the glutes. Keeping the glutes active will help stabilize your lower back.
Push-ups can also protect you from falling.
admin | Now, when I say this, it doesn’t mean you’re never at risk of falling. People can wipe out in the blink of an eye. It happens so quickly, you sometimes don’t realize you fell until you’re on the ground.
What I mean by this is that doing a quick push-up drill can strengthen your reflexes, leaving you more likely to break your fall if ever it should happen.
This is especially important as you get older. Studies show that aging seniors who do push-ups are more likely to avoid injury when they fall. It’s like it almost gives you “Spidey-senses”.
By the way, if you’re wondering what kind of push-ups to do, start with the basic kind. It’s a little too early to be doing clapping push-ups, but it’s something you can work your way up to. Place your hands at shoulder-width, or slightly apart. Your feet should also be in the same position as your hands. Your body should be in a straight line. Make sure you’re bracing your glutes and core, while looking forward so you can lengthen your neck.
By doing push-ups properly, you’re increasing your chances of better results, and decreasing your chances of hurting yourself.
Speaking of better results, push-ups give you upper body strength.
admin | Whether you’re an athlete, or a person whose job requires you to be physically active, upper body strength is key. Doing the right exercises each day will increase your strength in this area and allow you to function better.
Yes, push-ups do a lot of good for your biceps and triceps. When you push yourself off the ground with your arms, it sets off a chain reaction. Push-ups activate other muscles in your upper body including your shoulders and chest. If you do 30 push-ups on the regular, you’ll start developing strength.
Along with strength, you’ll also build quite a bit of muscle. I mean, if you do them properly, push-ups can make you look pretty jacked. Thirty push-ups a day will end up building up your chest and arms, especially your tricep muscles. Along with the right diet, you’ll eventually look like a different person.
Do you feel like you’ve been underperforming at your warehouse job? With thirty good push-ups every day, you’ll be doing much better before you know it.
Not looking to build as much muscle? Well, push-ups can also assist your weight loss routine.
admin | Before I go any further, I just want to say no, you can’t lose weight just by doing push-ups. With that being said, regular push-up exercises, mixed in with other cardio, can help you burn more calories.
Doing thirty push-ups all in one set should be enough to get your heart really pumping, and prep you for the rest of your exercises. Now, the number of calories you burn depends on your height, weight, age and gender, along with the intensity of the exercise. But, in general, doing push-ups for one minute straight is enough to burn under 10 calories. Whether you want to do more than one minute is all up to you.
Even if you’re not trying to lose weight, a set of push-ups is a perfect way to kickstart your body into workout mode, regardless of what exercises you plan to do that day.
I haven’t mentioned yet how flexible push-ups can make you.
admin | Just a set of 30 push-ups can increase your flexibility. The more you do it, the more flexible you’ll become. Every time you lower your body to the ground, you’re stretching your back muscles. Not only that, when you push yourself back up, the bicep muscles will stretch also.
A flexible body will increase your physical performance. This will also help you when doing physical work.
Physical work also requires your heart to be working overtime. Thirty push-ups can help with this also.
admin | Did you know that cardiovascular disease is the leading cause of death worldwide? Someone dies from it every 36 seconds from the United States alone. Many of us in our lifetime will be told by our doctor to treat our hearts better.
Just think about all the muscles you’re working when doing push-ups. A set of 30 in a row will really get your heart rate up. When you work your muscles in any way, your blood will start pumping through your muscle tissues. This increases the health of your cardiovascular system.
Just so you know, the healthier your heart is, the less risk you’re at of developing things like heart disease and diabetes. Smarter food choices are also necessary if you’re actively trying to improve your heart.
Push-ups can also increase your testosterone levels.
admin | Listen up fellas, as you get older, you lose more and more testosterone. It’s just a reality of life. As men and women age, their hormone levels will begin to change in general. Just so you know, testosterone is a male sex hormone located in the testes. It plays a crucial role in their development.
If you’re looking to build muscle, you’re going to need your testosterone to be at a steady level. By doing push-ups, you’ll naturally increase your levels of this hormone, allowing you to get in shape.
Any type of resistance exercise will increase your testosterone. The heavier the weight, and the more intense your movement, the better chances you have at boosting the hormone.
Keep in mind that the underdevelopment of muscle is not the only thing affected by low testosterone. It can also impact your sex drive, boost your chances of diabetes and obesity and even increase your risk of osteoperosis.
Speaking of osteoporosis, let’s talk about that for a minute.
admin | Osteoporosis is a bone disease. When you get osteoporosis, your bones become so weak that they break easily. The most sensitive bones to osteoporosis are the hip, spine and wrist. Osteoporosis is caused by the decline in bone density. It unfortunately happens as you grow older.
Resistance exercises, especially push-ups will lessen your risk of osteoporosis, as it increases your bone density.
Thirty push-ups a day will eventually show fewer results.
admin | I know, I’ve thrown a bit of a curveball at you. Yes, 30 push-ups can do a lot of good for your health, but over time, if you’re not increasing your amount of reps, your body will hit a plateau.
If you want to put on more muscle, you have to increase the amount of stress your muscles are going through during exercise. If you’re only doing the same amount over and over again, your muscles will begin to get bored.
Outside of increasing the amount of push-ups you do, you can also switch up your form to increase the difficulty. This is where clapping push-ups come in.
Fitness is so important to your wellbeing. The better shape you’re in, the more likely you are to live a longer, happier life.
