Always is a good time to start with pushups as part of your routine, you won’t need any equipment and it is a great adaptive workout you can do. From incline pushups to standard pushups, you have the capacity to customize your routine, allowing the workout to grow with your strength levels.
Pushups are a common and effective bodyweight exercise suitable for beginners and people who are more advanced with exercise. It can help improve strength in your core and upper body. This movement works the pectoral muscles in your triceps and chest, these are the muscles in the back of your upper arms. The only location needed is a zone clear enough for you to stretch out prone on the floor.
Pushups against the wall
Practice standing pushup against the wall is an excellent place to start if you’re new to this kind of move. You’ll put less pressure on your joints by standing.
- Stand about an arm’s length away from a wall, with your feet shoulder-width apart.
- Put your palms on the wall. Your arms should be shoulder-width and apart shoulder height.
- While preserving your feet flat on the ground. Inhale as you bend your elbows and move your upper body toward the wall.
- Hold this position for around two or three seconds.
- Now, use your arms to push your body slowly back, and exhale while return to your starting position.
30 minutes to start
If you exercise at a high intensity and take short, active rest periods, 30 minutes of movements to start, can feel like hours. We recommend, for example, if you only have 30 minutes to exercise, first try to do some minutes of cardio, around 10 to 15. This can be a mix of high knees running, jumping rope, jumping jacks, and burpees. Then you could try other minutes especially on functional, strength-based movements, such as push-ups, planks, lunges, and squats.
How many per day? Pushups Benefits
If you are a newbie on your fitness journey, doing around 5 to 10 pushups with the correct posture will be the right quantity for you. If you’re on a medium level, try doing series of 10 to 15, take a rest of 5 minutes, and then start another set of 10 to 15. If you’re on an experimented stage, a good quantity for you will be around 50 to 100.
The key is learning what is the number of pushups that fit you best at any time. Everyone’s pushups level is distinct, so is the capacity to complete a specific number of series in one day. Once you will be familiar with classic pushups, there are many varieties that will help you improve the difficulty and progress.
Pushups on knees
For this variation you will need to put some of the weight on your knees, Any person will be able to try this beginner-friendly variant of push-up in an effective and safe way. If you’re hardly sweating, try other push-up variations that will challenge you better.
To start, put your knees and hands in a changed plank position with your arms in a straight way and your shoulders above your wrists. Next with your knees on the ground, beneath a mat or towel preferably, legs together, and your feet in the air, lower your chest and bend your elbows to the floor slowly. Keep a straight line from the top of your head to your knees, and finally, press upwards, engaging your core and chest.
What to eat before this workout?
A great option is to eat a snack that contains protein and carbs to give you energy before a workout, also, it will give your body what it needs to create muscle once the exercise is over, and to keep you concentrated during your routine.
Pushups are exercises that target the tummy area and it’s a position of tension for your entire body. That is why your diet is a great necessary factor in your way for weight loss and keep your body balanced. just make sure you’re in an adequate position to start any variant.
Find an elevated surface, chair, or another sturdy box, to perform this variant. The point is, that the taller it is, the easier the exercise will be.
To practice this modification, begin by placing your hands on the elevated surface. Then put your body to form a straight line from head to toe, and maintain your legs together. Your arms should be straight. Next, bend your elbows and lower your chest toward the surface, finally push upwards to back to the original position keeping your body straight.