Push-ups are one of the most basic strength exercises. As it is not limited by time and space, and it is not affected by economic aspects, it can be said to be the easiest exercise with bare hands. In addition, it has the characteristic of a full-body exercise that strengthens the muscles of the entire body through various movement modifications as well as the upper body muscles such as the chest and shoulders. Now, let’s take a look at the various effects that can be obtained from push-up exercises.
Push-up exercise benefits
1. Muscle strengthening
If you can say that the typical effect you get from regular push-ups is the muscle strengthening effect. During the process of increasing body weight through push-ups, various muscles such as the abs, anterior deltoid, pectoralis major, and triceps brachii are developed and strengthened. In particular, it is said that it can help prevent the onset of various diseases such as frozen shoulder and rotator cuff injuries by reinforcing vulnerable parts of the body with these strengthened muscles.
2. Posture correction
The habit of maintaining a bent posture for a long time is the cause of the development of turtle neck syndrome and diseases related to the spine and back. Continuing push-ups is beneficial for correcting incorrect posture and maintaining correct posture as it strengthens the muscles of the entire body and at the same time strengthens the core muscles that support the center of the body such as the abdomen, back, pelvis, and buttocks. it will work.
3. Prevent injuries
If you start exercising suddenly without warming up your body, it can put strain on your muscles and ligaments, increasing the risk of unexpected injuries. If you do push-ups before you start exercising, it is also effective in relaxing the stiff muscles and ligaments. It is known to help prevent injuries in advance by improving flexibility with the whole-body stretching effect that releases these stiff muscles.
The advantage of push-ups as a whole-body exercise using the muscles of the whole body is that it is said to be effective in improving the blood flow circulating throughout the body. In particular, this blood circulation promoting action is said to help the heart, the central muscle organ that circulates blood, to function normally. Because push-ups are an exercise that uses many muscles, it is said that weight management effects can be obtained through reduction of body fat by consuming a large amount of calories.
The correct way to do push-ups
It is said that push-ups, which have various health benefits, do not have much exercise effect if done in the wrong way and with the wrong movement. In addition, if the necessary muscles are not used and the load is applied excessively, the risk of injury increases as it puts a strain on the joints and ligaments. And when you try to do too many reps at once, you need to be careful because it puts more strain on your muscles.
When doing push-ups, first bend your elbows and lower your chest toward the floor, keeping your elbows and shoulders in a straight line. It is recommended to go down slowly when going down, and to go up quickly when going up. When you first start, about 5 to 10 reps per set is appropriate, and it is a good way to gradually increase the reps in a gradual fashion. When doing push-ups, you need to be careful as it can cause pain in the shoulders, elbows, and wrists if only the upper body goes down in the process of bending the arms too much or if the elbows are too wide apart from the torso.