Ah, push-ups or pushups (or, more correctly, pushups), cross and delight of anyone (I said: anyone) who does fitness - whatever that term means.
One of the main worries, with push ups, is that of increase the number of reps. The reasons for trying this mission is that we are bombarded with youtuber-like statements "I did 1000 push ups a day for 30 days see the transformation buy my method".
Well alright.
Index
Why do so many push ups
The reason for grind push ups on push ups it is actually only one: they do well. Push ups are an unbeatable bodyweight training exercise for chest and triceps.
They're free, because you don't really need anything to make them (I assume that you have a floor, net that you don't live in a particularly difficult level of Minecraft).
I am an evergreen - you can do them for training, for conditioning, for boredom, for punishment, for challenge ... - e if done well, they have no contraindications.
How to do more push ups
At this point, we understand that push ups are good and good to do. The problem comes when "There aren't enough".
I know the feeling: the triceps burn, the abdomen trembles and loses position, you get tired, you bang your nose on the ground.
At this point, you have it available three strategies to increase the number of push ups what can you do.
First strategy: "every moment is good"
It is a playful strategy, which is typically prescribed for grind pull ups.
Simply, do a handful of push ups whenever you can. Coffee break? Do push ups. Did you just put down a phone call? Do push ups. Advertising on television? Push ups. Bathroom occupied by your partner?
You understood.
Second strategy: the technical one
Use time protocols - Tabata o EMOM - to fan throttle push-ups, adding them as you go.
For example, if your good streak is 10 push ups with good execution, set up a timer per minute (EMOM), and do half of those push ups on each alarm. The remaining time will be rest, and will allow you to breathe and recharge your muscles.
Third strategy: use variations
Sometimes, the push-up number problem can be worked around working with variants, which attack the muscle from different angles and with different stimuli and ROMs.
So, if your workout has 10 sets of 10 push ups, try doing it
- 4 sets of regular
- 4 sets of decline push ups
- 2 sets of diamond push ups (hands tight)
There are many variants (I linked you to the right article above), you just have to interchange them.
Bonus trick: The three strategies work best in parallel.
Have you finished reading this article? Do push ups!
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