Push-Ups For Beginners || 100 Push-Ups Challenge for beginners

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PUSH-UPs For BEGINNERS

Push-ups are a very effective form of exercise, which is very helpful in developing explosive strength. For beginners, Push-ups is an exercise which is crucial as it targets a vast range of muscles. 

PUSHups:

According to Wikipedia, pushup (or press-up) if the hands are more extensive than shoulders placing more emphasis on the pectoral muscles) is a calisthenics exercise that begins from the prone position. By repeatedly raising and lowering the body using the arms, pushups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Pushups are a necessary exercise that is widely used in civilian athletic training or physical education and commonly in military physical training. They are also quite common forms of punishment used in the military, school sport, or some martial arts disciplines.

TYPES :

Weighted Push-ups

Progressively overloading classic pushups using barbell plates, resistance bands (or any form of weight). The load is positioned in the region of the upper back. This is a very effective exercise not commonly performed because of the difficulty of loading the human body in that position.

Planche Push-ups

An extremely tough variation is to perform a pushup using only hands, without keeping your feet on the ground or floor, i.e., starting from and returning to the planche position. These are widely known as "planche Pushups." To perform this variation, the body's center of gravity should be kept over the hands while performing the pushup by leaning forward. At the same time, the legs are elevated in the air, which requires immense strength and a high level of balance. The full body weight is lifted in this posture by the practitioner.

Knuckle pushups

Another great way is to perform pushups which are done on the knuckles of the fist, rather than with the palms of the hands on the floor. This method is also commonly practiced in martial arts, such as Karate and Tae Kwon Do, and used in boxing training while wearing boxing gloves.

The motive, in addition to building strength and conditioning, is to toughen the knuckles, wrist, and forearm in the punching position. This can also reduce the amount of strain in the wrist, as compared to the typical "palms on floor" approach, and so it is sometimes used by those recovering from wrist injuries. Such individuals will usually perform their knuckle pushups on a padded floor or a rolled-up towel, unlike martial artists, who may do bare-knuckle pushups on hard floors.

Maltese pushup

The Maltese Push-up is a gymnastic version of the pushup, in which the hands are positioned towards the hips (as opposed to roughly alongside the pectorals), but with a vast distance between them.

Hindu pushup

The Hindu pushup, also known as a 'dand.' This is the most generic version, similar to that used by one of the greats, Bruce Lee, who referred to it as a cat stretch.

The most generic form of Hindu Push-up starts from the downward dog yoga position (hands and feet on the floor with the posterior raised) and transitions to a cobra pose position. It is also known as a 'dand.' It is widespread in Indian physical culture and Indian martial arts, particularly Pehlwani. Magnificent Bruce Lee also used it in his training regime and referred to it as a 'cat stretch.' It's an effective core strength exercise because it dynamically involves both the anterior and posterior chains harmoniously. There exist several variations of the Hindu pushup, although most incorporate the two postures used in the most basic version. It may also be called as a Hanuman, judo, or dive-bomber pushup. This form of pushup is elementary to perform exceptionally, for beginners

Guillotine Push-up

A guillotine pushup is a form of pushup done from an elevated position (either elevated hands-on platforms ), in which the practitioner lowers the chest, head, and neck past the plane of the hands. The real goal is to stretch the shoulders and lay extra stress on the muscles there.

Backhanded Push-up

The backhanded pushup is a type of pushups which are performed using the back of the hands, rather than the palms. Currently, the record holder of the oblique pushups is Bill Kathan, who broke the world record in 2010 by performing 2,396 on Valentine's Day.

One arm versions

Several pushup variations can be done using one arm instead of two. This can increase the resistance put upon the trainee.

Single-leg pushup

Lift one leg off the ground while resting another one and do a set. Switch legs on the next set.

Narrow - grip pushup

Do a regular pushup with your hands just a few inches apart from each other underneath the chest.

Wide-grip Push-up

Similar to a standard pushup but with wider spacing of the hands. This works the chest and shoulders more.

Clap Push-up

When at the peak of the pushup, push yourself up off the ground and clap in midair. The fast jolting force of clap pushups can surely help in developing explosive power while also bulking up the pectoral muscles for a more defined chest.

Spiderman Push-up

Perform regular Pushup but raise one knee toward the elbow of the same side as you rise. Switch knees with each rep. Also, lay more stress on your abs with a 2-second hold. This is a perfect push up workout for beginners.

BENEFITS

According to keep inspiring.

One of the most underrated benefits of doing push-ups is the stretch it provides to your biceps and back muscles. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself to the starting position, your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries but a well-stretched muscle feature a solid and attractive appearance.

As stated earlier, push-ups are classified as a compound exercise as it calls upon multiple muscle groups. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.

Reference:- Wikipedia.com

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In this article, you'll find tips for push-ups for beginners. In this, you will fund challenges and how to set a routine for push-ups.

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