On one occasion, two foreign guys did 100 push-ups every day for 30 consecutive days, and the result was:
The picture above shows an Indian boy, whose body shape has not changed much, but he has lost 10 kg.
The American boy's figure has changed obviously, his muscle lines are more obvious and his body is stronger.
The above is the change result of 100 push-ups. If you do 20 push-ups every day, your body function will definitely increase gradually when every movement is in place. Fitness is a long process. If you persist for half a year, the body shape change of 1 year will be more obvious.
If you choose fitness exercise, why not do more training exercises? Make the body shape change more?
Suggestions on action plan of fat-reducing unarmed training
1 20 wide push-ups.
2.50 opening and closing jumps
3.50 squats
450 leg lifts
The above four movements are 1 group, 3-5 groups each time, and each group has a rest of 60 seconds.
Suggestions on action plan of unarmed muscle building training
1 20 wide push-ups.
2. 15 narrow push-ups.
350 weight-bearing squats
5. Bobby jumped 50 times.
The above four movements are 1 group, 3-5 groups each time, and each group has a rest of 60 seconds.
If you can't keep up with your physical strength in the early stage, you can reduce your weight according to your own situation, preferring to do an effective action instead of perfunctory 10 action.
Thanks to Wukong who watched Li Ziguang's fitness for his answer. If you have any fitness-related questions, you can follow us, write privately or leave a comment at the bottom of the article. I will reply in time when I see it, hoping to help you improve your fitness effect quickly!
One hour a day, self-discipline, more freedom!
20 push-ups a day, what will happen to your body for a month? I think it varies from person to person. Just like some people run five kilometers every day, it's easy, some people are panting, and some people can't even hold on. For different people's physique, 20 push-ups have different effects.
If you are a weak person and have never experienced fitness, it may be a bit difficult to do 20 push-ups a day. After all, push-ups require high arm strength and may be difficult to do at first.
If you insist on doing 20 exercises every day for a month, your arm strength will be enhanced and your muscles will get some exercise. And after a month's practice, the endurance is enhanced, and these 20 push-ups may not be able to be done until they can persist.
If you are in good health, have been doing fitness exercises, or even a senior fitness expert, then 20 push-ups a day is a piece of cake! Sit down in one breath, effortless! For this talent, 20 push-ups may be nothing at all, and there won't be much change after one month!
The answer is yes. As we all know, push-ups are a good comprehensive action to exercise chest muscles and abdomen. The benefits of twenty push-ups every day are self-evident, which will bring us the following changes:
1, prevent aging With the growth of age, all the functions of our bodies are on a downward trend. Doing some exercise at ordinary times can improve our physical fitness. Twenty push-ups a day can improve our immunity, reduce the possibility of getting sick, make our skin look more moist and elastic, and also slow down the aging speed of our body.
2, the chest muscles become stronger, it has been said above that push-ups are exercises for the chest muscles. After a long period of exercise, our chest muscles can look thicker, our arms will become thicker and stronger, and our muscle endurance will be improved in the later stage.
With the growth of strength, you can gradually increase the number of completed projects to make yourself.
The above is my personal opinion. Please express your different opinions in the comments.
Keeping healthy has a long way to go. Don't forget your innovative spirit. You can pay attention to what you like.
For most people, 20 push-ups a day (or even hundreds) for a month is not a problem. But is this training really effective?
The biggest advantage of push-ups is that they can be trained at home without being affected by time and place. Thrust muscles, mainly the pectoral muscles, triceps brachii and deltoid toes, are stimulated to improve them. In other words, if you train push-ups properly, you will get big pectoral muscles, wide shoulders and thick arms.
This is the problem. Is it effective to insist on 20 tablets a day for a month?
The effect is definitely there. As long as you train, it will be effective, just a matter of how much. The upper limb thrust will increase and the muscle group will be tighter, but it may not change much.
Because the training effect is stimulated by the training intensity, the higher the training intensity of 20 push-ups, the higher the effect, and it may not be effective if it is easy.
Therefore, reasonable arrangement of training plan is the key. For muscle strengthening, it is suggested that the intensity of each group should be controlled at 8- 15 times, and higher-intensity push-ups (such as diamond push-ups) can be selected. Training 3-5 groups will be more helpful to improve muscle stimulation.
Finally, diet and sleep outside of training must keep up. A high-protein diet is more conducive to muscle growth, and sleep, rest and rest should be combined step by step.
Stick to 20 push-ups every day for a month. What will happen to your body? 20 push-ups a day for a month, the physical changes are very limited, but one thing, as long as you persist in training, it will bring people physical and mental improvement.
Why do you say that 20 push-ups a day for a month will have limited physical changes? Because no matter from the intensity and frequency of training, or the length of training, the training amount of 20 push-ups is too little; If you insist on push-up training all the year round, a group can do one or two hundred.
Push-ups are training methods for pectoral muscles, triceps brachii, deltoid toes and core areas. To achieve the corresponding training effect, we should adhere to the conventional push-up training and different forms of push-up training. As far as routine push-up training is concerned, more than four groups are trained at a time, and each group is exhausted or close to exhaustion. With the improvement of training ability, the training difficulty should be appropriately increased.
The effect of local training lies in persistence, and the effect of overall training lies in comprehensive training; In addition to push-ups training, you can also do pull-ups to train your back and biceps brachii, roll your abdomen and support your abdominal muscles with a flat plate, and squat, squat and push your hips to train your hips and legs.
If you insist on doing push-ups every day. Stick to it for a month, there should be some muscles on your stomach, and the fat may disappear. However, in this process, it is actually very hard. Only by persistence can we achieve the effect of fitness. Some people insist on doing push-ups in order to increase their abdominal muscles.
In fact, if you only persist for one month, the effect may not be obvious, and after you stop doing push-ups. The fat on your stomach may come back, so if you want to achieve the effect of long-term fitness and have a perfect figure, you must always stick to it, even if you do less push-ups in the future, it's nothing, but don't stop.
Any sport is the same. After running for a while, the fat on your legs will come down and your health will get better, but when you stop, all the problems will come.
So if you want to achieve real fitness or shaping effect, you must stick to it and don't just do it for a month.
This Xiaoyu thinks that according to personal situation, everyone's physical condition is different, and the effect of doing 20 push-ups is different, just like some people are full after eating a bowl of rice, and some people may not be full after eating two bowls.
If you don't have any exercise foundation before, it's really difficult to do 20 push-ups every day at first. You may have to do 20 push-ups several times, but you have to be exhausted every time to get the maximum effect of exercise. But Xiaoyu suggests that you should increase the number of times every day, such as doing 20 on the first day and adding 2 to 22 the next day, so that you are constantly challenging your limits and waiting for your physical condition to gradually improve. Stick to it for a month, and you should be able to do 100 push-ups every day, so that your body's muscle content will definitely increase, and you will show a little sense of line. But if you don't increase the number of times and only do 20 push-ups every day, after one month, your physical strength will be better and your body shape will remain basically the same.
If you have a certain exercise foundation and 20 push-ups don't reach your limit at all, then only do 20 push-ups every day, and there will be no obvious change after one month.
Generally speaking, you must constantly challenge your limits according to your physical condition, and fully stimulate your muscles every time you reach exhaustion. In that case, after one month, your mental state will be much better, your body shape will change obviously, and you will show certain lines. You must stick to it in the future. After three months, your sense of body lines will be more obvious, so with the accumulation of time and the formation of habits, your number will increase every day.
I hope it helps you. If you have any questions or suggestions, please leave a message for discussion.
Stick to 20 push-ups every day for a month. What will happen to your body?
To tell the truth, for people who have some exercise experience, doing 20 push-ups a day has basically no change to their health. If you have never exercised before, it will be helpful to do some push-ups and squats indoors.
Exercise some push-ups every day, what help will it have to the body?
1: exercise muscles
Push-ups are very classic self-weight exercises, which can stimulate your chest muscles, triceps brachii, deltoid toes and other muscle groups. Not only that, if you reduce the distance between your arms, you can also exercise your chest muscles, do some simple variant push-ups and exercise your core strength, so push-ups are the golden action of self-weight training.
2. Slow down human aging
Push-ups can exercise many muscle groups. Usually after long-term exercise, muscles increase and metabolism naturally increases, which can well reduce the aging of the body and help delay its own aging.
3. Improve sports ability
Push-ups help to improve the coordination ability of their own muscle groups, improve the nervous system, make people energetic and improve their sports ability.
What should I pay attention to when doing push-ups?
1: avoid pressing your hips when doing push-ups, which is unsightly and will also reduce the effect of exercise.
2. When doing push-ups, when the body is pressed down, the elbow joint should not be excessively abduction, which will cause excessive pressure on the deltoid muscle and be easy to fatigue.
Be sure to keep your back straight when doing push-ups, or you will soon have backache.
Continuous fitness knowledge sharing, welcome to pay attention
Tell you with my real experience that the biggest change is the improvement of physical fitness and the increase of arm strength! Only 20! And I don't even discuss whether you are a novice or have a foundation! If there is a foundation, a hundred will do the same! If you want to make progress, you must always adjust your plan step by step according to your own changes! Even if you add one every day, you can't insist on making one more. Just keep this number and keep doing it, so you can add more and more. This is progress! Of course it depends on what your training purpose is! There are different methods for different purposes! Just to answer your question.
20 touch less, at least 50, I have been doing 50 push-ups every day for a year, and the holidays and weekends are uninterrupted. Although the effect is not great, it can at least keep me in shape and keep my muscles awake. Once I start, don't stop. If you stop for a long time, your muscles will fall asleep and you will be very tired when you practice again.