What will happen to your body if you do 100 push-ups every day? I tested it on myself and here is the result

Extra pounds will disappear

Do you want to get rid of excess weight and get your figure back to normal? Then daily push-ups are exactly what you need! This physical exercise helps burn a large number of calories and brings great benefits to the entire body.

If you do a hundred push-ups every day, you will soon notice that your body has become slimmer and more toned. Want to enhance your results? Give up fatty, high-calorie foods, watch your diet, get rid of bad habits, lead a healthy lifestyle!

Second week

The upper body will become stronger

Doing push-ups every day has a beneficial effect on your upper body and helps strengthen it. By doing push-ups a hundred times a day, you can forget about grueling strength exercises (for example, with a barbell).

Push-ups are great for developing:

• shoulders;
• breast;
• back.

Compared to the average person, your chest and arms will become significantly more resilient and stronger. If you do a hundred push-ups a day every day for at least a month, you will be able to push away a heavy object or an enemy that has fallen on you without much difficulty.

First week

Muscle mass will increase and become toned

Doing push-ups every day helps increase muscle mass. If you systematically perform this simple and effective exercise, you will perfectly pump up your back, abs, shoulders, and chest.

But don’t expect to see results on the second or fourth day after starting this exercise. At first, your muscles will ache and ache. Many people who do 100 push-ups a day say that they only started to notice results at the end of the 3rd or the beginning of the 4th week of active training.

To see the results with your own eyes, take full-length photographs (front, back, side views):

• on the 1st day;
• on the 15th day from the start of the exercise;
• on the 30th day.

Photos will help you see exactly how your body has changed. The results will pleasantly surprise you and motivate you to continue doing this exercise. After all, sometimes lack of motivation is the only reason for our laziness, isn’t it?

The benefits of push-ups for the body

httpv://www.youtube.com/watch?v=embed/HZ1M2f4Rnw8

Most people view exercise very narrowly. Or more precisely, from the focus of muscle hypertrophy. Simply put, increasing muscle mass and changing the appearance of the body. But we will be smarter. We'll dig deeper

The benefits of push-ups for the body, and it doesn’t matter at all whether you are a man or a woman are extremely tall

It is important to note here that push-ups work the whole body! Why is this happening? Yes, because push-ups are a plank in motion. How do you feel while doing the plank? For most people, the whole body shakes because the deep muscles of the body are involved.

Intermuscular coordination improves.

Second important point. The biomechanics of movement in push-ups is such that your shoulder blades, which are located on your back, contract when moving down and spread apart when moving up. The corresponding muscles are responsible for bringing the shoulder blades together and spreading them - rhomboids, trapezius, serratus, pectoralis minor, teres major.

Push-ups strengthen these muscles, keep them in good shape, and deliver all the beneficial substances to the muscles through the bloodstream. Those people who regularly perform push-ups do not have the problem of pain between the shoulder blades of the back. Many people have pain in their shoulder blades, under or above them, between them. Why does it hurt? Yes, because there is no movement in this area of ​​the body. There is no movement - there is stagnation and pain. So, push up ladies and gentlemen!

This in turn improves oxygen access to the brain. Better blood circulation, more oxygen, more nutrients, fewer headaches. Regular push-ups combined with other exercises are an excellent preventive measure against headaches. Less painkillers, more push-ups!

Push-ups as a prevention against osteochondrosis

If you have osteochondrosis, and most people have it after 25–30 years, push-ups are an excellent general strengthening exercise. Push-ups will contribute to the formation of the muscular corset of the body. Which, in turn, will keep the vertebrae in place, in the correct anatomical position and will not allow them to completely fall apart.

If you have osteochondrosis, you can live happily ever after with it, without feeling any discomfort at all. And you will die (forgive me for my frankness), most likely from natural causes, but not from osteochondrosis. It can cause a lot of pain and discomfort, that’s a fact. And to prevent this from happening, or if there are already noticeable problems, the most common, easily accessible, extremely effective push-ups from the floor will come to your aid as a prevention against osteochondrosis.

And remember, know, don’t forget that the benefits of push-ups will only be if you do it regularly, on an ongoing basis. It is difficult to say how long it will take to see and feel the effect. Each person is individual. Most likely, after a month or two of regular push-ups, the result will be visible, that is, visible and tangible. The main thing is regularity and consistency. Don’t give up and don’t expect a miracle after the first or second week of trying. Set yourself a goal for the year and you will be pleasantly surprised by the positive changes.

Benefits of push-ups for joints

During push-ups, work or movement occurs in two joints, the elbow and shoulder. By doing push-ups, you improve the mobility of these joints. You strengthen the ligaments and muscles that run through these joints. Also, more lubricating joint fluid is released. Another plus for regularly performing this extremely useful exercise.

The benefits of push-ups on the fists and fingers

The benefit of push-ups on your fists and fingers is that first, by leaning on your fists or fingers, you reduce the contact support area. The area of ​​support becomes smaller, and the exercise becomes more and more difficult to perform. The payload on the working muscles increases, including the forearms being more actively used.

httpv://www.youtube.com/watch?v=embed/ECb1_2f9aeQ

There is a very wide variety of push-ups. This exercise is universal; children, men, women, elderly people, everyone can choose the option and difficulty of performing push-ups that suits them.

In addition to benefits for the whole body, push-ups can be structured in such a way that they help develop different qualities. Push-ups for strength, speed, endurance. By changing the angle of the body and the width of the arms, the speed of the exercise, you can greatly diversify your push-ups from the floor. You definitely won't be bored.

httpv://www.youtube.com/watch?v=embed/VFCsiDLGFmo

Bone mass will increase

The older a person gets, the more his bone mass decreases. This is why older people so often suffer from fractures, and a broken bone in an elderly person heals more slowly than a bone in a young guy or girl.

By doing one hundred push-ups a day, you:

• strengthen your bones;
• increase bone mass;
• simultaneously work out different muscle groups (including the muscles of the wrists and elbows);
• reduce the risk of various injuries.

It is worth noting that push-ups help strengthen bones and increase bone mass no worse than popular exercises with free weights (barbells, dumbbells, kettlebells, etc.).

Third week

Your mood will improve

Some beginners think that push-ups are hard work that requires a lot of time and effort. What a good mood there is if now you have to fall on the floor and start actively doing push-ups.

But experienced lovers of strength training and aerobic exercise know very well that after playing sports, first you feel pleasant fatigue, and then you feel an incredible surge of strength. If you do 100 push-ups a day every day, then a powerful boost of energy that no energy drink in the world can give you is guaranteed!

During movement, blood circulation accelerates and improves, the body begins to accumulate additional heat, making the brain work more actively and efficiently.

Reverse bench press

Push-ups are an extremely simple exercise that works almost all the important muscles! This exercise is also called the reverse version of the bench press. Regular push-ups are done on the floor; they do not require any special preparation, super shape, special attributes or special clothing.

Each of you can do push-ups, there are practically no excuses for this, and there are very few contraindications.

Another important plus is that you can work the desired muscles by choosing a specific type of exercise. You can focus on the chest, different parts of the arms, abs and even hips!

Self-esteem will rise

Not every person can do 100 push-ups every day. But you did it! And you will continue to do so! Isn't this a reason to be proud? If you, despite muscle pain, lack of free time and desire, do push-ups and enjoy it, then how can you fail at everything else? By doing this exercise every day, you will soon realize that nothing is impossible for you!

Push-ups not only make us stronger and more resilient, but also help us become more disciplined people. Start doing this exercise every day and see for yourself!

Push-ups when passing the GTO standards

If you are interested in passing the GTO standards, push-ups are performed there in a certain way.

The recommendations are as follows: you need to do push-ups so that your knees and pelvis do not touch the floor, but your chest, on the contrary, touches it. In certain conditions, a so-called contact platform with a height of 5 cm is used. It is touched with the chest instead of the floor. The norm is when the angle between the elbows and the body is no more than 45 degrees. That is, you won’t be able to do push-ups primarily using your chest—you’ll have to pump up your triceps as well.

It will be interesting to know how many times you need to do push-ups according to these standards? It all depends on how old the subject is, what gender he is and what sign he is applying for. So, for example, boys aged 6-8 years old must do 17 push-ups for the gold sign, and girls - 11. For 9-10 years old this is 16 and 12 times, respectively, for 11-12 this is 20 and 14 times, and so on.

Joints and muscles will “remember” their functions

By doing push-ups every day, you will “remind” your joints and muscles that they have responsibilities and functions that they need to perform.

When a car sits in a garage for a long time without moving, experts say that this is very bad and even harmful. The human body in this regard is no different from a vehicle. The longer you lead a sedentary lifestyle, the more health problems you will experience in the near future.

Don't have the time, desire or financial ability to go to the gym? Just do 100 push-ups a day!

How long to wait for the result

Obviously, doing push-ups and pull-ups won't turn you into Schwarzenegger in the first week. You need patience, regular training, sleep, nutrition and rest, as well as a protein-rich diet. Only in this case the changes will be obvious.

But if you don’t stop and do push-ups every day, the result will be visible pretty soon: your arms and shoulders will begin to strengthen, and your pectoral muscles will gain definition. If training is carried out according to an intensive scheme, then the optimal time when the effect becomes noticeable is a month. And the expansion of the back will become noticeable after 6-10 weeks of daily pull-ups.

What to do if you want to give up everything halfway?

The modern rhythm of life dictates its own conditions: everyone wants to see quick results and instantly enjoy the benefits. But some tests require a lot of time and effort from us. It's quite normal! Remember the proverb “You can’t pull a fish out of a pond without effort”? This is exactly the case!

What to do if you feel that the desire to do push-ups every day is gradually disappearing? Drop everything and forget about it once and for all? In no case!

Sam Stryker, editor-in-chief of Buzzfeed, who did 100 push-ups every day for a month, advises:

• actively use social networks . Don’t be afraid to post photos, videos, write your thoughts on this matter and look for like-minded people. Positive comments will inspire you, and constructive criticism will help you correct mistakes and improve your technique;
• reward yourself for a job well done . Each approach should end with something pleasant for you. If, for example, you love chocolate, then after the next approach, allow yourself to eat a small piece of your favorite treat;
• use reminders on your mobile phone . Create reminders for every hour. “It’s time to burn... extra calories”, “Make ten”, “Let’s not be lazy, it’s time to fall on the floor and do push-ups” and in the same spirit! If you don’t motivate yourself, then who will take on this important mission?
• do push-ups anywhere . You can do push-ups not only at home, but also in the gym, at work, at a party, etc. At first, it will seem to you that they are looking at you askance, and your colleagues will whisper behind your back, tease you and giggle. But once you show them that you are a confident person who is doing something healthy, they will not only respect your idea, but they will also follow your example.

Never stop halfway until you successfully complete what you started! As soon as this statement becomes your credo, you will be convinced that nothing is impossible for a purposeful person who believes in himself and his strengths!

12 minutes of powerful motivation

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Advanced push-up variations

If it is difficult for beginners to do push-ups, experienced athletes face the opposite problem. Classic push-ups no longer provide sufficient load, and a significant increase in the number of repetitions stretches the workout over time. For such situations, there are complicated push-ups.

On fists

Typically, push-ups are performed by resting your palms on the floor. The difficulty can be increased slightly if you move on to push-ups using clenched fists. The benefit of push-ups on fists is that the muscles of the hands and forearms are worked out more. The properties of the exercise are especially useful when doing boxing - the hands experience shock loads, so additional development of endurance and strength will definitely not cause harm.

At the same time, you need to understand that the benefits and harms of push-ups on your fists are closely related to each other. If the muscles are weak, there is a risk of damaging the joints or ligaments of the hands; the exercise should not be performed without a thorough warm-up.

At your fingertips

Push-ups on your fingers are beneficial, although they are even more difficult to perform. Push-ups look exactly the same as classic push-ups, but the body weight is supported not by open palms or fists, but only by fingers. Before the lesson, you also need to warm up properly so as not to get harmed. The properties of careless push-ups can lead to joint dislocations and even fractures.

The beneficial properties of finger push-ups will be useful to those who are interested in any kind of martial arts. The blow in such sports is often delivered with the edge of the palm or the fingers.

On one hand

The benefits of one-arm push-ups are undeniable, but doing them is very difficult. They require the athlete to have physical strength, endurance and perfect coordination of movements. To perform the exercise you need:

• take a normal position while lying down, with your feet shoulder-width apart;
• straighten your body into a straight, even line;
• transfer your weight to one hand and place the other behind your back, without bending your lower back or knees;
• start push-ups.

This version of the exercise can only be performed with good physical development; it is simply inaccessible to beginners and can lead to harm and injury.

With clap

The benefits of clapping push-ups are that they develop explosive strength and train reaction and speed. When using this version of the exercises, you need to do push-ups very quickly and after each lifting of the torso, literally push yourself up with both hands. At the moment of the push, you need to have time to clap your hands in front of your chest, and then straighten them and land again in a lying position in the starting position.

The most difficult version of the exercise involves clapping not in front of the chest, but behind the back. You should not attempt such push-ups if you are poorly prepared; they will cause harm.

With weights

The beneficial properties of push-ups quickly increase endurance and strength, but it is quite difficult to build muscle volume with their help. Your own body weight is not enough to provide the excess load necessary for muscle growth.

In this case, weighted push-ups will be beneficial. They are performed in exactly the same way as usual, but before performing the exercise you need to put weight plates or any other heavy objects on your back, put on a loaded backpack or special sports weights. An additional weight will be considered sufficient at which, after 10-12 repetitions, muscle “failure” occurs - with regular exercise, the muscles will begin to grow.

With chairs

For the development of the pectoral muscles and triceps, push-ups on supports - in particular, on chairs - are beneficial. The exercise is performed like this: you need to lean your hands on 2 chairs, and put your feet on some other elevated surface, for example, on a sofa. After this, you need to start push-ups, lowering your chest as low as possible between the chairs over a wide amplitude.

Instead of chairs, you can use parallel bars if the exercise is performed in a gym or on a sports ground. The main thing is to maintain balance so as not to fall and harm yourself.

The benefit of push-ups on parallel bars or on chairs is that the exercise perfectly stretches the chest muscles, increases strength and over time gives additional volume to the shoulders and chest.