There are many benefits of push-ups for health and fitness. If done regularly, this physical exercise can increase muscle and joint strength, lose weight, train body balance, and make the heart healthier.
Push-ups are simple exercises that can be done at home without the need for expensive fitness equipment. Push-ups are isometric endurance sports, which are movements performed using an immovable object to trigger body muscle contractions.
A series of benefits of pushups
Here are the various benefits of push-ups that you can get if this exercise is done regularly:
1. Maintain healthy muscles and bones
After reaching the age of 30, the body’s muscle tissue will continue to decrease due to the aging process. This can reduce muscle and bone strength by up to 5% each year.
Therefore, you need to do regular exercise to maintain healthy muscles and bones. One of them is an exercise that focuses on muscle and bone strength in the chest and arms, such as push-ups. This exercise is even recommended to be done from puberty onward.
2. Prevent and treat sarcopenia
Sarcopenia is a condition in which muscle mass decreases due to the aging process. This disease, which generally occurs in the elderly, can make the body weakercess. This disease, which generally occurs in the elderly, can make the body weaker. Sarcopenia can occur more quickly in people who rarely exercise.
To prevent and slow down the process of this disease, it is important for you to regularly do strength-building exercises, such as push-uups , to stimulate the formation of muscle mass.
3. Build upper body muscles.
The push-up movement uses more of the muscles in the upper body, namely the triceps (muscles on the outside of the upper arm), chest, and shoulders. Although more focused on the upper body, push–ups can also strengthen other body parts, such as the abdominal muscles, chest, back, and legs.
4. Tighten the members of the body.
By doing push-ups 12–15 times a day, body parts such as the arms, stomach, buttocks, legs, and breasts will look firmer. This effect will be maximized if you also do other sports, such as aerobics, walking, jogging, or yoga.
5. Lose weight.
Not only can they improve muscle strength, but they can also help you lose weight by burning calories. The calories burned from this strength training are about 7 calories per minute.
6. Improve body balance.
As previously discussed, push-ups are useful in training the body’s muscle strength. By having good muscle strength, the balance of the body will be better. In the elderly, this effect can reduce the risk of injury due to falls.
7. Improve heart health
Doing push-ups regularly can also help improve heart health and performance so that blood flow in the body remains smooth. That way, your risk of developing the cardiovascular disease will be reduced.
How to Do a Proper Push-Up
In order to get the maximum benefits from push-ups, you need to do the right push-up movements. Here is the guide:
- Place your arms parallel to your shoulders. Leave a wide enough gap between your palms.
- Straighten your legs and keep your knees from touching the floor.
- Adjust your body so that it remains in a straight line from your head, back, buttocks, and heels.
- Lower your body by bending your elbows until your chest drops and is 5 cm from the floor.
- Hold for a few seconds, then lift your body back up with your elbows straight.
- Repeat the movement 10–15 times. Repetitions can be increased according to your body’s capabilities.
When doing push-ups, try to avoid mistakes such as lifting the upper body using the abdominal muscles, buttocks, or lower body as the main thrust.
One way to get a healthy, fit body and an ideal body weight are to do regular push-ups. So, to keep your body healthy and strong, throw away the feeling of being too lazy to do push-ups, OK?