Recently, there has been something bothering me. I am 25 years old and have always been said to be thin since I was young. I didn't have much thought about this before, so let's just be thin.

But recently, I met someone I have a crush on and kept saying that I am thin, which made me have some thoughts. I wanted to exercise, increase my muscles, and look stronger.

So I chose the exercise method that I felt I could stick to - push ups, which had no space limitations and was easy to operate. But after persisting for over a month, how come I feel like there hasn't been any change? What went wrong?

Regarding push ups, it is a method that many friends who want to exercise will choose. Although it may seem simple, there are still many details to achieve muscle building and other goals through it. Today, we will give you a detailed introduction.

Persist in doing push ups, 4 benefits come uninvited

Let's first understand what benefits can sticking to doing push ups bring us? as follows:

Reduce the risk of cardiovascular disease

A 10-year study in the United States analyzed and investigated the health data of 1104 male firefighters, mainly testing their push up ability and exercise tolerance, and ultimately found that:

In the past 10 years, there have been a total of 37 cases of cardiovascular disease, of which 36 cases did less than 40 push ups during testing; And people who completed less than 10 push ups in the benchmark test had the highest proportion of cardiovascular disease.

It can be seen that sticking to push ups can help reduce the risk of cardiovascular disease to a certain extent.

delay aging

Engaging in appropriate strength exercises, such as dumbbells, push ups, etc., can help alleviate functional decline caused by aging. However, due to the lower physical fitness of elderly people compared to young people, standard push ups may be a bit difficult, so you can also try high position push ups, which are done facing the wall.

Exercise physical fitness and improve lung capacity

After completing a set of push up exercises, the exerciser's heart rate will increase, breathing will be relatively rapid, and blood circulation throughout the body will accelerate, resulting in a lot of sweating.

After persisting for a period of time, these situations will improve because the body's oxygen supply increases, lung capacity is strengthened, and physical fitness is stronger, allowing for greater intensity of exercise.

Improve hunchback

When doing push up training, it is necessary to exercise to keep the body in a straight line, and long-term persistence can help improve the image of a hunched back with a chest, allowing you to have a straight posture and a better image.

It can be seen that doing push ups appropriately can exercise various parts of the body, including the arms, chest, shoulder muscles, etc. It has multiple benefits for the human body, so everyone can give it a try. Of course, there are still many ways to achieve the desired fitness effect.

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Do push ups to 'increase muscle', but have no effect? 4 key points you may have forgotten

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2022-09-14 18:02:2139 Health Network

Column Focus: Popular Health, Women's Health, Traditional Chinese Medicine, Spot Removal, Eczema, Common Knowledge, Disease Collection, New Health Knowledge

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Key tip: Is it good to do push ups every day? Congratulations, often doing push ups, 4 good things will automatically come knocking on your door

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Recently, there has been something bothering me. I am 25 years old and have always been said to be thin since I was young. I didn't have much thought about this before, so let's just be thin.

But recently, I met someone I have a crush on and kept saying that I am thin, which made me have some thoughts. I wanted to exercise, increase my muscles, and look stronger.

So I chose the exercise method that I felt I could stick to - push ups, which had no space limitations and was easy to operate. But after persisting for over a month, how come I feel like there hasn't been any change? What went wrong?

Regarding push ups, it is a method that many friends who want to exercise will choose. Although it may seem simple, there are still many details to achieve muscle building and other goals through it. Today, we will give you a detailed introduction.

Persist in doing push ups, 4 benefits come uninvited

Let's first understand what benefits can sticking to doing push ups bring us? as follows:

Reduce the risk of cardiovascular disease

A 10-year study in the United States analyzed and investigated the health data of 1104 male firefighters, mainly testing their push up ability and exercise tolerance, and ultimately found that:

In the past 10 years, there have been a total of 37 cases of cardiovascular disease, of which 36 cases did less than 40 push ups during testing; And people who completed less than 10 push ups in the benchmark test had the highest proportion of cardiovascular disease.

It can be seen that sticking to push ups can help reduce the risk of cardiovascular disease to a certain extent.

delay aging

Engaging in appropriate strength exercises, such as dumbbells, push ups, etc., can help alleviate functional decline caused by aging. However, due to the lower physical fitness of elderly people compared to young people, standard push ups may be a bit difficult, so you can also try high position push ups, which are done facing the wall.

Exercise physical fitness and improve lung capacity

After completing a set of push up exercises, the exerciser's heart rate will increase, breathing will be relatively rapid, and blood circulation throughout the body will accelerate, resulting in a lot of sweating.

After persisting for a period of time, these situations will improve because the body's oxygen supply increases, lung capacity is strengthened, and physical fitness is stronger, allowing for greater intensity of exercise.

Improve hunchback

When doing push up training, it is necessary to exercise to keep the body in a straight line, and long-term persistence can help improve the image of a hunched back with a chest, allowing you to have a straight posture and a better image.

It can be seen that doing push ups appropriately can exercise various parts of the body, including the arms, chest, shoulder muscles, etc. It has multiple benefits for the human body, so everyone can give it a try. Of course, there are still many ways to achieve the desired fitness effect.

To gain muscle through push ups, these 4 points are essential

Like the reader at the beginning of the article, the reason why doing push ups did not achieve the desired increase may be due to errors in certain aspects of the exercise process, such as quantity, posture, and method, which could potentially affect the effectiveness of the exercise.

Frequent aerobic exercise during push ups can also consume too much fat, leading to muscle breakdown and making it difficult to achieve muscle building effects. Generally speaking, for people who are just starting to exercise, they can achieve the goal of exercise by doing 2-4 sets per day, 10 sets per day, and taking 1-2 minutes of rest between each set.

Afterwards, gradually increase the amount of exercise according to your specific situation. However, in order to achieve better exercise results, there are some things to pay attention to when doing push ups.

1. Learn to breathe: The correct method is to inhale when the body is falling down and exhale when it is leaning up.

2. Fixed scapular position: Many people overlook this point and like to pinch their shoulders, causing their arms to stretch out too much, which can easily lead to the scapula moving away from the neutral position and causing shoulder injuries! The correct method is to maintain a 20-40 degree angle between the elbow and torso, while keeping the shoulder straps stable, and then lift them up.

3. Don't bow your head: Many people hope to look down and "appreciate" their successful exercise when doing push ups, but this can cause excessive tension in the neck, increase the difficulty of the exercise, and thus affect the effectiveness of the exercise. The correct method is to slightly retract the chin and maintain the normal curvature of the human spine.

4. Do not collapse your waist during the movement: otherwise, due to uneven stress between the lumbar vertebrae, it is easy to cause injuries to the waist.

It can be seen that there are also many requirements for doing push ups. So, what is the correct push up posture? Wang Changjiang, Deputy Chief Physician of Orthopedics at the Chinese People's Liberation Army Rocket Force Characteristic Medical Center, made an introduction:

Firstly, determine the most suitable distance between your palms. Generally, keep your hands naturally shoulder width apart (no more than 35 centimeters).

Recommended tip: First, keep both arms level and straight to both sides, then place your palms naturally on either side of your head. At this point, keep your upper arms parallel to the ground and make a backward movement to retract your shoulder blades. Pinch your elbows towards your body and feel that it's almost done.

Secondly, during the exercise, it is important to constantly tighten the abdomen and tighten the buttocks, otherwise it is easy to cause a collapse of the waist. This will result in the hip bones and lower limbs landing first, which not only has a good exercise effect but also can easily lead to lower back injuries.

In addition, before starting push ups, it is important to pay attention to one detail, which is to retract the elbow to avoid opening it too wide and exerting too much force on the shoulder during the process, which increases the difficulty of the exercise and can lead to fatigue.

Finally, when getting up, keep your shoulders back and bend your elbows appropriately at the highest point.

If you want to gain muscle through push ups, the prerequisite is that you can master the correct methods, so everyone should master the above precautions and methods!

Men who want to gain muscle, these 4 methods also work

If you want to gain muscle, don't limit yourself to doing push ups. You also need to master some techniques to achieve better results.

1. Properly supplement some protein: Because muscle growth cannot do without it, generally speaking, 1.6-2g per kilogram of body weight per day (if the body weight is 60kg, the corresponding protein intake is 96g-120g), this intake is still relatively high. In addition to a normal diet, one can also achieve the required amount by consuming whey protein.

2. Proper supplementation of carbohydrates: The process of generating muscle tissue requires a significant amount of energy, and carbohydrates provide the majority of the energy needed to build muscle in the body.

3. Maintain sufficient sleep: Nighttime is the menopausal period for hormone secretion and muscle growth in the body. If you are still staying up late and consuming your body, muscle growth will also be inhibited.

4. Control the amount of aerobic exercise: During this period, it is not absolutely impossible to engage in aerobic exercise, but rather to do it appropriately, twice a week, with each session lasting no more than 30 minutes, which is beneficial for fitness and growth.

Summary: To achieve the goal of building muscle through doing push ups, in addition to mastering the method, it is also necessary to persevere in order to have an effect. Everyone should remember.