Do you want to know what will happen if you do push-ups every day, without pauses and breaks? Thinking to build muscle like Schwarzneiger in his best years, or learn agility like Jackie Chan? Will you lose weight or, conversely, gain a beautiful muscle relief without weight gain? Is it worth doing push-ups regularly and isn't it harmful?
Let's find out what happens if you make daily push-ups a habit!
Benefit and harm. Truth and fiction
Push-ups are a cool and incredibly effective exercise for strengthening your arms, chest and stabilizer muscles. It can be done at home, at work, and in the gym - you do not need a simulator, a trainer, or lengthy training in technique.
To understand what will happen if you do push-ups from the floor every day, let's find out which type of load the exercise belongs to - cardio or strength.
The latter involves work with additional weights, such a complex is designed to stimulate muscle growth. It requires a lot of energy and, accordingly, a long recovery period. After training in a gym with a barbell and dumbbells, the athlete will need to take a break for at least 2 days, otherwise his muscle fibers will not be ready for new classes.
Push-ups can rather be attributed to cardio exercise, which is performed with your own weight, and involves multiple repetitions at a fast pace. If you work not for wear and tear, but in order to warm up your muscles and invigorate, you can do push-ups at least daily, as a morning exercise.
There will be nothing bad for the body because of such a warm-up, on the contrary, the muscles will constantly be in good shape, immunity will increase, the person will be better prepared and developed physically.
So, push-ups every day is not only possible, but also necessary! The most important thing is not to be zealous, to exercise for your pleasure, without overworking.
How many push-ups?
Well, we found out if it is possible to do push-ups every day and what will happen if this activity becomes your good habit. Now let's talk about the norms. By the way, the TRP standards for push-ups are very solid, so if you are preparing to take part in the tests, work at full strength!
So, what is the norm for every day and how many times a day should an athlete take a lying position?
- If you decide to do push-ups as a morning exercise, set yourself a goal to do the average number of repetitions possible. Let's say your maximum is 50 times, then the average will be 30-40 times. In this case, you will not overload the muscles, which means you will not feel tired throughout the day. And also, the muscles will be restored by the next morning.
- Daily push-ups for passing the TRP standards should be done regularly, responsibly and according to the program. It is important to gradually increase the load so that the established norms are easy for you. First, look in the tables how many times you need to do push-ups to get the coveted badge. This will be your goal. If it is no longer a problem, just reinforce the result regularly. If your level is still much lower, you will need to do push-ups every morning, gradually increasing the number of repetitions.
- Do push-ups every day, record the results, follow the technique. In TRP tests, the athlete must push deeply and not too far apart. The maximum angle between the body and the elbows is 45 degrees, while at the bottom point the knees and hips should not touch the floor, unlike the chest (you need to make a touch at the bottom point).
- Whether it is worth doing push-ups every day or every other day is up to you, or rather, your body. If you feel that your muscles are unable to recover, you will need to take breaks.
- We also cannot tell you how many times a day we can do it - the most important thing is not to work for wear and tear, because the result in this case can be disastrous.
What happens if you do push-ups every day
So, if you do push-ups every day, what will such an activity lead to?
- At the very least, you will become stronger and stronger;
- Daily exercise will significantly strengthen the immune system;
- The respiratory and cardiovascular systems will work "more fun" and more active;
- You will come closer to the dream of hanging a gold TRP Complex test badge on your chest;
- Muscles will be constantly in good shape;
- You will forget about loose skin, excess weight in the shoulder girdle area;
- The muscles will acquire a beautiful relief.
Push-up programs for every day
You now know whether it is useful to do push-ups every day, but, in addition, you need to do it competently. A thoughtless approach will lead to wear or injury to joints, constant feeling of fatigue, muscle aches.
We will definitely answer yes to the question of whether to do push-ups every day, but we will make a reservation - you must have a scheme. If you follow the program, there will be no harm to the body.
Here is an approximate scheme that is suitable for beginners in this type of physical activity:
- Start with 10-15 push-ups each morning, aiming for perfect technique;
- Increase the number of repetitions by 10-15 every two weeks;
- In a month, it will be time to do two or three approaches;
- In addition to push-ups, squats can be performed for general tone - 35-50 times.
- Every evening, do exercises for the muscles of the core - stand in the plank with outstretched arms for 60-180 seconds (depending on the level of physical fitness).
Time will clearly show you whether you need to do push-ups every day according to this scheme - in a month you will find that your muscles have become stronger, acquired a beautiful relief and tightened. Continue in the same spirit!
Program for experienced athletes, as well as athletes preparing for the delivery of TRP standards:
- Every day, start with 10 repetitions with a narrow set of arms (the main emphasis is triceps);
- Then there will be 10 repetitions with a wide setting of the arms (emphasis on the pectoral muscles);
- Continue the complex by performing 20 push-ups with the classic setting of the hands (uniform load);
- The last 10-15 push-ups are performed in a complicated variation: on fists, explosive, with raising the legs on the bench.
Is it possible to do push-ups from the floor every day in this rhythm just to maintain health? If you are not preparing for serious competition and sport is not your professional activity, there is no point in straining your muscles like that.
Physical education should be fun, not a feeling of chronic fatigue. Remember, athletes work for results - their ultimate goal is a medal or a cup. That is why they are ready to “die” in the hall every day. An ordinary person is unlikely to reward himself with a cup for his work, therefore, sooner or later, he will get tired of overloading his body and give up the idea.
However, if you remember what push-ups from the floor give every day, it becomes clear that this habit is very useful. Let's strive to develop it, which means exercise at a moderate pace, giving yourself a gentle but sufficient load.
