30 Day 30 Push up Challenge at Home
Push challenge
Push-up is a small word. It’s a great exercise to include
in your daily workout routine. Push up is another body weight exercise to begin
with. Push-up is a full body exercise that is great for increasing strength
and has additional benefits of engaging the core and lower body. You can do it
anywhere. No additional equipment's needed; only your own body weight is needed
for this simple but effective exercise. Push-ups engage your chest, shoulders,
triceps and core for full body movement exercise.
Starting
position
When down on the floor on your stomach, Place your hands
on the ground with shoulder width apart, directly under your shoulders. Your
feet must be set up in a way that feels comfortable to you. It may be shoulder
width apart or it may be that the feet are touching. If you are performing this
exercise first time balance is necessary, for that your feet should be at
shoulder width apart for proper balancing. Your body should be making a
straight line, from the top of your head to down through your heel. Your butt
should not be sticking up in the air. Now tighten your abs so that your core
will engage and your body should be in a straight line by now. Your head should
be looking ahead of you. Your chin is now touching the floor, not your nose.
You can look down if it helps you concentrate more. Now stretch you arms so
that they are perpendicular to the floor. At the top of this position, your
arms should be straight and supporting your weight. This will be your starting
position.
Performing
first push-up
Now you are at starting position and eager to begin with
push-up exercise. Now slowly lower your chest until your elbows are at a 90
degree angle or until your chest hit the floor depending on your flexibility.
Once your chest touches the ground pause for a second hold this position, and
then raise your body until you are in the same position. This will be your
first repetition for push-up exercise.
Simpler
form of push-up (wall push-up)
If this looks like a difficult exercise or you are not
able to do push-up. To strengthen you up you can start with wall push-up. That
will be an easier push-up workout. And you can do it with ease. Stand in front of the wall tighten your core;
place your hands on the wall with shoulder width apart. Walk backwards until
your arms are fully stretched (perpendicular to the wall), your arms supporting
your weight. Now slowly lower your chest towards the wall until your chest
almost touches the wall, keeping the rest of your body in a straight line. Hold
for a second at this position, and come back to your starting position slowly.
Main
focus while performing push-ups
1. Your
back should be in straight line with your body. Don’t arch your lower back.
Push-ups are popularly known for strengthening your abs, shoulders, chest and
triceps. Push-up is a total body weight exercise; focus on tightening your
glutes and legs. Tightening or engaging your glutes will help keep your lower
back to form an arch. Focus should be on pressing your chest to the ground not
your hips or lower body. Focus on keeping your head to toe in a straight line.
2. Focus
on your breathing. Inhale as you go down and exhale as you come up. Breathing
is very important for each of your movement. Because of your concentration on
performing push-ups right, you will forget one of the most important parts of
working out: breathing.
3. Your
arms placement. Keep your elbows close to your torso; try not to make a “T”
with your arms and body.
4. Your
neck should be in line with your body, or you can stare at few feet in front of
you. So that your chin will touch the ground not your nose. Improper form may
result in straining your neck.
5. Keep
your hips and torso in line. While trying to do more repetitions sometime
unintentionally you will push your hips upwards or downwards. Keep your torso
and hips in line so that you are engaging all of your targeted muscles group
i.e. shoulders, chest, abs and triceps.
6. Try
to make a full range of motion as you perform this exercise as long as it
doesn’t hurt your shoulders.
7. Performing
3-5 push-ups on very first day is enough instead of cheating your way to do 10
or more. Main focus should be on performing quality workout movement instead of
quantity. Make sure each movement is a
full range of motion by lowering down your chest as close to floor as you feel
comfortable. Fully stretched your arm while coming back to starting position.
Improper for will make you do more reps but are less effective workout that
will focus fewer muscles.
8. Keep
your shoulders back and stable. At some point while performing push-up you will
ignore shoulder movement. Don’t shrug your shoulders towards your ears which
will force more on your triceps. Keep your shoulder down, back and stable will
make this movement force your chest to work much harder. And make this exercise
more effective.
30
day push-up challenge before after (30 Push-ups)
Want to see change in your life. Start with the following
workout routine to see change in yourself after 30 days. On day one perform 3 sets of workout. First set
is for 5 reps. Repeats the same 3 times.
Try to increase 1 or 2 push-ups every day. As shown in
the chart
Day 1:- 5 push-ups 3 times (5,5,5)
Day 2:- Push-ups (6,6,5)
Day 3:- Push-ups (7,6,5)
Day 4:- Push-ups (7,6,6)
Day 5:- Push-ups (8,7,6)
Day 6 :- Push-ups (8,7,7)
Day 7:- Push-ups (9,8,7)
Follow the program as shown in the following
chart for next 30 days.
Stay tuned for next post, in the next post we will perform different variations of push-up Exercise.
As with any exercise you risk injury if you don’t use the
correct techniques.
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