Pushups are exercises that you can love and hate at the same time. Love is for their efficiency in making you slim and plus they tone your upper body. Hate stands for the difficulty of doing and the extra sweat! But at the end of the day ,the fact that they will make you slender, toned body you’ve been dreaming of is all that matters.
The push-up is an exercise that includes lots of muscles of the upper body, like chest, shoulders, back, triceps and core.
Your ability to do a lot of pushups in a row shows your level of strength and endurance. If you follow this perfect plan for the only 28-day challenge, you’ll be able to do 45 pushups in a row! All you need is a bit of motivation.
You’ll use your body weight during the exercises because the resistance from t your weight is enough to build muscle and strength.
How to do a pushup
Mayo Clinic recommends
1. Starting position:
Place your hands and feet flat on the floor .You will be looking down to the floor ,your back must be flat and your legs too. Make sure that your hands and feet are on shoulder-width apart.
2. Next, bend your elbows at 90 degrees and lower your chest closer to the floor.
3. Return to starting position.
Why do pushups?
Are you wondering why our plan has only one type of exercise? Well, most of us lack upper-body strength, and pushups are the best way to change that.
Plus there are many benefits from pushups,like:
– Increases upper body muscle and strength• Improves posture – Reduces the chance of upper-body injuries – Reduces lower back pain – Improves cardiovascular health – Increases endurance levels – Improves overall health
Are you ready to start?Ok then ,let’s go!
The 45-Pushup Challenge
1.The body must be straight and rigid. 2.Do not let your bottom drop or come up. 3.For full push up your nose must almost touch the ground . 4.Perform your pushups in the slow paste . 5.Rest as less as possible.
6.Warm up before and stretch afterward.
This is the number of pushups daily:
Day 1 – 5 pushups Day 2 – 6 pushups Day 3 – 7 pushups Day 4 – 8 pushups Day 5 – 9 pushups Day 6 – 10 pushups Day 7 – Rest Day 8 – 11 pushups Day 9 – 12 pushups Day 10 – 13 pushups Day 11 – 14 pushups Day 12 – 15 pushups Day 13 – 16 pushups Day 14 – Rest Day 15 – 18 pushups Day 16 – 20 pushups Day 17 – 22 pushups Day 18 – Rest Day 19 – 26 pushups Day 20 – 28 pushups Day 21 – 30 pushups Day 22 – Rest Day 23 – 34 pushups Day 24 – 36 pushups Day 25 – 38 pushups Day 26 – 40 pushups Day 27 – Rest
Day 28 – 45 pushups
In just 28 days, with minimum 45 pushups a day you will get amazing results. You can also see our video make sure that you are doing it right.
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