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There are many benefits of push-ups for he alth and fitness. If done regularly, this physical exercise can increase muscle and joint strength, lose weight, train body balance, and make the heart he althier
P ush - up is one of the simple exercises that can be done at home without the need for expensive fitness equipment. Push-ups are an isometric endurance exercise, which is a movement performed by using an immovable object to trigger contraction of the body's muscles.
Series of Benefits of Push-ups
Here are the various benefits of push-ups that you can get if you do this exercise regularly:
1. Maintain he althy muscles and bones
After entering 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% annually.
Therefore, you need to exercise regularly to maintain he althy muscles and bones. One of them is an exercise that focuses on muscle and bone strength in the chest and arm area, such as push-ups. This exercise is even recommended to be done since puberty.
2. Prevent and treat sarcopenia
Sarcopenia is a condition in which muscle mass decreases due to the aging process. Diseases that generally occur in the elderly can make the body weaker and older. 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 undergo sports that can increase strength, such as push-ups, to stimulate the formation of muscle mass.
3. Build upper body muscles
The push-up movement uses the muscles of 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 limbs
By doing push-ups 12–15 times a day, body parts such as 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 does it increase muscle strength, push-ups that are done regularly can 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, body balance will be more awake. In the elderly, this effect can reduce the risk of injury from falls.
7. Improve heart he alth
Doing push-ups regularly can also help improve heart he alth and performance, so that blood flow in the body remains smooth. That way, your risk for cardiovascular disease will be reduced.
How to do the right push-up
To get the maximum benefits of push-ups, you need to do the right push-ups. Here is the guide:
- Put your arms in line with your shoulders. Leave a wide enough distance between your palms.
- Straighten your legs and keep your knees from sticking to the floor.
- Arrange your body so that it forms a straight line from your head, back, buttocks, to heels.
- Lower 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 straight elbows.
- Repeat the movement 10-15 times. Repetition can be increased along with your body's abilities.
When doing push-ups, try to avoid making mistakes, such as lifting the upper body using the abdominal muscles, buttocks, or lower body as the main thrust.
One way to get a he althy, fit and ideal body weight is to do push-ups regularly. So, to keep the body he althy and strong, throw away the feeling of being lazy to do push-ups, okay.
If you still have questions about the benefits of push-ups or are still confused about how to do push-ups correctly, you can consult a doctor.