The Surprising Secret Creating Strong Shoulder
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| More push ups with simple but effective exercises |
More push ups with simple but effective exercises
Would you like to learn push-ups correctly and do many repetitions of the push-up exercise? The world record in push-ups is a whopping 10,507 repetitions in a row and was set in 1980 by the Japanese Minoru Yoshida. An incredible achievement. How many pushups can you do?
You don't have to imitate Yoshida's crazy record right away, but there are good reasons for doing push-ups regularly and also improving yourself, because unlike dumbbell exercises, you only train with your own body weight.
If you want to keep fit with push-ups, in contrast to training on equipment, it is difficult to increase yourself by increasing the training weight. A progressive load adjustment is one of the most important training principles in strength training.
Pushups: This is how you can do more repetitions
But there are still excellent ways to increase the intensity and thus the training effect of push- ups . The number of repetitions, the speed of movement, shaky surfaces or variations can make the training very demanding. The more variable you train , the better the training effect.
Pushups are one of the most effective chest exercises and at the same time they are more flexible than any training device. You can do push-ups anytime and anywhere without additional equipment and costs. So there are no more excuses. Here are a few ideas on how to get significantly more repetitions in a few weeks.
The correct execution of the push-ups © Healthyfood-musclestrength
Push-ups: increase repetitions
One simple method, of course, is to increase the number of repetitions performed per training session. You can choose whether you want to increase the repetitions per set, the number of sets performed or both. At a certain point, however, you will hardly be able to improve your maximum strength with it, because the increasing duration of the load will slip you from endurance training into endurance training.
Vary the speed of movement
At this point you can also selectively change the speed of movement. Extremely slow movements make push-ups much more strenuous, but explosive movements also set new training stimuli. Always incorporate this into your training program if you want to keep fit with push-ups. Try slow push-ups in one session and plyometric push-ups in the next. To do this, push yourself off the ground explosively and try to clap your hands under your body. As soon as you put your hands back on, catch the swing and push yourself off for the next rep as quickly as possible. Pay attention to short contact with the ground.
Variants of the exercise pushups
While pushups are a standard exercise in strength training , there are still plenty of variations. In addition to said plyometric push-ups, you can make the exercise more challenging, for example by putting your feet up, exercising with one leg or one arm, putting your hands close or wide, or moving forward with each repetition. Beginners can also get on their knees, use a ledge or park bench to make the exercise easier.
Push-up pyramid
A suitable method to increase the number of repetitions is also the push-up pyramid. Start with one repetition. Take a 30 second break, then do 2 repetitions. Keep doing this until you can't get any further and then reduce the number of reps again.
Push-ups on a shaky surface
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| The Surprising Secret Creating Strong Shoulder - Girl Push-ups on a shaky surface |
Incidentally, push-ups not only train your chest, shoulders and arms, but also challenge your supporting muscles. You only notice how demanding this full-body exercise really is when you leave the familiar surface and do push-ups on a shaky surface.
If you have a Pezzi ball to hand, then try push-ups with your hands on the ball. This is pure vibration training and provokes that your whole body has to constantly make compensatory movements in order to keep your balance. The same applies to push-ups with the feet or to step up one foot on the Pezzi ball.
You can achieve a similar training effect with sling training or on the pendulum rings . Try doing push-ups with your hands in the loops of a TRX trainer. You will be surprised.
Another nice variant are push-ups on two dumbbells. On the one hand, this requires a sense of balance and thus challenges the core muscles more, on the other hand, you can also roll the dumbbells outwards a little and thus increase the stimulus for the chest muscles. The variant for the home would be two plastic bags on carpeting or two small towels on laminate or a package. But be careful, this is definitely not for beginners.
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