Minds Weapon

push ups bodybuilding, navy push up, trx push up, perfect push, army push up, marine push up, athlean x push ups, navy seal push ups, ultra push, push ups and pull ups, the ultra push, push up workout at home, adidas push up bars, military push up workout, home push workout, push up challenges, push ups for weight loss, marine corps push ups, best push up workout, perfect pushup workout, push up pull up workout, press up, shoulder push ups, best pushups for chest, alo yoga handstand, trx handstand, 30 days to handstand, yoga handstand for beginners, 6 weeks to handstand, learning handstand yoga, yoga handstand,

army push up

Push-ups are considered one of the oldest sports exercises that were practiced to strengthen the pectoral muscles, as it is a group of exercises based mainly on the weight of the body and its ability to resist the Earth's gravity , by lowering the body towards the ground and then returning to the first state that It was on them, and the arms in this exercise are considered basic pillars in the practice of the process.

Benefits of navy push up

Pressure training has many benefits, but among the most important benefits of these exercises are the following:

Works to strengthen the chest muscles. It is considered one of the best physical exercises to strengthen the chest muscles.
It works to strengthen the various muscles of the body at the same time, and it is possible to focus on one muscle to strengthen them.
Works to strengthen the muscles of the hands and forearms. It works to strengthen the shoulder muscles, from the side that is between the chest and front shoulder.
It works to strengthen the muscles of the upper back, and the muscles of the lower back.
It strengthens the abdominal muscles .
It works to tighten the hamstrings, and the quadriceps (the front part of the thigh), and tightens the muscles of the leg and feet.
It strengthens and activates the heart muscle , as well as in any exercise that requires high effort.

Additional benefits of push ups

In addition to the physical benefits of exercise and strengthening pressure for the muscles, there are other benefits that distinguish it from other exercises:

Push-up is a simple exercise. Where it can be practiced easily, it does not require high concentration, nor great physical strength.
It can be done in any place and at any time, as long as the method of its performance is correct, it will not need a prepared place or a specific time (knowing that it is preferable not to perform any physical activity that requires high effort after eating for at least half an hour), so a flat, wide and flat place is a good place To do this exercise.
There is no need for expensive technical sporting equipment.
Completely changing the shape of the body; The performance of push-up exercise in a proper manner leads to obtaining an athletic body and good health. Works to increase strength and energy; As everyone who has done this exercise and has been regular with it for more than a month, has greatly increased strength and energy, as it not only strengthens the muscles of the body, but rather strengthens the heart muscle, which is the primary responsible for the energy of the body.
It activates the fat burning processes in the body; This exercise is like any exercise that builds the muscles of the body, as it works to burn calories as a result of high effort.
Injury prevention; Exercising pressure helps to avoid injuries resulting from muscle or tendon tears.

How to do a push up

In order to obtain strong, tight chest muscles there are different types of push-up exercises, and it should be noted that eating a healthy, balanced food helps build the chest muscles resulting from the proper performance of this exercise, must be paid attention to.

It is always necessary, before any exercise, that the person do warm-up exercises. Because it reduces the risk of injuries during exercise, and it prepares the muscles for push-ups. The operations of warm - up is easy and simple operations and routine, the person before you start any activity with a high effort so that they work to increase blood flow in the muscles and tissues to increase their efficiency and performance, as well as the increase of secretions between the joints Tliynha.

The method of warming up includes performing simple exercises with high frequency for the muscle to be used, in addition to making a simple effort to accelerate the heartbeat and increase blood flow throughout the entire body (an example of which is jogging ), and there are many different warm-up methods that suit everyone.

To start this push-up exercise, the following steps must be followed:

The appropriate position is taken on the ground before the push-up exercise , (it is preferable that the floor be covered with carpets to facilitate the fixation of the hands and feet), then the body is thrown on the ground so that the feet are together.
Putting the palms of the hands flat on the ground, equal to the shoulders, in the same direction.
Lifting the body using the arms , and in this case the weight of the body must be supported by the hands and feet, so that the shape of the body is in the form of a straight line from the head to the feet.
Lowering the body (keeping in mind that it remains in a straight line without warping) toward the ground, in order to approach it without touching it.
Repeat steps 2 to 4 until the body is exhausted or as required, and some rest can be taken so that it does not exceed a minute, after exhausting the body and before starting the exercise again.

Certain things must be taken into account while performing a pushup, in order to increase the efficiency of the exercise and avoid injuries:

Lower the torso so that the elbows are at a 90-degree angle, while working to keep the elbows close to the body (for more resistance).
Maintain the direction of the head by making it facing forward, and making sure to breathe gently for the comfort of the heart. Gravity must be resisted by pressure and without contact with the ground. The pushing strength should come from the chest and shoulders.

Types of push ups

Spread arms push-up

This exercise focuses on strengthening the chest muscles with less emphasis on the shoulders and arms, and is done in the same steps as a normal push-up exercise, but taking into account keeping the level of the arms wider than the level of the shoulders by an inch or more.

trx handstand

This exercise focuses on strengthening the muscles of the hands and shoulders, without using the chest muscles. To perform it, the body must first be pushed to a wall, and then the hands are fixed on the ground, so that the body becomes vertical, and then start to ascend and descend, taking care not to touch the head to the ground. This exercise is more difficult than a normal push-up , and beware of falling to avoid injury to the head or the front parts of the body.

The Triangle Exercise

This exercise focuses on strengthening the muscles of the arms (mainly) and chest, with less emphasis on the shoulders. It is done in the same steps as a normal push-up exercise, but with care to keep the level of the arms narrower than the level of the shoulders, and for the hands to be next to each other so that they form a triangle.