Push-ups are effective in strengthening the core and being one of the most effective bodybuilding exercises. To burn calories, work the muscles of the bras and abdominals, these exercises are ideal. No need for a sports coach, just motivation and discipline!
When building muscle, push-ups are an essential exercise because it allows toning the abdominals, to obtain a flat stomach but also to have sculpted biceps.
Why doing push-ups can strengthen your muscles?
The advantage of this ritual in your physical routine is that it does not require any equipment and that you can perform it at home, arming yourself with determination and courage. And for good reason, with good regularity, you will work your deep muscles and develop a toned body. To gain nothing, regular training allows you to stay healthy and gain longevity. These daily exercises sculpt your figure and make your back straight.
Moreover, this exercise which consists of pushing on your forearms does not simply allow you to sculpt your abdominal strap. This movement solicits other muscle groups such as those of the bust, arms, shoulders but also the upper body. A reason to practice after the warm-up because it is also suitable for beginners. When you have your legs stretched parallel to the ground, the principle is to descend towards the mat while remaining as straight as possible. In addition to having a flat stomach, you increase both your strength and your endurance.
Now that you know the principle of the classic push-up, here are 4 variations to sculpt your arms and abs at the same time:
1- Open push-ups
If strengthening the abdominals is important in your bodybuilding routine, the sheathing of the arms is also essential. When you work this muscle group, you will be better able to lift weights and do pull-ups. It is possible that this exercise which makes the chocolate bars more apparent will make your biceps and forearms firmer. For this, you will have to lie on your stomach, palms of your hands and soles of your feet on the ground. The elbows should be open and pointing outwards and you should ask for a contraction of the buttocks.
Before performing this exercise, it is important to do some stretching exercises to avoid aches. After adopting the position, you must lower your bust by leaning on your arms. If you feel that your abdomen is sore, you are working your abs to perfection. This move is also effective for strengthening your bras, shoulders, and straightening your spine. You will have to do 4 sets of 10 repetitions.
2- Closed pumps
This variation of push-ups consists of adopting the same position with one exception. If in the classic position your elbows are facing outwards, then this time they will have to be praised with the palms of the hands facing forward. This movement which strengthens the abdominal belt also solicits the bras. For significant results in a month of training, do 4 sets of 10 repetitions in your sports routine.
3- Single arm raised Push-ups
This movement is another way to get a flat stomach and work your abs and bras. To do this, in the push-up position, when you lower your chest, raise one arm with your chest wide open. Then alternate with the other side. To have arms and abs of steel, try to repeat this exercise 20 times, namely ten times for the left arm and the same number for the right side.
4- Light push-ups
These push-ups are perfect for beginners looking to get started in strength training. Like the other exercises, they also work the arm muscles. To take advantage of it, you must first place the palms of your hands on the ground but also your knees. All you have to do is go down and return to the initial position. To burn calories, sculpt your figure and slim your waist, you will need to do four sets of twenty repetitions each.