Push-ups do how much appropriate

April 10, 2023
Doing push-ups can exercise the pectoralis major and triceps, as well as the anterior deltoid, serratus anterior and rostro-humeral muscles and other parts of the body. Its main role is to improve the muscle strength of the upper limbs, chest, low back and abdomen. Many beginners curious about how many push-ups to do every day to have an effect, the following is the answer I consulted a senior fitness coach to get, you can come with me to see.

Push-ups every day or every other day to do

Push-ups can exercise the pectoralis major and arm triceps, for the sake of strengthening the body, you can do push-ups every day to increase the body's activity. But if only to practice muscle, do not need to do every day, every other day to do muscle building effect is better.

Push-ups do how much appropriate

Want to pectoralis major and triceps more developed, practice push-ups need to have a certain strength, individuals can be based on their own physical strength, gradually increase the number. Beginners, each group to do 10, do 3 groups can. Under 18 years of age, it is recommended to do 10 per group and 3 sets each time. 20-30 years old, it is recommended to do 15 sets of 6-8 sets each time. 30-40 years old recommended to do 15 per group, each time to do 5-7 groups. Over 50 years old can be based on their own situation, reasonable arrangements for exercise intensity.

Push-ups how long each group interval

When doing push-ups can not have to do seventy to eighty in one breath, you can choose to do 10-15 each time, rest 30-60 seconds and then continue the action. Just each time you do the action to grasp the rhythm, uniform action exercise effect is better, should not be fast when slow, so do too much loss of energy.

How many days do push-ups have an effect

At the beginning of the push-ups will be sore arms, generally adhere to the training after 1 week, the soreness will be reduced, half a month after the basic will not appear serious soreness (such as lifting the hand). Continue to adhere to the exercise, 3 months after the pectoral muscles and arm triceps, there will be a very obvious effect. Note: If you just fish for three days, two days, practice for a long time will not have a significant effect.
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