Doing push ups in groups is more effective for building muscle

Doing push-ups is mainly for the growth of the pectoralis major muscle. If you change the way you push or your body posture, it can also help you exercise the anterior deltoids, triceps, and abdominal muscles, but it is not the main method. At the beginning of the workout, each set is:

12-15 is appropriate, do 3-5 groups, and add 1-3 groups if you think it's okay. (This stage is the muscle feeling period) in the middle of the workout: 8-10 pieces are appropriate (adjust the size of the weight), do 3-5 groups, do not add groups.

This stage is the initial stage of muscle growth, pay attention to let the muscles have sufficient rest time) each group of muscle growth period is: 6 optimal (large load, weight adjustment to just finish the lack of energy), do 3 groups, do not add groups. (Don't let the muscles stiffen at this stage, do a proper massage; You can also change the spacing and direction of the hand push during exercise, and it is best to do some other action exercises as an aid, which can increase the beauty of the muscles; In the same way, the muscles should be fully rested, and the most important thing is to supplement enough nutrients) The above is a personal opinion and is for reference only.

Please teach where you can't and learn from each other. May we all have a toned physique!

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles.

It's not obvious, but if you're building muscle, you should try to keep your hands as far apart as possible when doing push-ups, and just do 9 to 10 push-ups at a time. If you want to improve your stamina, you can do more. It is also good to do dumbbell exercises, you can raise the weight of dumbbells to the weight that you can work hard to achieve, that is, 4 to 5 at a time, and the best effect is to gain muscle.

Ordinary people can choose 50 a day, so that they can get a good workout, and they will also make their body very healthy, which can improve immunity, and the resistance is not easy to get sick.

Doing 100 push-ups a day is the best workout, and if you can't accept it in the early stage, then you can do 50 first, and then slowly increase in the later stage.

It is best to do 20 of them, which can exercise the cardiopulmonary function well, and can also exercise muscles, which can promote the body's metabolism.

To really build muscle, you need at least 300 per day.

I'm 54 years old and I'm going to do five sets of 30 tomorrow.

Push-ups are often more difficult, because the whole body mainly relies on the two arms and toes as support points, but the exercise effect is still good, so how many push-ups a day is good? Do push-ups build arm strength?

How many push-ups a day is best.

How many push-ups to do each day should be decided according to the individual's situation, no matter how many you do, step by step, from less to more. If you are a beginner, you can start with 20 sets a day, 3 sets at a time, and rest for 1 minute between each set, and the interval should not exceed one minute, otherwise the muscle pumping will not continue. Then gradually increase the number of reps and exercise for a longer period of time, so that the number of push-ups you can do each day increases.

Can push-ups train arm strength.

Push-ups can build arm strength. In push-ups, the chest and arms work together to support the body. In addition to the chest, the arms are the main force part, and depending on the push-up style, sometimes the arms are much more powerful than the chest.

Therefore, push-ups have a very good exercise effect on arm strength.

How to do push-ups to train arm strength.

In push-up exercises, the wider the distance between the hands, the more force is exerted on the chest and the less force is exerted on the arms; And the narrower the distance between the hands, the more force is used in the arms and the less force is in the chest. Therefore, if you want to exercise more arm strength in push-ups, you can choose to do narrow push-ups, where the distance between your hands is less than the width of your shoulders when doing the movement.

How much do push-ups do arm strength at once.

Push-ups belong to strength training, according to the principle of multiple sets, low reps, and high density, generally do 3-8 sets at a time, do 8-12 in a group, rest for 30-60 seconds between groups, and not exceed 90 seconds at most, so as not to affect the exercise effect.

1. Do 50 push-ups a day, it is recommended to divide push-ups into 5 groups at the beginning, two groups in the morning, three groups in the evening, 10 in each group, don't do too much at one time at the beginning, there will be the possibility of straining muscles. After that, slowly add up, about 10 per month.

2. Long-term adherence to doing push-ups can mobilize the muscles of the whole body, make the body stronger, improve the body's resistance, and make the bones, joints, and ligaments more firm and flexible, promote blood circulation, and enhance lung capacity.

Whether you can practice push-ups every day depends on what your purpose is:

1. If you just want to move your muscles and bones, then you have no problem practicing every day 2. If you want to **, then practicing push-ups will hardly have any effect. Because push-ups are not aerobic exercises and have very little calorie expenditure, they do little to no help.

3. If you want to train your pectoral muscles, then you should practice 2-3 times a week, and the effect of exhaustion each time is far better than if you practice every day. For example, if you can do 20 in one breath, then you can do 20 in the first group, take a 1-minute break in the middle, do the second group, try to do 20 in the second group, rest for 1 minute to do the third group, try to do 15 in the third group and then rest for 1 minute to do the fourth group, until you can't do it. The key to doing push-ups is not the quantity, each movement should be standardized (the abdomen is tucked, the upper body is in a line with the lower body), and the rest time between sets is not too long (1 minute interval between sets is appropriate).

Don't worry, lad, push-ups don't have any effect on height! Push-ups are a great way to train your pectoral muscles. You remember, you must not practice every day.

You can only practice three times a week a week, that is, for example, you should not be in a hurry because the muscles will grow slowly and will have a detrimental effect on the heart. Do 3 to 6 sets of exercises at a time, and try to exhaust yourself in each group. After three months, you'll be impressed by yourself and your classmates!

Go for it!

About 30 If it's like fitness, I recommend going to the gym.