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The other day I posted an article "Push-ups - an underrated way of ace exercise", which caused quite a stir.
Many people contacted me and wanted to participate in the check-in together, so I set up a group by the way: 2024 push-up check-in group - who is the king?
In just a few days, Chinese engineers from Guangdong, Shandong, Shanxi, Heilongjiang, Liaoning, Anhui, Fujian, Yunnan, and even Slovenia supported local construction in Slovenia.
More than forty push-up enthusiasts started a new push-up punch-in mode.
1. Why does this simple sport attract so many people to check in?
There are many benefits to doing push-ups
1. Reduce the incidence of cardiovascular diseases
In 2019, the Journal of the American Medical Association (JAMA) published a heavyweight study conducted by Harvard Medical School that followed 1,104 men for 10 years.
In this study, the researchers asked participants to do a certain amount of push-ups every day. The results showed that those who completed more than 40 push-ups had a significantly lower risk of cardiovascular disease events than those who completed less than 10 push-ups, with the former having a significantly lower risk of 1 96 than the latter.
This study confirms a clear negative association between push-up strength and future cardiovascular disease risk. The higher the number of push-ups, the lower the probability of an individual developing cardiovascular diseases such as hypertension, coronary heart disease, and sudden deathConversely, the less push-ups you do, the higher the risk of cardiovascular disease.
It can be seen that if you can do 30 standard push-ups, or even more, the incidence of cardiovascular disease will be significantly reduced.
2. You can exercise multiple muscle groups
Push-ups may seem simple, but they can mobilize many muscle groups, such as the abdominal muscles, triceps, pectoralis major, deltoid, back and arm muscles.
At the same time, push-ups can also strengthen a person's waist, abdomen, shoulders, chest and upper limbs, making the exerciser's body more and more symmetrical and straight.
As the saying goes, human muscles are the engine of life, and muscular development is particularly important for protecting bones and promoting body metabolism.
If you can do 30 standard push-ups in one sitting, your muscle strength and endurance are already quite good.
3. Improve the coordination of the body
Since push-ups can form a uniform stimulation of the upper limb muscles, this increases the flexibility and coordination of the upper limbs.
In the process of doing push-ups, we change the stimulation target by adjusting the distance between the hands and the angle between the upper arm and the torso, which improves and improves the body's ability to stabilize and support.
Being able to complete 30 push-ups smoothly and calmly means that your body posture is stable, your support ability is excellent, and your body coordination is excellent.
4. Improve cardiopulmonary function
When doing push-ups, the athlete needs to coordinate the bones and muscles of the body to keep the body's center of gravity constant.
Therefore, long-term adherence to push-up exercises can help the human body adjust the breathing rate and improve the heart rate, so that the speed of blood circulation can be improved, which is beneficial to the body's cardiopulmonary function.
Push-ups also have certain requirements for cardiopulmonary fitness. Doing 30 push-ups in a row requires a certain amount of cardiorespiratory endurance to support.
According to the Journal of the American Medical Association, adult men who complete 30 push-ups at one time indicate that they are relatively healthy. You can also self-assess your fitness level according to the standards of the American College of Sports Medicine Manual for Health and Fitness Assessment.
To sum up, push-ups, a seemingly simple exercise, are actually a touchstone to test the overall physical fitness.
When you can complete 30 or more standard push-ups in a row, it means that your body is flexible and coordinated, which actually means that you have reached a certain level of fitness and fitness.
2. Tips
1. Pay attention to individual differences
Although push-ups are effective, it is important to note that everyone's fitness base is different, with different ages, genders, and weights, all of which may affect the quantity and quality of push-ups.
So, 30 push-ups can be a challenge for a fitness novice, but it can be a piece of cake for someone who exercises regularly.
2. Know how to go step by step
You should take it step by step according to your own situation and avoid overtraining to avoid muscle fatigue, injuries and other situations.
3. Warm up before exercise and stretch after exercise
Before doing push-ups, it is best to do proper warm-up exercises, in this way, muscle strains can be prevented.
After doing push-ups, you should also do proper relaxation and stretching to relieve muscle tension.
Conclusion: Overall, being able to do 30 push-ups shows that you are in excellent health and fitness.
While push-ups are an effective fitness exercise, it may be important to take care of proper posture, moderate exercise, and warm up early to cool down after exercise.
If you have a chronic illness or health condition, it's a good idea to consult with your doctor or take the advice of a professional fitness trainer before starting a new workout program to make sure you're safe during your workout.
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