My personal routine ||03- 02- 2025 || Elevate your body with pushups
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Hello fitness enthusiast and the novice, I believe you're all doing well on your fitness routine/journey. It's actually a great and fantastic thing to stay in good shape, people usually feel excited to have this perfect body as well as I do.
The process of staying fit consists of both pains and fun, this journey requires determination, hardwork, discipline and motivation to achieve a better result, yes you deprived happiness from seeing results of the pains you've been going through every morning or night.
Our body was built in different parts, I classified them into three, the upper body, Abs and the lower body, each part demands a specific exercise to develop/improve these muscle mass hence we seek out for an appropriate exercise from the expertise.
I like to exercise my full body but today I focused solely on working out just upper body, it has been my daily dynamics for a couple of week now. The upper body consist of the head, neck, shoulders, arms, hands, chest and the back. Basically our body can be exercise through gym equipment like dumbbells, or the body weight like pushups. Here's a breakdown of the upper exercise i executed.
This pushup involves placing your hand- shoulder intact with a little space in-between, fingers in a forward position.
Your feet wide apart and standing in your hip, this position distribute your weight equally between arms and feet.
Your head, chest, back and heel remain the same level, no curving position to avoid injuries.
Core strength intact while taking the action, lower down untill the chest nearly hit the floor, make sure to keep your elbows close to your body while the upper arms remain parallel.
Standard pushup is mainly known for developing the chest area, both the upper and the lower chest, alternatively it also develop the triceps and the shoulder, lets approximate in a scale of 10, 6 percent goes to the chest, 2 percent goes to the triceps while 2 percent goes to the shoulder, the main target is the chest.
Wide pushups has a similar execution plan as standard pushups but you must keep it wide, here's the execution demo:
Place your hand wider than your shoulder level in a comfort position to avoid scrubbing, finger forward.
Place feet hip width apart, weight distribute equally between arms and feet.
Your head, chest, back and heel remain the same level, no curving position to avoid injuries.
Core strength intact while taking the action, lower down untill the chest nearly hit the floor, make sure to keep your elbows close to your body while the upper arms remain parallel.
Wide pushups is more intense than standard pushups, therefore reducing pressure from the triceps and focusing on just chest and shoulder, scaling this exercise, 8 percent goes to the chest, 15 percent goes to the shoulder while 5 percent goes to the triceps, the main focus is on the chest.
Here's another pushups routine that tackle the both the chest and the shoulder, there's lots of pushups that developed the chest without having to use gym equipment, here's the execution plan for planche pushups:
Place your hands and shoulder width apart, finger slightly facing sight.
Place feet hip width apart, weight distribute equally between arms and feet.
Push out yourself to keep your arms around your chest level.
Core strength intact while taking the action, lower down untill the chest nearly hit the floor, make sure to keep your elbows 45 degree away from your body while the upper arms remain parallel.
Advanced: the advanced can likely execute 25 to 30 repetitions of standard pushup, some may even go beyond the limit but always listen to your body pulse and if possible make adjustments.
The novice: the novice are newbies who desire to have a perfect body shape, the novice can like execute 8 to 10, 12 pushups depending on individual strength.
3-4 sets of each pushups round is a good strategy to build your upper body, you can execute four different pushups routine in four sets and your preferable repetitions, have it in mind that your repetitions determines your pushups level.
There's always a room for challengement, be you advanced or novice, you can always challenge yourself to hit a new record. Challenge is done by increasing your pushups limit/reps between 2-3-5 weekly, it should be frequent and complimentary to your body.
Avoid holding your breath while in action, endeavor to inhale while lowering down and exhale while pushing up.
Remember to rest, 50 Secs to 1 minutes relaxation keeps your afresh and energized to execute more.
Level yourself from head to heel.
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Remember to always find your motivation to staying fit, it could be anything just grab it and push beyond your limits, of course no pain, no gain. Always have it in mind that consistency, determination and discipline drive to success. See you next week.
| Cc: @genomil @alli001. |
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| PHOTOGRAPHER. | @jewel005. |
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Best regards KIDI40 |
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