{"id":457,"date":"2013-03-07T19:28:09","date_gmt":"2013-03-07T19:28:09","guid":{"rendered":"http:\/\/sbrsport.wordpress.com\/?p=457"},"modified":"2013-04-01T15:40:40","modified_gmt":"2013-04-01T15:40:40","slug":"in-defense-of-the-humble-push-up","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=457","title":{"rendered":"In defense of the humble Push-up."},"content":{"rendered":"

Push-ups have been one of the essential exercises to test for fitness. I am not sure who did \"pushup<\/a>the first push-up ever, but it must have come shortly after the first foot race.\u00a0Push-ups work out all the muscles in the upper body and build optimal strength in the forearms, wrists, upper arms, shoulders and chest. You don\u2019t need a gym contract for them, just a flat surface and a bit of gravity will do.<\/p>\n

A Ninja element.<\/strong>
\nBeing able to do a set of push-ups will increase your confidence. You might even find your inner ninja begin to emerge. \"pushup<\/a><\/p>\n

Some of the muscle groups used are as follows:<\/strong><\/p>\n

Abdominals<\/strong><\/p>\n

The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned.
\nThe rectus abdominis lies at the front of the abdomen while the transversus abdominis lie deep within the abdomen and wrap the entire abdominal area.<\/p>\n

Deltoid<\/strong><\/p>\n

The front end of the deltoids help move the arms toward the chest during the upward phase of the push-up. The deltoid also attaches to the clavicle and scapula, and the humerus bone.<\/p>\n

Pectoralis major<\/strong><\/p>\n

That\u2019s the big muscle that covers your chest, and\u00a0has a similar function to the deltoid.<\/p>\n

Triceps brachi<\/strong><\/p>\n

The triceps work by\u00a0extending the elbow joints so that\u00a0you can fully extend your arms. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together you place your hands during a push-up, the harder the triceps work.<\/p>\n

Your heart<\/strong><\/p>\n

Doing push-ups increases cardiovascular activity. This will help you burn fat and build a healthier heart. Push-ups alone, however, will not achieve all your fitness goals. Plan for at least 30 minutes of walking, running, biking or swimming three or more times a week. Any exercise that makes your heart work harder will increases metabolism and will help you burn more calories. The benefit of the push-up is still felt hours after the exercise is done.\"pushup<\/a><\/p>\n

Proper form.<\/strong><\/p>\n

There are a number of different types of push-ups. The most basic one should find your hands just over shoulder-width apart and flat on your exercise surface. Your back and legs should form a straight line. If your bottom is too high in the air, your back sags or you don’t lower yourself far enough. It’s not effective and can even put you at risk for injury and strain.<\/p>\n

There are various push-up challenges.<\/strong><\/p>\n

These include:
\n1. Start with 1 on day 1, 2 on day 2 \u2026..until you get to 100.
\n2. Do 100 push-ups per day. Just keep doing sets until you get them done. (You might not be able to move your arms the next day though)
\n3. Announce on Facebook that you are wanting to take up a push-up challenge and inform your friends that you will do ten push-ups for every like that gets registered on your post. By the end of that day you might not be sure just who your friends actually are.<\/p>\n

Hopefully this blog has inspired you to add some push-up routine into your fitness program. Just when you get to fifty push-ups and start to feel that you are getting somewhere remember two things,<\/p>\n

1)\u00a0\u00a0\u00a0\u00a0\u00a0 When Chuck does a push-up he does not push himself up, he pushes the\u00a0earth away from him.<\/p>\n

2)\u00a0\u00a0\u00a0\u00a0\u00a0 There will always be some nut that has done more than you. The current world record for most push-ups in 24 hours is by Charles Servizio (USA) who achieved 46,001 push-ups in just 21 hours, 6 minutes on 1993, April 24 to 25.<\/p>\n

Give us a follow on Facebook, we would love to stay in touch with you. www.facebook.com\/sbrsport<\/a><\/p>\n

Regards<\/p>\n

Mike<\/p>\n","protected":false},"excerpt":{"rendered":"

Push-ups have been one of the essential exercises to test for fitness. I am not sure who did the first<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[97075899,6994296],"tags":[65254,2967819,5177040,634357,627445],"class_list":["post-457","post","type-post","status-publish","format-standard","hentry","category-injury-file","category-inspiration-2","tag-chuck","tag-deltoid","tag-pectoralis-major","tag-push-up","tag-triceps"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t