Is it good to do 100 push-ups a day?
Doing 100 push-ups a day, assuming they are the traditional ones, will not represent the same stimulus for all people, since there are people more advanced than others, with different body compositions and a different lifestyle. Furthermore, this challenge does not follow a fundamental principle in the training methodology that is the Principle of Progression
If we leave this point aside, we will be limiting our progress, since it is always the same; a hundred push-ups ... For this reason, below I will mention some tips that will add more difficulty to the challenge, to gradually increase our performance following the Progression Principle.
- Perform the technique perfectly. This is the most important point because a good technique supposes a good muscular activation, having a good muscular activation we will be able to break more muscle fibers in less time and in fewer repetitions; increases difficulty and efficiency because we do a better job in less time.
- If you are an advanced athlete, I recommend that you put weight on your back. Having weight on your back increases the intensity of the exercise.
- If you want to increase the difficulty of the challenge, perform more demanding variations of push-ups. Push-ups are one of the exercises with the most variations out there and doing them only with body weight can be very difficult to do.
- Attack various angles or different muscles with variations. With the variations, we can work to a greater or lesser extent some muscles in relation to others. With this point, we can mold THE FRONT PART OF THE TORSO to our liking.
- Time Under Tension.
- The eccentric part of the exercise (when we descend or descending phase) must be done in such a way that it takes between 3 to 5 seconds for our chest to touch the ground. Thus, we will add more difficulty to the exercise because we are resisting the force of gravity for a longer time.
- The concentric part (the ascending phase) of this must be done in an “explosive” way, that is, going up from the lowest point to the highest in the shortest possible time. We will be able to develop the ability to exert as much force as possible in the shortest time possible, which is key in most sports.
- DON'T DO BENDING EVERY DAY. give the muscle rest to recharge its glycogen stores and have the energy to train. Rest is also important for the fibers that were broken during training to recover and the gain of muscle mass occurs (super-compensation). If we do not rest, we will compromise the performance of our next training sessions.
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Can this challenge backfire?
Yes, it can be counterproductive for people who work a long time in front of a computer and people with kyphosis (commonly known as humpbacks), because push-ups stimulate the chest and the anterior head of the shoulder, these are muscles that are characterized by their function internal rotators tend to hunch forward to perform the movement. Then these people being hunched over in their day to day will enhance that postural failure. What I recommend to these people is that they work their back muscles to correct this muscular decompensation that will be reflected at the postural level.
If there is no diet, the results we expect will not be achieved (if they are realistic results).
ORIGINALLY WRITTEN BY - FITNESS YODHA
