6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage

6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage


Along with a balanced diet, physical exercise is also necessary to keep the body fit and healthy. Exercise can help in keeping the body fit as well as keeping many types of diseases away. In addition, regular exercise also increases the body's stamina. In this article of HealthBenefit4u, we are talking about one such special exercise ie push-ups. In this article, we will explain what is push up. Also, we will give information about 6 Type Push Up For Beginner and Benefits, Steps, and Push Up Side effects. Also keep in mind that before starting any physical exercise, it is necessary to take training from a trainer and it will be beneficial only by doing it regularly.
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage



Here we are the first to explain what a push up is.

What is push up?

Push-ups are a common exercise in which the entire body is placed parallel to the ground and kept upright. By placing the palms on both sides of the chest, the body is pushed up and down by emphasizing the arms and shoulders. In this state, the entire weight of the body is on the palms and toes of the feet. Push-ups can be helpful in strengthening muscles, triceps, and shoulders as well as increasing body strength.
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage


After knowing about push-ups, here we are explaining the types of push-ups.

Also Read: Sarvangasana Yoga Benefits, Steps, and Precautions.

Types of Push Up

Push-ups can be done in many ways. But, here we are telling you about some of its special and common types:

Standard push-ups: This is the most common way of doing push-ups. In this, the hands are placed parallel to the shoulders and some distance between the legs.

Modified push-ups: In this method of push-ups, the hands are kept parallel to the shoulders, but the knees remain adjacent to the ground. For those who are doing push-ups for the first time, this method is best for the beginning.

Wide push-ups: In this push-up, the legs are fully stretched and your hands are pushed upwards by keeping the hands at some distance from the shoulders. This method is also easier for people doing push-ups for the first time.

Narrow Push Up: In this method of push up, the hands are placed inward near the chest. This method may seem a bit daunting in the beginning.

Decline Push Up: In this type of push up, the hands are placed parallel to the shoulder and the feet are placed on a slightly higher table or ladder. It takes more effort to do this, but it soon shows the effect.

6. Diamond Push-up

After knowing about push-ups, we will now talk about the benefits of push-ups.

Also Read: Does Eating Spices Make Your Immunity Boost?

Benefits of Push-ups


Like many types of exercise, push-ups can also be beneficial for the body. Here we are going into detail about the benefits of push-ups.

1. strengthen hands, shoulders, and chest

The research was done on the students of Korean University to find out how push-ups are beneficial for the hands, shoulders, and chest. Research published on the website of NCBI (National Center for Biotechnology Information) states that doing push-ups causes muscle strain. Also strengthen hands, shoulders, and chest

2. Relieve backache

Poor lifestyle and careless physical activity can cause back pain. In such cases, push-ups can help reduce this problem to some extent. Research has found that doing push-ups improves muscle strength. Also, a stretch in the muscle can be helpful in reducing pain by removing stiffness. People who have lower back pain can benefit from push-ups. At the same time, there is agility in the body

3. Strengthen muscles

One benefit of the push-ups is that if done properly, the muscles can become stronger. Some people between the ages of 20 and 30 were researched to confirm this fact. According to this research, the muscles of the shoulders, arms, and arms of people were strengthened by doing push-ups.

4. Advantages of push-ups to lose weight

Increasing weight or obesity can cause many types of problems. Push-ups can be beneficial to overcome this problem. There is some research available on this topic on the NCBI website. According to them, heart problems as well as obesity can be reduced to a large extent in those who do push-ups. For the time being, further research needs to be done in this regard.

After knowing the advantages of push-ups, now we are talking about how to do push-ups exercises.
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage
6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage


Also Read: Alpha Meditation Relieve stress and calm the mind and make you energetic.

Steps to do Push-Ups

Based on the different types of push-ups mentioned above, here we are showing how to do push-ups exercises.

1. Standard Push Up:


  1. First of all, lay a yoga mat on the ground. After this, lie on your stomach.
  2. Keep the neck straight and keep the palms under the shoulders. Also, claws should be adjacent to the ground.
  3. Now, with emphasis on the hands, lift the body upwards. Then come down comfortably.
  4. Bring your body down until the chest touches the ground.
  5. Now slowly raise your body back upwards. Keep your hands straight and stay in this position for 10 seconds.
  6. Then slowly come back down.


2. Modified Push Up:


  1. First, place your hands slightly down the shoulder on the mat. Also, keep a short distance between the feet and keep the knees fixed to the ground.
  2. Now take the rest of your body downwards as before.
  3. Move your body down until your chest touches the ground.
  4. After this, push the body back upwards.
  5. Do this method several times in a row.


3. Wide Push Up:


  1. To do this push-up, you get into the standard push up, but keep your hands a little distance from the shoulder.
  2. After this, bring your body down comfortably, until the chest hits the ground.
  3. After that, rise back up and repeat this method.


4. Narrow Push-Ups:


  1. Narrow push-ups are initiated similar to standard push-ups. All that has to be done is that both of your hands are placed inward towards the chest.
  2. The entire method followed is similar to standard push up.


5. Decline Push Up:


  1. This push up is done using a table or stairs. Your hands are placed on the ground in a straight line and the feet are placed on the table or ladder.
  2. After this, bring your body downward with ease and try to attach the chest to the ground.
  3. Then move back upwards.


6. Diamond Push-up


  1. To do this push-up, you must come to the position of the standard push up.
  2. Your feet should be near with each other or there should be a 12-inch gap between the two legs.
  3. Your Back should be straight.
  4. Your hands should be inside your chest. After this, make a diamond shape with both your hands.
  5. Now slowly go towards the bottom and come back.
  6. By doing the Diamond Push Up every day, your triceps are strong.

Also Read: Best Anti Aging Yoga Asanas To Stay Young Always.

Note: If you are doing push-ups for the first time, then try to do it under the supervision of a knowledgeable person. In addition, each push up should be done in a set of three.

Following the method of doing push-ups, here we are telling you how to do push-ups in C form.


Tips for doing push-ups in the right form


Whether doing push-ups or any other exercise, it is important to always keep in mind some useful things. Here we are giving some special tips for doing push-ups.


  1. While doing the push-up, keep your hands facing the shoulder in front.
  2. Keep the feet together or at a distance of about 12 inches.
  3. Keep your back straight and leave your body weight on your hands and feet.
  4. Look down as you go downwards, and when you reach the bottom completely or until the elbow is at 90 degrees, then look towards the front.
  5. While doing push-ups, move your body downward at rest. It should not be hurried.
  6. The wall must be bent at least 45 degrees to push up.
  7. Try to get up in half the time it takes to get down.

  8. In this part of the article, we are going to explain the disadvantages of doing push-ups.



Disadvantages of push-ups


Although push-ups have been considered a good exercise, if it is done due to lack of information or if done incorrectly, it can have negative consequences. Here we are giving information about the disadvantages of doing push-ups.


  1. Incorrect push-ups can cause pain in the neck, back, abdomen, and wrist.
  2. In addition, there is a fear of injury to the elbow due to incorrect push-ups and there is a possibility of sprains in the body.
  3. Muscle strains and stiffness may also occur.
    6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage
    6 Type Push Up For Beginner and Benefits, Steps, and Push Up Disadvantage


Any exercise, if done properly, can be beneficial for health. One of them is push-ups. You learned about push-ups and its benefits through the article, as well as information about how it should be done. If you are going to do a push up for the first time, then our advice would be to do it under the supervision of a good trainer. In the comment box below, you should tell about the benefits of push-ups and how this article was beneficial for you.
Previous
Next Post »

Thank You For Commenting. Your Comment is under review. ConversionConversion EmoticonEmoticon