8 Benefits of Push Ups for the Body, Along with Things to Consider and How to Do It Correctly

Kapanlagi.com - Push ups are one of the popular sports activities, especially for those who want to shape their body muscles. However, besides shaping the body muscles, it turns out that there are many benefits of push ups for the body. In fact, the benefits of push ups make it a sport that can make the body healthier.

Although the way to do push ups is quite easy, if done incorrectly, it can cause body pain. Push ups are one of the simple exercises that can be done at home without the need for fitness equipment.

Push ups are isometric endurance exercises, which are movements performed using stationary objects to trigger muscle contractions. This makes the body muscles well-formed when done regularly for a sufficient period of time.

Well, for that reason, based on various sources, here are 8 benefits of push ups for your body, along with how to do push ups correctly and accurately. Let's check it out, KLovers.

1. Rules for Doing Push Ups

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Before understanding the benefits of push ups for the body, you also need to know the rules for doing push ups. And here are the rules that you need to understand before doing push ups correctly and properly:

1. Firstly, keep your back straight when doing push ups.

2. Secondly, lower your buttocks during push ups, do not lift them.

3. Thirdly, your body should form a straight line, and do not arch your back.

4. Lastly, ask someone else to observe your movements and body form when doing push ups. If you make a mistake, that person will help you correct the movement.

2. How to Do Push Ups Correctly

Next, how to do push ups correctly. You can practice this method to be able to do push ups correctly. Here's how to do push ups correctly:

1. Place both arms parallel to your shoulders. Then, create a sufficient distance between the palms of your hands.

2. Straighten your legs and keep your knees off the floor.

3. Next, align your body to form a straight line from your head, back, buttocks, to heels.

4. Lower your body by bending your elbows until your chest is lowered and is 5 cm away from the floor.

5. Hold for a few seconds, then lift your body back up with straight elbows.

6. Repeat the movement 10-15 times. The repetitions can be increased according to your body's ability.

3. Improving Heart Health

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The first benefit of push-ups for the body is that it can improve your heart health. A study has shown that doing push-ups 40 times in a row can reduce the risk of heart disease by 96%.

In addition, regularly doing push-ups can also shape and strengthen muscles, making the heart healthier. When doing push-ups, your heart works harder to distribute clean, oxygen-rich blood to the muscle tissues.

This has a positive impact on the cardiovascular health of your body, KLovers. By regularly doing push-ups, you can have a healthy heart and smooth blood flow.

4. Maintaining Muscle and Bone Health

In addition to heart health, push-ups also have benefits for muscle and bone health. When you do push-ups, it stimulates the muscles to become denser. The more muscle mass used in the exercise, the greater the production and release of a special hormone known as HGH (human growth hormone).

The push-up movement that utilizes multiple muscles triggers the production of HGH, which ultimately leads to muscle growth. Furthermore, after the age of 30, the body's muscle tissue continues to decrease due to the aging process. This can reduce muscle and bone strength by up to 5% each year.

Therefore, by doing push-ups, we can maintain muscle and bone health very effectively. This can even occur in the arms, shoulders, and lower legs. Even the spine and hips become healthier.

5. Strengthening Shoulder Muscles

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Another benefit of push-ups is that they can strengthen your shoulder muscles. Push-ups are very effective in strengthening the muscles around the shoulder joints. It's no wonder that people who frequently do push-ups have well-defined shoulders.

The muscles and tendons in this shoulder area are responsible for supporting the arm bones above the shoulders. Not only that, but push-ups also affect every muscle in your body. The movements involved in push-ups engage multiple muscles simultaneously, such as the chest, arms, upper back, core, legs, and hips.

6. Improving Body Vitality

Push-ups can actually improve body vitality. Many people are unaware that the push-up exercise can stretch the bicep muscles.

When doing push-ups, the bicep muscles undergo stretching which can increase flexibility. This is essential for maintaining your health and body vitality. Stretching the bicep muscles can also prevent various muscle injuries.

7. Preventing and Overcoming Sarcopenia

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The next benefit of push-ups is that they can prevent and overcome sarcopenia. Sarcopenia is a condition where muscle mass decreases due to aging processes.

This disease, which commonly occurs in the elderly, can make the body weaker and more fragile. Sarcopenia can occur more quickly in people who rarely exercise.

Therefore, to prevent and slow down the occurrence of this disease, it is important for you to regularly engage in exercises that can increase strength, such as push-ups, cycling, and many more. This is to stimulate muscle mass formation in your body.

8. Preventing Osteoporosis

In addition to making bones stronger, it turns out that doing push-ups can also prevent osteoporosis, KLovers. Indeed, every exercise can make the bones in our body stronger and healthier.

One of them is by preventing osteoporosis. When doing push-ups, you will have a low risk of experiencing osteoporosis. Push-ups can also maintain bone density to prevent osteoporosis.

9. Losing Weight

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Certainly, by exercising, our body can be in better shape. In fact, with exercise, we can stay away from obesity. One of the good exercises for losing weight is doing push-ups.

It is known that regularly doing push-ups can help in losing weight by burning body calories. The calories burned from this strength exercise are about 7 calories per minute.

10. Preventing Back and Shoulder Injuries

And the last benefit of push-ups is that it can prevent back and shoulder injuries. We know that by doing push-ups, the muscles in the shoulders will be stronger, and the bones in the back will be well-formed.

In addition, by doing push-ups, you can prevent injuries to your back and shoulders. The back is an important part of the body to support all movements, while the shoulders are responsible for supporting the arm bones.

To prevent severe injuries, you can do push-ups. By regularly doing push-ups, it can help strengthen those parts of the body.

Those are some benefits of push-ups that you can experience in your body. Not only can it shape your body, but push-ups can also maintain body health, especially in the heart area.

(kpl/gen/dhm)