Push-up
A Very Good Exercise Push-ups are a very good exercise
You all know more or less push-up exercises It has long been a popular and effective chest and neck exercise This can be done by both men and women Push-up exercises are mainly pectoral, triceps muscle exercises, deltoids, serratus anterior, coracobrachialis and abdomen exercises. Push-up exercises include cardio, strength and adaptability .
How to do it?
There are many sorts of push-ups, such as: diamond, clap, wall, fingertip, inclined, wide, pyramid, traveling, walking, etc. Push-ups.
Push-ups three days every week - at some point at a time will shape your upper body, especially the neck, triceps and chest very quickly.
Common push-up rules:
Do push-ups 6 to 18 times in 3 sets. But you'll do more times counting on your fitness. You can hold the push-up position for 10 seconds for the last time
Lay down with your palms on the floor and your chest slowly resting on the floor The hands should be along the chest, just outside the chest The two legs will be parallel and straight
The head should be parallel to the body, and appearance forward
Now keep the feet on the ground (fingers down and ankles up) with both hands and slowly lift the body off the ground. The body will be very straight, the upper back and the lower back will be very straight Pull the abdomen inwards Like the first picture above
Now slowly lower your body towards the ground, keep your hands in the same way and keep breaking your elbows, body or chin will almost touch the ground, elbows will not touch the ground. Keep your legs straight The back will also be straight
Stay like this with the weight on your hands (like the second picture above), take a breath and multiply 6 to 18
Now get up with the weight on your hands and exhale Do 5, 6 and 7 like this two to three more times
Way # 1:
On the condition of the abdomen. And the way to measure it is the abdominal exercise "plank".
Basic plank is given by lying on the toes and mass on the hands and elbows. Take a look at the picture.
Results:
If the basic plank can be less than 60 seconds -> below the fitness average
If you can stay 60 seconds -> Average fitness
If you can stand for 60 seconds with your legs up on a table -> above the fitness average
If you can stay for 60 seconds without stretching your elbows, then your body is fully fit
Way # 2

Bookdon. We are all more or less familiar with Bookdon. It is a very popular exercise to increase the chest muscles as its position and movement is very easy.
You have to lie down and take position on the toes and palms of the hands. Then fold the elbow and bring it up to an inch above the book floor with a one second break to return to the undo. A bookdown will be calculated.
Many people give bookdon by twisting the waist, there is no need for that.
Results:
Less than 15 bookdons at a time -> below average
18 to 29 bookdon-> average
30-44 bookdon-> above average
More than 45 bookdons-> full fit
Way # 3

"Chinup" is one of the main exercises for the whole upper back of the body including arms, arms, back and shoulders. The exercise can be done in two ways, one) the palm of the hand facing itself, 2) the palm of the hand facing the opposite direction. Hang the chest in any way in the bar and bring it in contact with the bar. There you have to take a break like a second and slowly bring the body down again. There will be a pullup to lift the body once up and down once.
Results:
Less than 3 chinups -> below average
3 to 6 -> average
8-10 -> above average
More than 10 -> full fit
Benefits of pushup (bookdown)
1. If you do pushups every day, your body's Chest, Biceps, Triceps, Shoulder, Back muscles will increase.
2. Pushups are a very important exercise for those who want to lose weight
If admitted, they will only have to do pushup and free hand e for 1 month.
3. It is impossible to bring the body's sep without pushups. Giving pushups is very important to bring the perfect sep.
4. Giving pushup increases power in hand.
5. Pushups can help prevent any injuries.
6. It is very important to give pushups for those who do weight training
7. Pushups help build muscle.
Try to do pushups like the picture above
1. First fix the position like No. 1 then try to go to No. 2. Keep the palms of the hands on the floor and keep the chest (chest) down slowly on the floor. Do not lie down on the floor again, otherwise the pushup will not be effective. Then slowly bring the chest (chest) up again like 3rd.
2. Always try to put the pushup in front of the mirror. If your right or left may be a little bent, you'll fix it.
3. When doing pushups, keep the head parallel to the body and look forward.
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