How to Strengthen Push Ups, Increase Muscle Strength for Longer Exercise Duration

Push up movement (Pixabay)

YOGYAKARTA - How to do push ups is important for those who want to maintain health and body fitness. Push ups have many benefits, ranging from increasing muscle strength, training balance, improving posture, to losing weight.

However, not everyone is strong enough to do repitisi movements in push ups. Don't worry, here are 5 ways to increase strength and endurance during push ups. With regular exercise, you'll be able to do it.

Strong push ups can't be obtained instantly, but gradually through a regular exercise process and done correctly. Because if push ups are not done correctly, not only do they eliminate the benefits but can also cause injuries. Reported from various sources, here are 5 ways to be strong to do push ups.

Before moving on to other exercise techniques, the first way to be strong in push ups is to make sure that your push up technique is correct. Push Up involves many muscles and joints so if it is not done correctly it can cause injury.

Start doing the movement slowly by paying more attention to the correct push-up technique. After the technique is correct, you can then switch to the next way.

The next way to be strong in push ups is to start practicing by putting your hands on the wall, your body in a straight position, and your feet on the floor. After that, you can increase the difficulty of the exercise by putting your hands on the table, then the chair, to the lower ones like stairs.

The lower the position of the hands, the heavier the body load. Gradually, you can push up with your hands on the floor.

Regular exercise will increase your muscle strength which will automatically make you able to do push ups for a longer duration. You can start with push up exercises with three sets of repetitions. Each set is 10 times with a 30-second pause duration.

After 3 feels light, you can increase the target to 5 sets every day. Make a habit of this exercise so that your body is strong to do push ups for a long time.

Additional weights on the body will train the muscles to lift the load more strongly when performing the repitisi push up movement. This additional weight can be anything that can add body weight, for example a weighted vest or a bag filled with sand.

You can use this additional weight as a variation in the push up exercise. However, make sure that the weight used is safe and does not exceed your body's capacity.

The way to be strong is to do the last push is to do the plank movement after the push up. The plank movement can strengthen the muscles and train the balance. Two things that are very needed in push up exercises. You can do the plank movement for 10-30 seconds as a cover for the push up exercise.

So that's how to do push ups. With regular exercise, muscle strength will gradually increase and you can do push ups for a long time.

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