10 BENEFITS of making LIZARDS

A physical activity, whatever it is, must be constant over time in order to obtain good results. Push-ups are very practical exercises that can be done at home with no other tools than our own body and a flat surface. This activity consists of performing a type of bending, from the position of a plank, with movements towards the ground, opening the back wide, bending and stretching the arms, and it is used to work different parts of the body. The main benefits of doing push ups are numerous:

• You can perform push-ups from anywhere and without the help of any material, just using your own weight.
• Being easy to do, in its basic modality, they are good exercises for those who want to start exercising.
• Like any exercise, it helps improve mental health, serving to reduce stress and improve concentration, among other aspects.
• They help train our physical endurance. This is due to the position of the body itself and the continuous movements that it has to carry out without losing that position for a certain time. In the beginning it is advisable to do few repetitions well done before many push-ups in a bad position, since it can hurt you.
• You work many muscles at the same time, as this activity facilitates the exercise of several muscles of our body, from the back to the hip, through the triceps, biceps and abdomen and including the legs. This is very practical because it means that only with the push-ups you can strengthen many parts of our body, which is very effective when you do not have time to dedicate yourself to performing an exercise for each type of muscle.
• It favors a correct position of your body, since doing push-ups daily helps the trunk get used to maintaining a correct posture because these exercises require that the body be straight for the duration of the activity.
• This exercise makes the heart pump more blood and increases respiration, thus improving oxygenation and the functioning of our metabolism.
• It can aid weight loss when combined with other exercises and a balanced diet.
• Push-ups strengthen the wrists, arms, forearms, and elbows, among other parts of the body and joints. This helps to achieve highly toned, strong, and healthier-looking arms.
• It can serve as a warm-up to prevent injuries in case we perform harder physical exercises.

What muscles do pushups work?

Push-ups work the muscles of the upper torso, which include the shoulders, pectorals, biceps, triceps, and back. A correct development of this exercise strengthens all the aforementioned muscles and also helps in a complementary way to tone the abdomen and lower back. Additionally, push-ups work the wrists, arms, forearms, elbows, hips, and legs.

We recommend you read this other post on Which muscles do push-ups work to learn much more about it.

After knowing the benefits of doing push ups, it is convenient to know how to do well. Like the rest of physical activities, push-ups consist of a certain technique that allows you to perform them properly and without risk of damage. In a HOW WE show you how to do push ups correctly step by step to obtain all the desired benefits:

1. Do simple arm stretches to avoid injury when doing this exercise.
2. Get into the initial plank position with your head raised and your neck perfectly aligned with your back. The hands must be at the height of our shoulders and the thumbs inwards. If you are a beginner, it is advisable to put your knees on the ground. You can stay in that position with your body tense for 10-20 seconds to get used to it.
3. Once the position is correct, lower yourself towards the ground taking care that your shoulders are straight and do not rise towards your ears when you descend with your whole body.
4. Remember to keep your back and hips completely straight during the exercises to avoid injuring yourself.
5. When you go down, the elbows should be close to the body, as this will help to work the chest, triceps and shoulders well.
6. Start with low repetitions and increase them as your body gains the desired strength and endurance. The ideal is to do 15-20 repetitions in 3 series.
7. Remember that breathing is very important in this exercise and that it is more effective to do few repetitions but do them properly without losing the position of the body.

Here we leave you an article and a video that will help you learn How to start doing push-ups, so that you do them correctly from the beginning.

Next we are going to propose a exercise routine to define the arms from your house:

1. For this routine, find a space at home that allows you to stand up, lie down or lie down. You can use a mat on the floor to make the exercises more comfortable for you.
2. First, perform a series of arm stretches to avoid injuries in the development of physical activity; Raise your arms and interlock them, stretching your shoulders and back (stay in this position for about 15 seconds). Then raise one arm, bend the elbow so that the forearm goes behind your head and press it a little to stretch well (do the same with the other arm). Finally, stretch one arm and, with the help of the wall, push slowly, opening the chest without moving the shoulders from the site (do the same with the other arm). Also do hip rotations and basic leg stretches.
3. Once you have stretched, move on to the first exercise. With the help of a dumbbell in each hand, lift your weight by flexing your elbow and do 3 sets of 10 reps. Remember to keep your knees slightly bent and your feet at shoulder height. With this activity we work the biceps.
4. After this exercise, return to the slightly bent knees position and, with the help of the dumbbells, bring your arms behind your head with your elbows bent and then stretch them up, and again flex your elbows. . Perform this exercise for 3 sets of 10 reps to work your triceps properly.
5. Stand up straight and grab a dumbbell in each arm. The exercise consists of raising your arms laterally until they reach the height of your shoulders and hold for 20 seconds before lowering them. Do at least 1 set of 3 reps. This exercise works both biceps and triceps and helps to strengthen the muscles of the arm and its definition.
6. Finish by doing the push-ups. If you do this technique correctly, you will work several muscles while, in particular, you strengthen, tone and define the arms.

As you can see, to strengthen and define the arms, apart from warming up, stretching and doing push-ups, it is convenient to use dumbbells or weights, so here we leave you another option of Weight routine for biceps.

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