How to increase your push-up ability and why you should

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College gymnastics teachers can leave their case in peace: eliminating 40 pumps is good for the health, and especially for those who have reached age 40

This was stated by a team from the Harvard School of Public Health, which recently published its findings on the association between the "lifting capacity" of an active man and his cardiovascular health. As part of the study, 1,104 men (all firefighters) underwent a lift test and were monitored over a 10-year period. People who had 40 or more pumps in the beginning (compared to those who had less than 10) had a 96% reduced risk of cardiovascular disease. And of the 37 VCT-related cases reported in the next decade, all but one came from a participant who had performed less than 40 pumps.

So, what does all this mean? Increasing the ability to lift is a sign of long-term health in your heart. It may not sound very enlightening, but as the Harvard team has concluded, you should be able to organize your own VCT risk "test" just by putting yourself on the ground. Do not worry if you do not reach 40 years old (remember, the control group of this experiment was made up of firefighters, with an average age of 39.6 years), but if you really have trouble reaching 10 or 15 years, you should consider devoting yourself to it. a little time for exercise. Increasing your lifting ability alone will not improve your cardiovascular health – better sleep and less alcohol / sodium / stress are also important – but it's a step in the right direction and could healthy habits elsewhere in your life.

For more information on the study, go here, and for our tips on fitness pumps, see below.

scope
For a long time, the men came to the gym and immediately began to throw iron. Stretches, tissue work and dynamic warm-ups were either not considered or were considered unnecessary additions to training already under time constraints. This is stupid. Attempting to do a workout without stretching is like trying to telecommute using the wifi of the cafe. You will be more efficient, less stressed and more confident when everything goes well. We suggest releasing the arms before the flares with stretching of the pecs, biceps, deltas and lower back.

No shame to use the knees
Everyone has to start somewhere. Using a mat with each knee behind you is a great way to reintroduce movement into your arms and chest. You can also do semi-standing pumps against a bench or slope. Just remember: do not be complacent. Finally, you will have to try the exercise in the traditional way to make real progress.

Master the "perfect push-up"
Nah, we are not talking about the sensation as Seen on TV. A perfect push-up is a clean, slow down-and-up. Pumping on the ground as if you were giving CPR – without bending your elbows – does not matter. It is more than fitting to sacrifice representatives at pumps if you do them well. An old thing? Find your number for perfect pumps … say it takes 20. Reduce by half. Make five sets of this half-figure, each with one minute of rest in between. It will offer volume without discouraging you.

Mix & em em up
Flip a BOSU ball and note the pulls while keeping one end in balance. Take a pair of dumbbells and make five pumps by clinging before making a few renegades. (Alternating, pulling each dumbbell on your chest … neither easy nor fun.) Try to do triceps on an exercise ball. The more methods you try, the more simple and trivial old pumps will seem mundane. You will do 75 in no time.

Steal them during the day
Not necessarily during a staff meeting or your daughter's dance recital, but there are times during your day when you can "fly" several sets of pumps. I had a trainer who did famous sets during commercial breaks while watching TV. Stand out 20 hours before your shower, just to circulate the blood or to shake your warm up before a race. These "surprise sets" should not be high intensity (see "Stretch" above), but can be a great way to make the pumps more familiar and more user-friendly.

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