7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push
Steve Speirs
Language: English
Pages: 169
ISBN: 2:00248732
Format: PDF / Kindle (mobi) / ePub
"As a symbol of health and wellness, nothing surpasses the simple push-up. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs." —The New York Times
If you're ready to massively increase your strength, follow the 7-week program in this book and you'll soon be able to complete 100 consecutive push-ups! You'll also transform your fitness, look great and feel even better as you sculpt every muscle from your neck down to your calves.
Offering several custom-designed, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to enhance their strength training program.
Unleashing the power of the ultimate strength exercise 7 Weeks to 100 Push-Ups includes:
•Instruction on how to do a perfect push-up
•Muscle-by-muscle breakdown of strength-building
•Challenging push-up variations
ground. 1 Breathe in as you lower your torso to the ground, stopping when your elbows form a 90-degree angle and your chest is an inch or two from your hands. Keep your elbows close to your body. 2 Breathe out as you push yourself up using your arms. Think of raising yourself by attempting to push the ground away from you. The power for the push will predominantly come from your shoulders and chest. One-armed push-up This variation strengthens the chest, triceps and forearms.
People lose up to two percent of muscle mass per year, eventually losing as much as 50 percent of muscle mass in the course of a lifetime. The effects of losing muscle mass include a decrease in strength, greater susceptibility to injury, and an increase in body fat. The good news, however, is regular exercise enlarges muscle fibers and will help stave off the decline by increasing the strength of muscle you have left. In fact, in many cases, strength training has been proven to reverse the loss
push-ups give you more strength to carry out the activities you do every day. Lifting, carrying, moving, cleaning, gardening—these daily chores will all be so much easier to do as you work your way through the 7 Weeks to 100 Push-Ups challenge. Why Push-Ups? Push-ups are functional, multi-joint, multi-muscle movements that mimic the actions and movements we perform on an everyday basis. If you’re already following a structured strength-training plan, you may question why you need to begin
almost straight, but be careful not to lock or snap them in place. Also, be sure to keep your elbows close to your body and are not splayed out past your hands. If your form is good, you should feel a contraction in your triceps muscle. See page 37 for perfect push-up form. 19. When’s the best time of day to do the program? The best time of day to work out is very much a personal preference. Some people report they have the most energy first thing in the morning just after they wake up.
to motivate yourself to work out, why not recruit a few friends or family members to take the challenge with you? Injury Prevention It’s safe to say that nothing is more frustrating when you’re training hard than encountering an injury. If you have any doubt as to your current ability to perform the 7 Weeks to 100 Push-Ups program, please consult with your doctor or trained medical professional. A pre-existing injury may be aggravated if you dive into the initial test and begin the