Week 1: Building habits (10×10)
Do 10 sets of 10 reps. Divide the day equally in the morning, noon, after work, before going to bed. Focus on building habits and maintaining proper posture during exercise.
When it first begins, pain quickly appears, especially in the triplicate muscles of the head, chest and even the whole body. However, spacing between repetitions throughout the day makes it easier to maintain consistency.
Week 2: habits formed (5×20)
Do 5 sets of 20 reps. Start focusing on each movement. This increases the challenge while maintaining controllable levels. This week, the pain may disappear. You started to feel stronger in the middle.
Week 3: Time to increase challenges (4×25)
Do 4 sets of 25 reps. Once you have formed the habit, you need to increase the challenge of the push-ups. You should try to do 100 push-ups for as few sets as possible. This promotes muscle endurance.
Week 4: Feeling progress (the less the better)
Aim to complete all 100 push-ups in as few sets as possible. You should challenge yourself and follow your progress every day. Energy, concentration, and overall health improve.
After 1 month of completion, muscle strength and endurance will improve. You can do push-ups many times but less tired. The recovery process between sets has also improved.
This challenge is suitable for people who want to develop consistency and strength of the upper body. This exercise is also suitable for beginners, and can be done anywhere.
However, the form of exercise is very important. You can start with 30 or 50 push-ups, then gradually increase the number of times. In addition, make sure to combine mobility exercises, especially for the chest and shoulders.
