Not only does push-ups help strengthen the upper body
Push-ups are a classic exercise that helps strengthen the chest, shoulders, backarms and core muscles without the need for weights. However, according to fitness expert Abhi Singh Thakur, a strength training and fitness trainer in India: Many people may find push-ups that put pressure on the wrists or are not suitable for their current physical condition. The important thing is that you have many other safe and effective alternatives."
Thakur says push-ups have undeniable benefits: improve posture, burn calories and support heart health. A study published in JAMA Network Open shows that men who do push-ups more than 40 times a day have a lower risk of cardiovascular disease than those who do less than 10.
However, incorrect technique or over-exercise can easily lead to injury, especially in the shoulders and lower back. Therefore, changing the exercise, both to reduce monotony and to suit personal abilities, is necessary.
7 replacement push-ups: easy to do, high efficiency
Here are 7 exercises suggested by experts that can replace push-ups while still affecting the same muscle group:
Dumbbell Bench Press: Lie on your chair, holding the dumbbells with your hands, pushing them up from your chest and then lowering them. This exercise strengthens the chest, shoulders and tripods.
Dumbbell chest Fly: Hold the dumbbells on your chest, extend your arms to the sides and bring them together, like a hug to a large object. rat effective for the chest and shoulders.
Floor Press: Similar to lying on the floor weightlifting, but performing on the floor helps reduce pressure on the shoulder joints.
Resistance Band chest Press: Attach a resistance band behind you, push your arms forward as if doing push-ups. Suitable for people without weights.
Side Plank: Strengthen your core, back, back and glutes. This variety also helps improve balance.
Standing dumbbell punch rotation: Hold the dumbbells, rotate your torso and punch cross-legged, helping to impact your shoulders, abdomen and back.
High Plank: The seed pose is prepared to push but hold still, helping to tone the shoulders, abdomen and buttocks.
Who should be cautious when practicing these exercises?
People with injuries to the shoulders, wrists or elbows should avoid or exercise under supervision.
Patients with high blood pressure or cardiovascular disease should consult a doctor.
People who are new to obesity should have lighter variations such as push-ups on the wall.
Pregnant women should avoid lying on their backs in the second and third trimester.
