PT Health Life – Push-ups and variations of push-ups are one of the simple, easy-to-do exercises that help strengthen muscles, burn calories, thereby losing weight quickly.
1. How do push-ups help you lose weight?
Push-ups are an exercise that helps increase strength, improve endurance, help burn calories and is a very effective addition to exercise plans for weight loss .
Push-ups are a complex exercise that affects many muscle groups at the same time. This exercise not only helps build muscle but also increases heart rate, helping to burn calories and fat. You can combine different push-up variations to impact many different muscle groups, increase exercise intensity and maintain your exercise routine. Performing push-ups to lose weight maximizes calorie burning while strengthening the chest, shoulders, arms, and torso.
Push-ups are very flexible and can be adjusted to suit all fitness levels, making them easy for beginners and advanced athletes.
2. Push-ups help lose weight the fastest
2.1. Basic push-ups
Push-ups are an exercise that uses many muscle groups, helping practitioners increase metabolism and burn more calories throughout the day. This can help you lose weight and maintain a healthy body weight.
How to do it:
– Start in a high plank position with your hands placed wider than your shoulders, your toes on the floor, your feet stretched straight back, next to each other.
– Keep your body in a straight line from head to heels, focusing on your torso.
– Slowly bend your elbows and lower your body until your chest almost touches the floor.
– Then straighten your arms and push yourself up to the starting position.
– Perform 12 to 15 repetitions.
2.2. Shoulder touch push-ups
This exercise affects many muscle groups, helping to burn calories and reduce excess fat most effectively.
How to do it:
– Start in a high plank position with your hands placed wider than your shoulders, your toes on the floor, your feet stretched straight back, next to each other.
– Lower your body until your chest almost touches the floor by bending your elbows.
– Push back to starting position by straightening your arms.
– When starting the push-up, lift your right hand off the floor, touching your left shoulder while keeping your body stable.
– Place your right hand on the floor and repeat the push-up movement.
– When starting the next push-up, lift your left hand and touch your right shoulder.
– Do 12 to 15 repetitions, alternating shoulder taps.
2.3. Push-ups with wide arms
Wide-arm push-ups mainly impact the chest and shoulder muscles more than regular push-ups. These movements help burn excess fat , strengthen muscles, and help lose weight quickly.
How to do it:
– Start in a high plank position with your hands placed wider than your shoulders and your toes on the floor, feet close together.
– Keep your body in a straight line from head to heels, focusing on your torso.
– Slowly bend your elbows, lower your body until your chest almost touches the floor.
– Push yourself up to starting position by straightening your arms.
– Perform 12 to 15 repetitions.
2.4. Diamond push-ups
The diamond push-up exercise helps burn calories , strengthen chest muscles, and increase the size of triceps muscles.
How to do it:
– Start in a high plank position with your hands closed, forming a diamond shape with your thumb and index finger.
– Keep your body in a straight line from head to heels, focusing on the core.
– Bend your elbows, lower your body until your chest almost touches your hands.
– Push yourself up to starting position by straightening your arms.
– Perform 12 to 15 repetitions.
2.5. Pike push-up
Pike push-ups help strengthen the shoulders and core muscles.
How to do it:
– Start in downward facing dog position with your arms wider than shoulder width and hips raised toward the ceiling.
– Hold your body in an inverted V shape, with your head between your stretched arms.
– Slowly bend your elbows and lower your head to the floor, lifting your hips up.
– Then straighten your arms and push yourself up to the starting position.
– Perform 12 to 15 repetitions.
