Push-Ups for Weight Loss Starts with the Right Push-Up Variations
If you are determined to lose weight, including your push-ups in the workouts is definitely a must! Mentioned herewith are a few such push-ups that are effective in not only losing weight but also in burning calories.
Whether it’s your favorite or not challenging enough the push-ups remain the best exercises that let you strengthen your muscles. However, it is sometimes regarded as the biggest among all types of physical activities, and this workout is a perfect fit for the whole body. If a conventional push-up is all that you have already had and you wish to try some lighter ones or upgrade to some more challenging variants, then a variety of push-ups are waiting for you to try.
Regarding push-ups, regardless of which push-up you select to do double benefits will be guaranteed from these exercises. They facilitate changes in the way your body shapes, they raise metabolism and they speed up the weight loss process. If however, you want to try something different or you want to go ahead with your fitness and step up to a higher level than you can try several variations of push-ups.
What is a pushup?
Push-ups are a very popular type of exercise that work on your chest, shoulders, and your upper arms. In this exercise, you should lie on the floor with both of your hands positioned a little wider than shoulder width. The muscles will be involved in doing it by pushing the body upwards into a state where the arms are straight and then going back to a low position. They are versatile exercises that can be changed according to different fitness levels and can be directed towards certain muscles such as those in an article found on the International Journal of Fitness.
The push-ups to lose weight Can it benefit?
Push-ups were found to be weight-reducing according to the research sat The International Journal of Fitness. Consequently, if you’re going to benefit in weight-loss here’s what you will experience:
Burns calories
During the whole-body exercise of the push-ups, particular movement channels like the upper body, the lower body as well as the cardiovascular system are used. This is a weight loss combination when combined with a balanced diet. Adding push-ups to your routine can be a simple but efficient way of burning extra calories, especially if you are looking for potential solutions to lose the excess weight.
The muscles are stimulated
They engage a wide range of muscles including, the shoulders, chest triceps, core and legs. This is pushing muscles to grow. Muscle mass gains lead to a greater increase in the resting metabolic rate which ensures that your body is burning much more calories even when you are not in a physical activity.
Strengthens and extends endurance
The more often you do push-ups, the better your general strength, and endurance will get, which as a result also increases your capability to exercise at a greater intensity and burn more calories in the long run. Hence, if you feel like you need to raise the endurance and strength of your muscles doing push-ups regularly can be your solution.
Training for high-intensity intervals (HIIT)
Likewise, they are able to be integrated into HIIT routines as well. As a result of the high-intensity intervals and intervals of rest, the metabolism gets accelerated and is spent a lot of calories within a short span of time. In case you want a simple way to do high-intensity training exercises begin with push-ups and shed some weight.
The best ways to do pushups for weight loss
These are the advanced variations of the so-called push-ups that are meant to help one to achieve flat abs according to fitness expert Yash Agarwal.
1. normal pushup
The top-back part of your body is the one that is strengthened thus, fat gets burned and the muscles also become stronger.
How do I:
- Start with laying face down with your hands placed on either side but slightly further out than the shoulder width and then make sure that feet are in a straight line.
- Bend your body back as you slowly push the ground until your body is so close that it is nearly touching it. Now press your body back to the starting point.
2. push-up on knees
Knee push-ups are a variant of the classical style of push-ups that is adjusted making them easier to beginners. More reps and holding of weight with the progress of time will enable the individual to develop more muscles which will also mean more calories to be burned in the whole body and the dropping of the weight will be another prospect that comes with this kind of exercise.
How do I:
- Just like a standard push-up though with the knees propped on the ground.
- Bend your body until your chest is close to the floor and then straighten your back to lift it up. Ensure that your back is straight.
3. Inclined push-up
The inclined push-up is a much gentler alternative to classic push-ups and they focus majorly on the lowest part of the chest, this makes them a good option for new athletes as they will also help in burning calories.
What to do:
- Put your hands on a raised surface (e.g. an armchair or bench) while your feet stand on the floor.
- Descend your body until your chest almost hits the surface. Push back towards your head to rise.
4. Decline push-up
It emphasizes the shoulders and chest making the body burn more calories and the workout gets more intense.
What to do:
- Your feet must be placed on a flat surface (like a chair or bench) when your hands are lying to the floor.
- Lift your body up and down, not too low until your body is close to the floor, then lift your body up again.
5. A wide push-up
The Chest mainly sides are the wide push-ups’ targets thus giving them extra strength and a well-toned look in this area. The strength of the chest muscles which is a result of muscle engagement helps to develop good posture as well as improve the overall strength of the upper part of the body which can be used to increase the calorie count leading to weight loss.
How do I:
- Your hands should be an arm’s length away from your shoulders.
- Move your body close to the floor until it is almost touching and then push yourself upwards.
6. Push-ups with diamonds
Targeting triceps and chest on top of that equally, strengthening them as well as causing more calorie burn could be the result to Push-Ups for Weight Loss.
What can you do?
- Complicated, no there’s a simple trick to forming a diamond shape place your hands facing down directly before you in line with your stance and by joining the thumb and the index fingers together just two steps you will form a diamond shape.
- Star-like astronauts do in their EVA suits (thought to be of extraordinary significance), which has been lowered downwards to the ground, push upwards just like this by contraction and relax.
7. Clap push-up
By vigorously jumping up or accelerating the movement you may amp up your intensity and increase heart rate leading you to burn more calories beside muscle development.
The same as normal push-ups.
- Come down and bend your arms and shoulder back while pressing your legs down and forcefully pool your hands around your body before resuming portability to the initial posture.
- Implementing these tasks during your exercise will distinctly make them different, train various muscles, and lead to higher calorie burn and weight loss.
Are there any negative side consequences of pushing-ups?
The standard views on push-ups are that they are usually safe when practiced properly. But with the wrong execution, such might be possible:
Overtraining fast causes damage to the deep fiber and muscle fascia while overload immediate results in tears or muscle strain.
Situations appear severe when some muscles are suffering, especially them. So, for example, if one has been through an injury and the shoulder is aching they should stop stretching as it could lead to the pain becoming worse.
Signal your body for feedback, and correct your way if necessary. Also, be conscious of breathing, i.e. alternately, in a slow pace rhythm side by the side with a trained personnel either like by being spot for tips sake etc.
