There are many benefits of push ups . For many, the thought of performing a push up conjures memories of gym class. While these memories may or may not be the most pleasant, your gym teacher was actually doing your body and mind a favor – even if his whistle and constant yelling seemed like the opposite.
Perhaps one of the easiest exercise movements, the standard push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. If you’re not convinced about adopting a push up routine into your exercise program, or you simply wish to understand the power of this simple exercise, continue reading to uncover the real benefits of push ups.
1. Increase Functional Strength via Full Body Activation
As you lower your body to the floor and the familiar “burn” begins to encompass your muscles the last thing you’re thinking about is the number of muscles you’re using. However, this is one of the top benefits of pushups. As you engage in this exercise, literally every major muscle in your body is called upon to execute the movement.
Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. Classified a a compound exercise – meaning multiple muscle groups are called upon – you train the most important muscles throughout your body. Have you ever wondered by a standard bench press is so easy when compared to a standard push up? This is why.
2. Muscle Stretching for Health and Vitality
One of the most underrated benefits of doing push ups is the stretch it provides to your biceps and back muscles. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself to the starting position your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries, but a well-stretched muscle feature a solid and attractive appearance.
3. Enhance Your Cardiovascular System
As stated earlier, push ups are classified as a compound exercise as it calls upon multiple muscle groups. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.
4. Increase Whole Body Muscle Definition – HGH Promotion
Throughout the movements of a push up, you recruit a wide array of primary and stabilizing muscles. The more muscle mass that’s utilized in a strength training exercise, the greater the production and release of a specialized hormone known as HGH, or human growth hormone.
As a young man or woman, your body pumped out large concentrations of this specialized hormone to support the natural growth of your entire body. However, as you age the natural release of HGH declines, which makes building muscle a challenging task for older adults.
By calling upon such a wide array of muscles, the production of HGH is triggered, which ultimately results in muscle hypertrophy – or muscle growth. To maximize push up benefits, you must incorporate this exercise into your regular strength training program
5. Protect Your Shoulders from Injury
One of the most debilitating, and common, injuries for older individuals is a rotator cuff injury. While the severity of this injury is based upon a host of unique circumstances, protecting this delicate part of your body must become a priority.
The standard push up has been found to be among the most effective ways to safeguard your shoulder joints from injury; especially in older adults. Because push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements.
By supporting the strength and health of primary and secondary shoulder muscles, the likelihood of debilitating injuries significantly lowers.
6. Improve Your Posture
Whether you sit at a computer all day or simply ignored the nagging recommendations from your mother or teachers, improper posture can destroy your health and comfort as you age. One of the most common reasons for a lack of proper posture is weak core muscles.
In order to properly hold your shoulders and back, your entire core must be strong enough to support its vertical positions. When push ups are properly executed, the muscles responsible for supporting posture are strengthened and fine-tuned. Moreover, as you regularly engage in push ups, your body will naturally lean toward proper posture. This is one of the most influential passive benefits of push ups.
7. Prevent Lower Back Injuries
There are few injuries as debilitating as a lower back injury. This essential part of your body supports practically every movement, so if it’s damaged or injured even the simplest of tasks can become excruciatingly painful. As mentioned earlier, pushups call upon your entire torso to stabilize its movements. By doing so, you strengthen this vulnerable part of the body.
By developing strength in this specific portion of your body, you cultivate muscles responsible for reducing lower back pressure, which is imperative to prevent and treat low back injuries.
8. Save Time While Cultivating a Strong Body
When surveys are conducted to determine why an individual does not exercise more the most common answer is a lack of time. We live increasingly busy lives, and while exercising is essential for a healthy body, it’s most commonly the first activity eliminated from a daily list of chores.
Although you may not have time for a traditional strength training or cardiovascular workout, if you have five minutes you can achieve a full-body workout with push ups. Want to add variation to this swift and potent exercise movement? Delve into the many different hand and feet placements to target muscles from different angles, which supports rapid strength and size development.
9. No Cost for a Full Body Workout
Although you may have a desire to join a world-class gym, their monthly dues may not fit in your tight budget. Thankfully, you don’t need an expensive gym membership – or even any equipment – to obtain an effective and thorough full body workout.
By engaging in push up exercises, you effectively fatigue major and minor muscle groups, which provide the same benefits as a traditional full body exercise performed at the gym on expensive and cumbersome equipment.
10. Increase Testosterone and Reduce Osteoporosis Development
As men and women age, the concentration of various hormones begin to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.
Moreover, weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis.
Wise African Proverbs to Fill you With Wisdom
African Proverbs may vary in meaning from one language to another, but one thing common about them is that, they teach you a lot about life. Read our collection of Wise sayings among Africans to enrich your speech.
Wise African Proverbs About Life
The lizard that jumped from the high Iroko tree to the ground told it would praise itself if no one else did.
He who sees an old hag squatting should leave her alone, who knows how she breathes?
Anger against a brother is felt on the flesh, not in the bone.
No matter how beautiful and well-crafted a coffin might look, it will not make anyone wish for death.
When a mighty tree falls, the birds are scattered into the bush.
He who runs after good fortune runs away from peace.
He who thinks he is leading and has no one following him is only taking a walk.
Do not look where you fell, but where you slipped.
Knowledge is like a garden: If it is not cultivated, it cannot be harvested
Between true friends even water drunk together is sweet enough.
If you don’t stand for something, you will fall for something.
You must attend to your business with the vendor in the market, and not to the noise of the market.
A common snake, which a man sees all alone, may become a python in his eyes.
Look for a dark goat first in the daytime because you may not find it at night
What an elder saw while sitting, a youth could not see it standing
A lie travels round the world while truth is putting her boots on.
You will never plough a field if you only turn it over in your mind.
Experience is a comb which nature gives us when we are bald.
A father is a banker provided by nature.
Parents can tell but never teach, unless they practice what they preach.
Speaking without thinking is like shooting without taking aim.
There are many types of ships. There are wooden ships, plastic ships and metal ships. But the best and most important types of ships are friendships.
Words have no wings but they can fly a thousand miles.
Preparation and caution are always wise, but ultimately God is in control of my safety, security, and strength. As a face battles, may I balance preparation and trust🤔😉#Wisdom #Proverbs #preparedness pic.twitter.com/QzxfHWtjUC
— Chrisann M Dawson (@ChrisannDawson) April 21, 2020
Inspirational Qualities about Kofi Kinaata Every Ghanaian Youth Should Learn
Inspirational Qualities about Kofi Kinaata Every Ghanaian Youth Should Learn
Martin King Arthur known in Showbiz as Kofi Kinaata is a Ghanaian musician and songwriter from Takoradi. He is one of the best rappers in Ghana and is well known for his unique rap style. He was adjudged the most influential Ghanaian by Avance Media in 2019 topping a least of 50 finalists.
Kofi Kinaata has a sterling career in music and a great personality, In this article, we bring to you some inspirational qualities of Kofi Kinaata we think will benefit you.
Uniqueness is Key
Kofi Kinaata is unique in everything he does. His style of rap, choice of word, performance style can’t be likened to anyone else.
Boss u made me cry today😭cos of this song
We’ve indeed come from afar to hustle pic.twitter.com/gmLawzbvKJ
— Raphael Donkor (@RaphaelDonkor9) April 17, 2020
Hard work Leads to Success
Growing in a town where not many well-known rappers live, Kofi Kinaata has worked his way to stardom with little inspiration. He demonstrated determination, creativity and consistency in his career. It is no wonder every single he releases receives a massive audience.
It All Begins with Humility
Kofi Kinaata is a very humble and down to earth person. The “Fante Rap God” does not only advise people to live responsible lives as seen in his lyrics, he lives it. He is one with little or no controversies.
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Moral educative Entertainer.
Kinaata carefully chooses his words and punch lines as a way to morally educate his fans. This is one reason his music is loved by all age groups. Since his beginnings, all his songs always have a message to tell.
– The Crusade
– Sweetie Pie
– Confession (Steer No)
– Made In Taadi
– Time No Dey
– Single and Free
– Last Show
– The Whole Show
– PLAY (More Mbelede)
— Kofi Kinaata (@KinaataGh) July 19, 2018
Famous Kwame Nkrumah Quotes That will Inspire you
A collection of Kwame Nkrumah Quotes
Kwame Nkrumah was a Ghanaian Politician and a revolutionary. He led Ghana( then Gold Coast) to independence in 1957. He was indeed a man of vision. His leadership impact was not felt only in Ghana but across Africa as a whole. Kwame Nkrumah was able to achieve great success in politics and this was attributed to his ability to apply the philosophy of logical positivism. In this article, we bring to you a collection of great Kwame Nkrumah quotes
“If by their fruits we shall know them, they must first grow the fruits.” Kwame Nkrumah
“All the fair brave words spoken about the freedom that had been broadcast to the four corners of the earth took seed and grew where they had not been intended.” Kwame Nkrumah
“Those who would judge us merely by the heights we have achieved would do well to remember the depths from which we started” Kwame Nkrumah
“Action without thought is empty. Thought without action is blind.”
“African Unity is, above all, a political kingdom which can only be gained by political means” Kwame Nkrumah
“I am not African because I was born in Africa but because Africa was born in me” Kwame Nkrumah
“The forces that unite us are intrinsic and greater than the superimposed influences that keep us apart.”
“It is clear that we must find an African solution to our problems, and that this can only be found in African unity. Divided we are weak; united, Africa could become one of the greatest forces for good in the world” Kwame Nkrumah
“Any meaningful humanism must begin from egalitarianism and must lead to objectively chosen policies for safeguarding and sustaining egalitarianism” Kwame Nkrumah
“We face neither East nor West; We face forward”
“We are going to demonstrate to the world, to the other nations, hat we are prepared to lay our foundation – our own African personality” Kwame Nkrumah
“It reminds us of the fact that a nation or a people can break loose from oppression without violence” Kwame Nkrumah
“It is far better to be free to govern or misgovern yourself than to be governed by anybody else” Kwame Nkrumah
“Capitalism is a development by refinement from feudalism, just as feudalism is a development by refinement from slavery . Capitalism is but the gentlemen’s method of slavery” Kwame Nkrumah quotes
“All people of African descent, whether they live in North or South America, the Caribbean, or in any part of the world are Africans and belong to the African nation” Kwame Nkrumah quotes
— FREE WIFI (@wifiwrld) April 17, 2020
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