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Ever consider doing push ups for 30 days? If not, maybe you should get more familiar with this article regarding the challenge we’ve created for you. This is a pretty tough push up challenge for 30 days that will help develop your arms and chest muscles in addition to increasing your overall strength. The program of push up challenge 30 days should be comprehensive and well thought out. Prior to the start of any exercise or training routine/program, individuals should know all the details of the program, routine or challenge and be mentally and physically prepared to complete the challenge in it’s entirety. To get visible results, a person should be engaged long and continuously. This program of training is quite popular, as its implementation allows you to qualitatively work out several muscle groups at one time.
The disseminated option
The daily schedule lasts 25 minutes. Carrying out the challenge completely and correctly will allow your body to undergo a transformation in addition to building a higher level of endurance than before. Training on a consistent level will help the individual increase the number of push ups done on any given day or every day (for that matter).
The program for beginners is aimed towards strength training of muscles. A person can quickly increase the number of repetitions as he/she gets more comfortable with the exercise and challenge. During the initial stages of the challenge, individuals should attempt to complete 30 push-ups from the floor. Then after 6-8 weeks you can reach 100 push-ups. But keep in mind that training must be done on a daily basis to get stronger and increase endurance levels.
The system of push-ups is aimed at accomplishing a large number of approaches and achieving a high level of endurance. The training program does not provide for the parallel execution of other exercises, because you can squander your forces and achieve nothing. The challenge focuses on one exercise (the push-up) geared towards strengthening the arms and chest muscles. If you attempt to train another muscle group alongside push-ups, then your chest and arm muscles may become too fatigued to complete the challenge effectively and efficiently. The program of push-ups from the floor is designed for those who already on the first day are able to wing 30 times for 1 approach.
Recommendations to the athlete
The program of push-ups from the floor could be complicated for some individuals. To perform push-ups from the floor from scratch, this program might not be a suitable choice because the person may not have enough strength to perform at least one push-up. The main load is accounted for by the muscles of the upper humeral girdle, and is also distributed to the triceps and muscles of the chest.
Important is the additional load. It is aimed at the development of such muscle groups:
- front of the thigh.
This exercise can be performed in the gym or at home. There is no need to use additional equipment to complete this challenge. For a push up challenge 30 days from the floor you only need your own weight. Some may incorporate light weight which will increase the intensity of the exercises.
For push-ups on the mass, it is important to control the exercise time and tempo. One of the most important criteria is the number of repetitions. We highly recommend doing 6 push-ups before taking a 30 second rest. After the end of training, you shouldn’t train another body part the very next day. You should take a day of rest to gain back your strength and allow the muscles to grow. Since every time the load will increase, the muscles should be in considerably good shape with the 30 day challenge for men.
The training schedule is painted by the day, so the first thing to do is to carefully review the proposed requirements. The first day on the floor will have to spend the shortest period of time for the whole week. In total it is necessary to implement 6 approaches and it is necessary to start with 10 times, adding with each approach 1 push-up. In all the total number of push-ups you’ll complete is 76..
Training on mass on the second day has 81 repetitions. You need to start with 11 push-ups, and finish 16. Plan the third day: 6 approaches, starting 12 times. In total, you need to do 86 push-ups, push up challenge 30 days.
The program for push-ups on Day 4 totals 91 exercises, and the lesson begins with 13 push-ups. On the 5th day, 96 repetitions should be performed, starting 14 times, and on Day 6 – 101 exercises, starting 15 times. The athlete must complete 100 push-ups on the seventh day. For the first 3 approaches he performs 20 push-ups, for the next 2 – 15, and for the final approach – 10 times.
Push-ups from the floor are held at a certain frequency. The main principle of the proposed scheme is regular repetition. At each subsequent performance of the exercise, it is necessary to reduce the time of the exercise. The load gradually increases, so the developed plan is designed for those who have no problems with the cardiovascular system and other serious diseases. Therefore, before you begin to train intensively, consider consulting your doctor (if you have underlying medical conditions). Stay motivated, stay strong, stay disciplined and most of all stay focused on your own individual goal(s).