How many sets of push-ups should you do a day?

I believe everyone knows what push-ups are. Push-ups are a kind of exercise method that everyone likes very much. Doing push-ups not only can exercise the body but also is not restricted by the venue. We can do push-ups anytime and anywhere. Although push-ups look relatively simple, it is still necessary for us to know more about doing push-ups. Below we will introduce to you how many sets of push-ups you should do a day.

In fact, how many push-ups you do every day depends entirely on the needs of the exerciser. Too many push-ups will be counterproductive, and too few push-ups will not achieve the desired exercise effect. Experts say that 30 push-ups are usually appropriate. Practitioners can increase or decrease the number according to their own requirements, but do not force to increase the number.

A new study in the United States shows that regular strength training, such as weightlifting and push-ups, can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow to the limbs, and lower blood pressure, which is very beneficial to cardiovascular health.

Dumbbells are very suitable equipment for strength training. You can practice in a standing or sitting position, and do upper limb forward raises, lateral raises and elbow raises to strengthen the upper limbs, shoulders and chest muscles. Compared with dumbbells, push-up training is simpler and more convenient. The standard method is to push forward on the ground or mat, with the forefoot on the ground, the body straight, and the hands slightly wider than the shoulders. The elbows are then flexed and extended with the arm strength to move the body up and down. You can repeat multiple sets during exercise, about 12-15 times per set, and the number can also depend on your tolerance.

For people who already have cardiovascular disease or middle-aged and elderly people, it is advisable to exercise 2-3 times a week, but it is not advisable to do actions such as lowering the head, holding the breath, squatting, bending over for a long time. Be sure to avoid holding your breath to avoid a sudden increase in heart blood output, rising blood pressure, and cerebrovascular accident.

At the same time, it is not recommended to do standard push-ups. You can choose high push-ups, that is, practice against a wall, stand with your feet shoulder-width apart, one arm's length away from the wall, facing the wall, with your palms on the wall, and then do elbow flexion and extension exercises. During training, you should pay close attention to changes in your body. If you experience symptoms such as chest pain or shortness of breath, you should stop training immediately and see a doctor.

In the above article, we introduced what push-ups are. We know that doing push-ups regularly is good for our health. There are some scientific methods of doing push-ups that we need to learn. The above article introduces in detail how many sets of push-ups are appropriate to do a day.