Take the Challenge: 50 Push-ups for 30 Days
If you want to transform your body for the better, this challenge is for you! It consists of completing up to 50 push-ups for 30 days. It’s time to test your strength, your endurance and your ability to improve yourself! This challenge will not only give you a toned body but it will also bring you great health benefits. Keep reading!
Push-ups are an exercise that uses body weight. It is included in different styles of training such as CrossFit, calisthenics, and military training, among others. Push-ups work different muscles such as the pectorals, triceps, deltoids and, isometrically, the abdomen.
How to begin
There are certain guidelines that you must follow to do the 50 push-ups for 30 days challenge. This is so you can guarantee the effectiveness of the exercise, and keep the dynamic entertaining and motivating so that you do not complete the challenge half-heartedly. To begin, keep the following points in mind:
- You must have a full day of rest: you need to rest enough for your muscles to recover from training. Also, one day a week (for example, Sunday) must be a full day of rest. This way, you avoid overtraining and you can give your muscles a break.
- There are 50 push-ups, neither more nor less: regardless of whether you do other exercises besides push-ups, it is important that you maintain the same number during the 30 days. If you do less, you will not see results; if you do more you will be exhausting your muscles.
- Warm up before doing the push-ups: do not start the push-ups without warming up first. Starting to exercise without a warm-up can cause cramps, muscle tension, and soreness.
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Get comfortable
Now, you must do 50 push-ups for 30 days. This challenge is not exclusive! That is, it is not necessary that you have a high physical ability to be able to do it. You just have to find a way to feel comfortable so that you do not have trouble completing the 50 push-ups.
You can divide the 50 push-ups into two sets of 25 or 5 sets of ten push-ups. No matter how quickly you exercise, do the push-ups at your own pace. It’s pointless to do 25 push-ups in a row if they are done incorrectly. Rather, the relevance of this challenge is that it’s done correctly.
Push-up variations for the 50 push-ups for 30 days challenge
So that the 30 days do not become routine or boring, we recommend that you vary the style of push-ups. We will suggest some variations that you can do during the 30 days.
Knee push-ups
This type of push-up is ideal for those who are starting out or who are not quite strong enough. They are very simple to do. Your hands and knees should be supported on the ground, and your body should be straight. Then, while maintaining that position, bend your elbows until your body is very close to the floor. Finally, straighten your arms until you return to the initial position.
Traditional push-ups
The traditional or basic push-ups are the ones we all know. You can do this push-up from a plank position or with bent knees. It is important that you master the traditional push-up before you are able to do other, more complicated versions.
To do it, your arms should be in line with your shoulders, and your hands resting on the floor. Your whole body should be straight with your legs fully stretched. In that position, bend your elbows until you almost touch the ground and then, return to the original position.
Inclined push-ups
The inclined push-ups require strength and balance and they mostly work the pectorals and shoulders. To do them, you will need to use a bench or a low chair. First, support your hands on the chair and situate the rest of your body as if you were going to do a traditional push-up. Take care not to let your hips become lower than your body while you are doing the push-up. Also, keep your abdominals and glutes tight.
T push-ups
T push-ups work out your oblique abs and arms. To do this exercise, position your body as if you were going to do a basic push-up. Then, do a push-up. As you straighten to plank position, raise your right arm and turn your trunk in the direction of the arm you are lifting. Then, return to the starting position, and repeat with the left arm.
Now that you have a variety of push-ups, you can alternate them and get the change that your body needs to improve its appearance and physical performance. Doing 50 push-ups for 30 days will be the challenge of the month that will give you the drive to achieve even greater things. With effort and perseverance, you can achieve anything!
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Oriana Noguera
