Get the challenge: 50 push-ups in 30 days

If you are looking to transform your body for the better, this challenge is for you. It consists of 50 push-ups in 30 days, it's time to test your endurance, strength, and ability to improve yourself. This challenge will not only give you a heart attack but will bring great benefits at the health level. Keep reading!

Push-ups are an exercise that works with the weight of the body. It is included in different workouts such as Crossfit, calisthenics, military training, among others. The push-ups exercise different muscles such as the pectorals, triceps, deltoids, and isometrically the abdomen.

How to start?

There are certain guidelines that you must follow to put into practice the challenge of 50 push-ups in 30 days. This to guarantee its effectiveness, and also to maintain an entertaining dynamic that motivates you not to leave the challenge halfway. To start, consider the following aspects:

• You should have a full day of rest - you need to get enough rest for your muscles to recover from training. Also, one day a week (maybe on Sundays) should be a full day of rest. This way, you avoid overtraining and give your muscles a break.
• There are 50 push-ups, no more and no less: regardless of whether you do other exercises apart from the push-ups, you must maintain the same number during the 30 days. If you do less you will not see results, if you do more you would be exhausting your muscles.
• Warm-up before you do the push-ups: Don't start the push-ups without warming up first. Starting to exercise without a warm-up can cause cramps, muscle tension, and stiffness.

Feel comfortable

Now, there are 50 push-ups that you must do until you are 30 days old. This challenge is not exclusive, that is, you don't need to have a high physical capacity to be able to do it. You just have to find a way to feel comfortable so no problems are 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 fast you exercise, do push-ups at your own pace. It is useless to do 25 push-ups in a row but they are poorly done, what is relevant is that it is executed correctly.

So that the 30 days do not become routine or boring, it is recommended to vary the style of push-ups. We show you some variations that you can implement in those 30 days:

Knee push-ups

This type of flex is ideal for those who are just starting out or don't have enough strength yet. The execution is very simple. Your hands and knees must be flat on the ground and your body must be straight. Then in that position flex your elbows until you are very close to the floor, and stretch until you return to the starting position.

Traditional push-ups

The traditional or basic push-ups are the ones we all know. The same ones that teach us about sports at school, you can practice to do this push-up by doing an iron or knee push-ups. You must master the traditional flex to be able to do other more complicated types.

To do it your arms should be aligned with your shoulders and your hands resting on the ground. Your whole body should be straight and your legs fully stretched; In that position, flex your elbows until almost touching the ground and return to the position you were in.

Inclined push-ups

Incline push-ups require strength and balance, especially the pecs and shoulders. To do them you will need help from a bench or chair not very high, rest your hands on the chair and place the rest of your body as if you were going to do a traditional flex. Be careful not to lower your hips too much when doing the flexion, keep your abs and glutes tight.

T-shaped push-ups

T-shaped push-ups exercise the obliques and arms. To execute this exercise position your body as if you were going to do basic push-ups, do a push-up; As you return, raise your right arm and turn your trunk in the direction of the arm you are lifting. 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 that change that your body requires to improve its appearance and physical performance. 50 push-ups in 30 days will be the challenge of the month that will give you the drive to achieve even bigger things. With effort and perseverance, everything is achieved!

Doing 50 push-ups in 30 days is a process that will significantly change your capacity and physical appearance, in addition, push-ups speed up your metabolism, increase bone mass and improve circulation, so don't wait any longer, take on the challenge and get a change in 30 days!