How many push-ups should you do in a day? These points to know

　　Push-ups are a simple and effective fitness exercise, but many people don’t know how much they should do in a day. In fact, this needs to be considered based on many factors. The following will introduce it to you in detail.

Training volume and number of push-ups

　　Clarify training goals: If your goal is to increase muscle strength, you can increase the number of push-ups per group but reduce the number of groups.； If the goal is muscle hypertrophy, that is, increasing muscle size, you need to control the number of each group and increase the number of groups. For example, each group of strength training can be done 8-12 times, 3-4 groups ； Muscle hypertrophy training consists of 12-15 reps per group and 4-6 groups.

　　Gradually increase capacity: Follow the principle of progressive overload and gradually increase the number or difficulty of push-ups as your body's ability to adapt increases. For example, start by doing 3 sets of 10 reps per set at the beginning. After a period of time, you can increase it to 12 reps per set, or try a more difficult push-up variation.

The importance of action standards

　　Ensure correct posture: When doing push-ups, keep your body in a straight line with your head, shoulders, hips and feet on the same plane. The hands are slightly wider than shoulder-width apart, and the arms are perpendicular to the ground when straight. If the actions are not standard, it will not only affect exercise The effect may also lead to injury.

　　Pay attention to centrifugal control: During the descent, control the falling speed of the body slowly, which will help enhance muscle strength and endurance. Generally speaking, the descending process can be controlled within 2-3 seconds.

Rest between sets and training frequency

　　Properly arrange rest periods between groups: Rest time between sets can affect training effectiveness. If it is strength training, the rest between sets can be longer, 1-2 minutes. ； If training for muscle hypertrophy, the rest time can be shortened to 30-60 seconds.

　　Determine training frequency: Beginners are advised to perform push-up training 2-3 times a week to give the body enough time to recover and grow. As the body's adaptability improves, the training frequency can be gradually increased, but care must be taken to avoid overtraining.

Fatigue Management and Newbie Program

　　Pay attention to physical fatigue: Pay close attention to your body's level of fatigue during training. If you feel overtired or have pain, you should stop training immediately and give your body enough rest time. Muscle fatigue can be relieved through fascia relaxation and stretching.

　　Make a newbie plan: For newbies, don’t rush things at first. You can start with simple kneeling push-ups and gradually progress to standard push-ups. For example, do 2 sets of 5-8 reps every day for the first week ； Increase to 8-10 per group in the second week ； In the third week, try doing standard push-ups in sets of 5-8.

Breaking through the plateau period

　　Try movement variations: After training for a period of time, the body may adapt to the existing training intensity and enter a plateau period. At this time, you can try different push-up variations, such as narrow-gap push-ups, wide-gap push-ups, one-handed push-ups, etc., to stimulate the muscles and break through the platform.

　　Adjust training plan: You can change the number of training groups, the number of each group, or the rest time between groups to give your body new stimulation. For example, change the original 3 groups of 10 reps to 4 groups of 8 reps, or shorten the rest time between groups.

　　Push-ups are a classic fitness exercise that can exercise muscles in many parts of the chest, shoulders, arms, etc. However, if you want to achieve the ideal fitness effect through push-ups, you need to arrange the training volume appropriately.