Man Doing Push Ups

Top 12 Powerful Push-Ups For Working Out – You Can Do At Home

As you might know the Powerful Push-Ups For Working Out targets many muscles of your body like your chest, shoulders, biceps, triceps and many more. It is a very basic and common exercise done by fitness lovers. This bodyweight exercise will give you extreme benefits to your body.

Powerful Push-Ups For Working Out help you to have your favorite body shape. There are many types of Push-ups that you can choose according to you convenient or for desired body shape.

Here are the 12 bodyweight Push-ups – For Chest, Biceps, Triceps, Shoulder etc.

#1. Normal push-ups

In this workout you have to keep the hands in a wide gap on the ground from the normal gap from your shoulder and apply for push-ups.

These push-ups increase the middle layer of your chest and pay attention your chest should be in between your two hands, not inside or outside.

Otherwise, the effect of your exercise will go to the shoulder and not your chest.
You have to breathe while going down, and exhale while coming up and squeeze your chest, and go downwards again, and repeat.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

2# TRICEPS EXTENSION PUSH UPS

In this exercise, while doing Powerful Push-Ups , keep both your hands as far ahead of the chest as possible, and then bend the elbow and touch your four arms across the ground and lift the body only with the help of your arms. Try to make slow and controlled motions.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set. Friends, this exercise gives you long and large triceps.

#3. Biceps Push-Ups

Every gym lover or fitness lover has a dream to have bigger and attractive biceps. Biceps push-ups is a great exercise, which help you to build your biceps and triceps. To do this you have to keep both your palms in the opposite direction, and in the same position you have to apply biceps push-ups.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. This is an advanced move it will better to do this under the surveillance of trainer.

This exercise makes your biceps grow very fast and it makes the biceps thicker, along with biceps this will increase the size of your fore arms too.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#4. Diamond Push-Ups

In this exercise, you have to put the fingers of both your hands in the shape of a diamond or in tri-angle on the ground and then you have to do push-ups. Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.
According to a research it has found that the size of triceps gains faster as well as the inner part of your chest in diamond push-ups.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#5. Biceps Stand Push Ups

In this exercise, you have to rotate your dips stand not in a normal straight position, so that your both hands will be in the opposite direction, than start doing pushups in the same position.

friends, if you do not have a dips stand, you can also use two stones.

Apply 3 sets of pushups and take as many rapes as you can in each set,
It will help in increasing your biceps size with roundness and at the same time it increases the size of the forearms.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#6. Triceps Bar Extension Push Ups

This exercise is just like triceps extension pushups, but in this exercise, you should not put your hands on the ground rather you have to place it on a high place or on the bench. And then start doing pushups in the same position.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#7. Wide grip Push Ups

In this workout you have to keep both hands on the ground in maximum gap And then doing start pushups in the same position. These pushups workouts increase the outer part of your chest as well as gain the posterior deltoid part of your shoulder.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#8. Close grip Push Ups

In this workout you have to keep both hands on the ground in the lesser gap and then doing start push-ups in the same position. This push up workout increases the inner part of your chest and also makes the muscles of your biceps and triceps.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#9. Incline Push Ups

In this workout you have to keep both your feet together on the ground, and keep both your hands above the ground in a normal gap on a height or bench. And then doing start pushups in the same position. These pushups increase the lower part of your chest and also put a little load on your lats muscles and biceps muscles.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#10. Decline Powerful Push-Ups For Working Out

In this workout, you have to put both your feet above the ground or on the bench, and keep both your hands down the ground in the normal gap. And then doing start pushups in the same position.

These pushups are the best for the upper part of your chest and it also reduces the fat of your stomach.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#11. Hand Stand Push Ups

In this workout, you have to choose an appropriate place you. After that have to stand with help of your hand, straighten both the legs together with the wall and keep both your hands below with the normal gap. And then start doing pushups.

This pushup increases your shoulder incredibly, traps and arms muscles with a great muscularity. It will help you to strengthen your core and glutes.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#12. Knuckle Push Ups

Knuckle push-ups is an another variation of push-ups on the knuckles of the fist, rather than on palms of the hands on the floor. This method is also commonly used in martial arts, such as Karate and Tae Kwon Do, and may be used in boxing training while wearing boxing gloves.

This push ups helps in building strength and to toughen the knuckle, fist and forearm. It also helps to reduce the strain from wrist.

You can do this knuckle pushups on a padded floor or a rolled up towel.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

Powerful Push-Ups For Working Out

5 Workout at Home – Immune Yourself & Powerful Push-Ups For Working Out

These 12 push-ups, which you can do at your home or at any place. Always try to set the bar, and keep raising it until you achieve your Goal. Stay motivated, Stay Inspired to inspire the world.

Fitness for Women

In today’s life which is full of chaos and stress, Fitness for Women is an important factor as women have to face a lot of problems, blood pressure is one of them. Yes, high blood pressure is the biggest gift of the modern lifestyle. Which we also know as ‘silent killer’. This problem occurs when the pressure in the arteries of the heart increases or narrows. Then more pressure has to be applied to supply the blood to the organ.

There are many reasons behind the problems of the women in this modern world like improper diet, stress and poor sleep. Common symptoms of this include headache, dizziness and increased heartbeat.

Nowadays, women and girls are very aware of their fitness. But due to lack of proper guidance, they are unable to focus on their Fitness for Women. If you also want to give a better shape to your body then you have to do some basic exercises with greater dedication and in a disciplined way.

Fitness for Women INDIA

According to a survey, more than 50% of women in India are physically inactive.

In India, women are “inactive” and burn less than 50 per cent of calories that a person should burn through physical activity daily, as against 44 per cent of men.

The average calorie burn budget of Indian men is 476 calories per day vs. women’s 374 calories per day, out of which men burn 55 per cent (262) while women burn just 44 per cent (165).

Everyday physical activity and good eating habits can play a crucial role in avoiding and even reversing such diseases. It is time that we start taking ‘working out’ more seriously.

There are 7 exercises & poses which will help to increase your physical strength and also give you a sound mind to handle all the stress. These exercises are very simple to do, but its effect will give you better results to your mind and body.

Along with work out a healthy diet is also very important for us to live a healthy life, here are some of the healthiest food list https://inspiretome.com/top-ten-protein-foods/

Top 7 Fitness exercises for Women

# 1 Yoga

Yoga is a great exercise for women. There are many problems that women have to deal with, such as menstruation, fertility-related problems or any problem related to hormones. Yoga is such a wonderful gift that we can avoid all these diseases. Today Yoga can cure many of our diseases. It has the power to overcome any disease. The importance of yoga to relieve stress increases further because yoga frees us from stress.

It is an ancient treatment system that includes meditation, controlled breathing techniques and exercise to treat various ailments. Yoga is the best way to relieve depression, stress and anxiety.

So, every woman or girl must try this, Here are some of the Yoga poses-

SPINAL FLEX IN ROCK POSE

It releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Kundalini energy throughout the spine.

SHOULDER STAND

This pose stimulates the metabolism (thyroid and parathyroid glands). It also releases pressure on 11 separate organs. Also great for weight loss.

ARCHER POSE

This is excellent for women. It stretches the front muscles and opens the hips.

BOW POSE

This pose opens up the rib cage, expands the lungs, and increases oxygen intake. It assists the function of the large and small intestines, the liver, kidneys, and spleen. This is a great position for those who want to straighten out a curved spine

STRETCH POSE

This pose balances all of the Chakras, including the Manipura Chakra. There is an old saying in India which states that until the Manipura Chakra is in balance, a person cannot heal. This position is supposed to be performed daily

# 2 Magic Of Walking

Walking 40 minutes daily can control your blood pressure. According to a study published in 2013 in Arteriosclerosis, Thrombosis and Vascular Biology. Walking is very good for your heart and can reduce the risk of heart diseases.

It can control blood pressure levels, osteoporosis, and even some types of cancer. Apart from this, it helps in strengthening bones, reducing weight and strengthening immunity.

# 3 swimming

Like walking, swimming is also a good exercise that controls blood pressure. Yes, like walking, swimming is a low impact exercise. Which anyone can do it easily. A study published in The American Journal of Cardiology found that systolic blood pressure can be easily reduced by swimming.

Like skipping, it works on many muscles of your body.

# 4 exercise ball

This is very easy to do. An exercise ball is used in this. This helps a lot in thinning the body.

While doing this exercise, you have to take great care of balancing, which gradually you learn. Initially, this exercise has an effect on your lower abs, but later your whole body starts looking fit. Apart from this, by doing this regularly, your arms, shoulders and hips get the right shape, although in the initial days, it also causes pain in the body, slowly the pain ends.

How to do :

1-For this pushups get in position and keep this ball under your knees. Keep the balance of the body by keeping your hands absolutely straight.

2-Now try to bring the ball forward towards the chest by bending the knees slightly in this position. During this, keep in mind that the balance of the body does not deteriorate. When rolling the ball, come from knees to chest, stay in this position for a while and then come back to the starting position. In this way, a cycle was completed.

3-Repeat this process three to eight times daily to get the best results. Gradually, when you start doing this exercise easily, then repeat it more often. Apart from this, you can also make abs with the help of this ball.

5#Push-ups

You can do push-ups anywhere by taking a little time. It has many benefits. Push-ups exercise the arms, shoulders and waist. This can be done anywhere. There is no need for any kind of machine and accessories to do this exercise.

First of all, lie down with the help of both hands and feet, remember to keep more weight on your hands. Your body should be straight. Move your chest down on the strength of hands and feet and then bring it upwards. While doing this, keep in mind that when you go upwards, then draw the breath in and exhale while coming down.

6# Jumping-jack

Remember that day of childhood when you used to jump-jack in school PT, remember? Perhaps you have missed something. Yes, you can do the exercise jumping jack, considered the easiest. You do not need any kind of machine in this exercise.

You can also do this on your home or terrace. This workout is very easy and the whole body gets benefits in it. If you want to do full-body workout then this is one of the better options for you. To do this, stand up straight, then raise the hands by jumping up and spread the legs, after coming down, come to the normal position. Do this exercise for 2 minutes.

7#Kegel exercise

1. Classic Keigal

Classic or basic kegel exercises are quite easy to do. To do this, first of all, lie-down and leave your pelvic muscles loose without shrinking the stomach and then keep it tight for 5-7 seconds. Then leave. Do this for a few minutes a day. The result will be available soon.

2. Pelvic tilts

By standing or lying, bend your pelvic forward and backwards. If you are lying down, spread your hands on your back and keep both knees folded. Then release your breath while shrinking your abs. Do this slowly 3-5 times a week.

3. Pull-in kegel

To perform a pull-in kegel, consider the pelvic area muscle like a vacuum. Strain the ax muscles and move the legs back and forth. Stay in this state for 5 seconds and then leave. Do this 10 times. It will take up to 50 seconds to complete.

4. Bridge

First, lie down on your back and fold your knees. Keep your shoulders straight down at the side, raise your waist and hips, shrink your pelvic muscles. Create a bridge-like position. Then lift the waist 3-5 times and leave the pelvic loose and come back to the starting position. Repeat this 4 to 5 times.

These 7 exercises will definitely help you to overcome your health issues, you have to follow it for at least 21 continuous days so that you can get used to it.

 Approx 65% of Indians don’t do exercise, this is very alarming for our country. As we all know India is the world’s youngest country, with 356 million young people as the country of the world’s largest youth population. It is very necessary for us to be mentally and physically fit to lead the Country with more enthusiasm.

I hope this article will help or motivate Fitness for Women to start doing workout & having a healthy diet.