-Pushups can be performed at home without the expensive exercise equipment, which can save your money on a gym membership. – Exercise on a regular basis will strengthen, tone up the muscles and build major muscles. which can make daily activities easier and also improves sports performance.

 

-It also strengthen your core muscles, specifically ones rectus abdominus and transversus abdominis.

– Exercise stimulates the metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.

-it provide better results than many similar exercises

Athletes who include pushups in their workout routine find that they are able to reach their fitness goals more easily than those following workouts that rely on other methods.

-Research studies had shown that performing pushups can help increase testosterone levels, reducing risk of developing osteoporosis.

-Pushups increased metabolic rate. Pushups use a large number of muscles at the same time; also your legs get into the action.

A muscular activity means that your heart must work hard to pump blood to your working muscles. which also causes by increasing your breathing rate.

-A set of pushups will raise your metabolic rate while you are doing them and as you recover afterward. all of which intern contribute to healthy weight loss

PROPER EXECUTION Proper way of performing pushups is by placing yourself in a horizontal position balancing on both the hands and toes while facing down.

with arms extended, hands shoulder, width or more apart, and feet touching or slightly apart. This movement is excellent for the pictorials major and the triceps brachii.

-Inhale and bend the elbows to bring the rib cage close to the ground without arching the low back excessively.

-Push back up to complete arm extension and exhale at the end of the each movement.

PUSH UP TYPES •

There are two versions of the pushup mainly; the normal base (wide pushup) and the narrow pushup.

The normal base push-up requires you to place your hands on the floor. a little wider than shoulder-width apart.

The narrow pushup will have you placing your hands on the floor. forming a diamond shape with your fingers, in line with your head.

Each version of push-up produces related movements in shoulders and elbows. but the wide pushup gives you a greater range of motion. 

PUSH UP PHASES

• There are two phases of the pushup movement:

Pushing Phase During the pushing stage, motions are occurring at the elbow, shoulder and scapular joints. In the elbow.extension occurs, powered mainly by the triceps brachia muscle. In the shoulder joint, horizontal adduction occurs.

This motion occurs when the upper arms move horizontally toward the midline of the body. The pectoralis major, deltoids, biceps and coracobrachialis muscles contract during horizontal adduction.

At the scapular joint, scapular abduction occurs during the pushing phase. In this fashion that your scapulae move forward as they round the back of the ribcage’ a motion also known as protraction.

The serratus anterior and pectoral minor muscles power protraction

LOWERING PHASE During the lowering phase, the same muscles that work in the pushing phase are active, but this time eccentrically.

For an example, in the elbow, flexion occurs as you lower your body, but with the triceps eccentrically allowing this motion.

In the shoulder joint, horizontal abduction occurseccentrically controlled by the pectoral major. deltoid, biceps and coracobrachialis muscles.

At the scapula, scapular adduction, or retraction, occurs. which the serratus anterior

EXPLORING ELBOW JOINT

There are number of complex muscles . and these are connected to three bones.

The humerus bone of the upper arm joins with the radius laterally to form an elbow joint.

The troclea of the humerus attaches to the ulna. the capitulum of the humerus attached to the head of the radius.

The joints are lubricated by a large bursa sack that allows the muscle to interact with the joint. so that it doesn’t lead to damage or cause any pain.

EXPLORING SHOULDER JOINT Shoulder

joint is consisted of two separate joints. The first joint is called the glenohumeral.

where the upper arm bone fits into the shoulder blade and second is called acromioclavicular.

The joints are held together by ligaments and muscles. but it is susceptible to dislocation.