Push-ups a month for 100 times a day. That's what happens to your body after that

Editor in chief of Buzzfeed Stryker Sam (Sam Stryker) was inspired by a video in which several of his colleagues have gone through a fitness test and squeeze a hundred times a day for a month.

Sam was in good physical shape: he competitor swimmer and trains in the pool 4-6 times a week. However, with age the maintenance of shape requires more load and large cash investment: the cost of a subscription to a gym, personal trainer or fitness courses.

Unlike the gym, push-ups are free and do not require a lot of time. Sam decided to test whether they can be a worthy substitute for the gym, increase strength and muscle mass.

correct technique

Before you start your fitness test, Sam Stryker consulted with a certified trainer Astrid Swan (Astrid Swan) and get a few tips:

1. The main mistake beginners - relaxed muscles of the back and torso. When you press, the body muscles have to be hard, as in the retention time lath.
2. Start with the 10 sets of 10 reps - that's enough.
3. If you feel that you can do more, increase the number of reps to 15-20, but if you feel muscle pain, can reduce them to five.
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4. If the 100 push-ups seem unreal to you figure, you can start with 20. In addition, you can do push-ups with his knees, if the total has not yet received.
5. Concentrate on exercise and their feelings. Immediately stop if you feel pain.
6. Proper technique is crucial. If your exercise is only vaguely reminiscent of push-ups, do not waste time: errors in technique could result in injury.
7. Matters and the execution time of push-ups. If you are an early bird and a good feeling in the morning, try to do most of pushups before lunch, while you are still full of energy.

What prevents to finish the test

Somewhere in the middle of a fitness test, Sam began to make fewer push-ups in the morning, leaving them for later. Sometimes after dinner, he knew he had done no more than a half push-ups. In general, his motivation began to decline, and it took a lot of effort to bring himself to go on.

What can prevent you complete the test:

1. Muscle pain. If your body is not accustomed to such pressures, muscles will ache, And not the first few days, but much longer.
2. At the end of the day, when you are tired and exhausted reserves of willpower to force myself to do push-ups will be much harder.
3. The feeling that you deal with the challenge and become stronger and better, comes not at once. Maybe it will take more than two weeks.

Which helps hold

Despite the difficulties, Sam did not miss a single day and a single push-ups. In the process he invented for himself a few chips, which helped hold:

1. Small quests with rewards. Reward yourself for each approach did 10 push-ups - you can eat chocolate, even 10 - to see the show.
2. Reminders on the phone. Put reminders on every hour: "Do desyatochku", "Let's do push-ups", "wrung out well," and so on. So you will not forget about his fitness test and will not leave the whole hundred for the evening.
3. Push-ups anywhere. During the day, you can do push-ups in the gym, at home, at work. At first it may be a bit strange to do push-ups in front of colleagues, but then you get used to and becomes still.
4. Posts in social networks. Sam upload photos and videos of their testing in social networks and received a lot of messages from friends and strangers. His example inspired many people to test themselves and try to do push-ups for a month. Try to cover your test in social networks every positive comment will motivate you to continue.

What do you get from the test

Sam noticed the results of fitness tests only at the end of the third week. Muscles continued to hurt, but he started to feel stronger and more muscular. In addition, improved its performance in swimming.

Here are a few benefits that you get after passing the test:

1. Increase muscle mass. Most pumped the chest, shoulders, abs and back.
2. Improve performance in sport, especially if it is actively involved hands. For example, in swimming, strength training.
3. Self-esteem will rise. If you sustain a 30-day trial, you will surely be proud of yourself.

Nowadays, all we accustomed to quick results and want to feel the benefits instantly, but it takes time to test.

Do not stop, and in the end you will feel like a superhero.