The challenge of 50 push-ups a day will transform your body in 30 days

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Push-ups are an exercise that works on many muscle groups in the arms, chest, back. However, in order to perform the challenge of 50 push-ups per day, it is necessary to have a training process from basic to advanced to bring the best effect.

1. Workout schedule with the challenge of 50 push-ups in 30 days

The last two days are the key days for doing the challenge:
Day 29: 45 pushups Day 30: 50 pushups

2. How does the body change after 30 days of training?

2.1. The first week You should warm up carefully before starting to practice. Exercises to warm up shoulder joints, elbows and wrists about 10 minutes with exercises to rotate shoulders, elbows and wrists. Along with that is a combination of high-knee jogging.
Start push-ups with straight arms, squeeze your glutes and abs, and combine with rhythmic breathing. During the first week, don't put too much pressure on pushups, but instead try to do good technique.
2.2. Week 2 According to the experience of many people doing the challenge. They often see push-ups as a fun exercise, or even feel like torture. But after taking this challenge on week 2 and completing the goal, everyone feels proud. Hope you can take up the challenge too.
In the 2nd week, you need to have a serious attitude, value and appreciate this push-up exercise. Push-ups can be done anywhere, in any outfit that you feel comfortable with to maintain the training process.
2.3. Week 3 During the third week, the intensity of training will increase and it will be a little difficult. By the time they get to the 15th push-up, many people get excited and have to pause to catch their breath before continuing to complete 20 push-ups. This can go on for a whole week, but it usually takes 2 to 3 rounds to complete this week's goal.

2.4. Week 4 This is the final week to accomplish your goals and also a very important workout time. Those who have completed the challenge often find it easier to practice in the morning than in the evening, when the end of the day is when the body is tired from work. If you do not have time to practice in the morning, before practicing keep a steady breathing, take a deep breath when going down and exhale when pushing up.
2.5. Last Two Days of Workout Most people who have successfully done the challenge find that the last two days are very difficult to do 42-50 push-ups. They can complete 25 push-ups in 2 sets and the last ones take a lot of work to do. They were very proud of it, when before, doing 50 push-ups in one sitting was an impossible task for them.
Besides training, after each training session, you should add a protein-rich diet for muscle growth. In addition, combine it with a healthy diet to get healthy and get good results.
In short, push-ups are an exercise that works on many muscle groups in the arms, chest, back to help train and maintain endurance, flexibility and improve health. To successfully perform the challenge of 50 push-ups / time requires a suitable training schedule. If you have difficulty in performing, you can rely on the guidance of the trainers at the gym to get good results.

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Reference source: health.com