Do push-ups for a month, 100 times a day. This is what happens to your body after that

Correct technique

Before starting his fitness challenge, Sam Stryker consulted with Certified Trainer Astrid Swan and got some tips:

The main mistake for beginners is relaxed muscles of the back and torso. When you do push-ups, your core muscles should be stiff, like holding a plank.
Start with 10 sets of 10 reps - that's enough.
If you feel that you can do more, increase the number of repetitions in the set to 15-20, and if you feel pain in the muscles, you can reduce them to five.
If 100 push-ups seem like an unrealistic number to you, you can start with 20. Also, you can do push-ups from your knees if full ones are not yet obtained.
Concentrate on the exercise and your feelings. Stop immediately if you feel pain.
The correct technique is of the utmost importance. If your exercises only remotely resemble push-ups, do not waste time: mistakes in technique can result in injury.
The timing of push-ups is also important. If you are an early riser and feel good in the morning, try to do most of the push-ups before lunch, while you are still full of energy.

What prevents you from completing the test

Somewhere in the middle of a fitness challenge, Sam started doing fewer and fewer push-ups in the morning, leaving them for later. Sometimes after dinner, he realized that he had not done more than half of the push-ups. Overall, his motivation began to decline, and it took a lot of effort to force himself to continue.

What can prevent you from completing the test:

Muscle pain. If your body is not used to such loads, the muscles will ache, and not the first few days, but much longer.
At the end of the day, when you are tired and have exhausted your reserves of willpower, it will be much more difficult to force yourself to do push-ups.
The feeling that you are coping with the challenge and becoming stronger and better will not come immediately. This may take more than two weeks to complete.

What helps to hold out

Despite the difficulties, Sam did not miss a single day or a single push-up. In the process, he came up with a few chips for himself that helped him hold out:

Small quests with rewards. Reward yourself for each set: did 10 push-ups - you can eat a chocolate bar, another 10 - watch the series.
Phone reminders. Set reminders for every hour: “Do a ten,” “Let's do push-ups,” “Push-ups well,” and so on. So you will not forget about your fitness challenge and will not leave the entire hundred for the evening.
Push-ups anywhere. During the day, you can do push-ups at the gym, at home, at work. At first it may be a little strange to do push-ups in front of colleagues, but then everyone will get used to it and you will not care.
Posts in social networks. Sam posted photos and videos of his test on social media and received many messages from friends and strangers. His example inspired many people to test themselves and try push-ups for a month. Try social media coverage of your challenge: every positive comment will motivate you to keep going.

What will you gain from the test

Sam did not notice the results of the fitness test until the end of the third week. The muscles continued to ache, but he began to feel stronger and more muscular. In addition, his swimming performance improved.

Here are some of the benefits you will receive by completing the challenge:

Muscle mass will increase. Most of all, the chest, shoulders, abs and back are pumped.
Performance in sports will improve, especially if hands are actively involved in it. For example, swimming, strength training.
Self-esteem will rise. If you pass the 30-day test, you will surely be proud of yourself.

Nowadays, everyone is used to quick results and wants to experience the benefits instantly, but this test takes time.