Push-ups help lose weight effectively

Variations of push-ups for weight loss. Photo credit: Adobe Stock

Below are ways to do push-ups to help lose weight shared by fitness trainer Yash Agarwal (founder of Yash Fitnes center in Kolkata, India).

1. Standard push-ups

Strengthens your entire upper body and targets your core, helping you burn calories and build muscle.

How to do:

Lie on your stomach with your arms slightly wider than your shoulders and your legs together.

Lower your body until your chest almost touches the ground, then push yourself back up to the starting position.

2. Knee push-ups

Knee push-ups are an improved version of the standard push-up. By gradually increasing the number of repetitions and intensity, they help strengthen the upper body, contributing to calorie burning and weight loss.

How to do:

Similar to a regular push-up, but with your knees touching the ground.

Lower your body until your chest almost touches the ground, then push back up. Keep your back straight.

3. Incline push-ups

Incline push-ups focus on the lower chest, making them easier for beginners to perform while still burning calories.

How to do:

Place your hands on a raised surface (like a bench or chair) and your feet on the ground.

Lower your body until your chest almost touches the raised surface, then push yourself back up.

4. Push up slowly

This exercise focuses on the upper chest and shoulders, increasing intensity and calorie burn.

How to do:

Place your feet on a raised surface (like a bench or chair) and place your hands on the ground.

Lower your body until your chest almost touches the ground, then push yourself back up.

5. Wide push-ups

Wide push-ups primarily target the chest muscles, building strength and tone in this area. Stronger chest muscles contribute to improved posture and overall upper body strength, which can boost calorie burn and aid in weight loss.

How to do:

Place your hands wider than shoulder width apart.

Lower your body until your chest almost touches the ground, then push yourself back up.

6. Clapping Push-ups

Explosive movements increase intensity and heart rate, helping you burn more calories and build muscle strength.

How to do:

Same as standard push up.

Lower yourself to the ground quickly and push off with enough force to clap your hands before returning to the starting position.

Source: https://laodong.vn/suc-khoe/cac-bai-chong-day-giup-giam-can-hieu-qua-1382023.ldo