Doing push-ups every day can tone your arms?

Whether you visit the gym several times a week or you strive to build a strong body working at home, the lizards are an ideal exercise to include in your training routine. This bodyweight exercise does not target your arms but can tone your muscles and several other muscles in your body. Performing the exercise daily does not allow enough recovery time for your muscles.

Lizards to strengthen

The lizards focus on the larger pectoral muscles located in your chest and are an effective way to build strong pectorals without the use of weight. They also require the participation of other muscles, including the biceps and triceps, found in the front and behind, respectively of the upper part of your arms. So doing this exercise can tone and strengthen your arms over time. The exact length of time before you see signs of muscle development depends on how often you perform lizards and the length and intensity of training.

Daily is too much

It's easy to think that performing push-ups daily will lead to faster muscle growth, but the American Council on Exercise (ACE) warns against too frequent strength training. For your muscles to show the rewards of exercise, they must have time to recover between workouts. ACE recommends at least two strength-training sessions each week and takes two days of recovery time between workouts. Your strength training should not include only push-ups, it always strengthens each muscle group.

Be careful with the overtraining

Since it is not ideal to perform lizards daily, adapt your training to be as beneficial as possible. ACE suggests eight to 12 repetitions of an exercise in which you work your muscles until fatigue. Instead of trying to increase your repetitions, focus on using an appropriate form. To perform this exercise correctly, lie flat on the floor, flex your arms and press the palms of your hands against the floor next to your shoulders. Squeeze the muscles of your center and stretch your arms until your weight is in your hands and toes. Slowly flex your arms to lower your chest to the floor to complete your first repetition. Repeat the exercise for three sets of 10 repetitions. The pain of joints and muscles are signs that you are overtraining yourself.

To test a higher level

If you begin to notice that the lizards do not represent the same challenge that they were before, it is easy to increase the resistance of the exercise to strengthen your muscles more. Challenging variations include lizards with weight, during which you place a dumbbell on your back and lizards in decline by placing your feet elevated on a bench. Variations allow you to maximize each repetition instead of performing more repetitions of standard lizards. Eventually, you can construct challenging plyometric variations such as lizards with applause.


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