六周俯卧撑挑战
被主题月阅读计划启发，觉得搞个主题月运动挺好的，本来计划的是每个月去尝试一种新的运动，结果进行地不是很顺利，本来我定的二月是滑冰，结果滑冰场人居多，简直下饺子，小孩还特多，遂放弃。阅读的话只要定下来这个月的主题，再找到几本书，准备工作就结束了，就等着开读了。但开始一项运动的成本相比而言更高一些，需要找场地找老师，时间还得能对上，价格还不能太离谱。我很想找那种球类对抗性运动，但是一想到肯定是女少蝻多就没心情开始。所以一度这个主题运动的挑战就搁浅了，直到我想起来我年初的时候计划年底想达成的目标当中有能做俯卧撑，到现在还没开始呢。我刷到有人坚持一年一天做一个俯卧撑，一年时间下来也有很大变化，但是根据我对自己的了解，这样肯定是行不通的，而且这句完全没有好坏判断，只是根据我对自己的观察和认知做出的判断我没法坚持做一件事情那么久。这又牵扯到我让我的ADHD大脑服务于我，而不是逆着她来。有的人能够长期坚持一件重要但是当下没有那么享受的事情，而是我需要短时间变化多样的刺激，这件事有意思有兴趣我就会做，而不是硬逼着我干，所以我愈发觉得每个月有个主题的挑战这种形式非常适合我。
这个月我选择的是俯卧撑，原因是我想增强一下上肢力量。我的下肢力量天赋异禀，leg press一百磅轻轻松松。但上肢相对而言就要弱一些，所以需要有针对性地增强一下。
Btw, 找一张在做俯卧撑的强壮大女人的照片真难呢。
让chatgpt帮我列一下计划：
Goal: Build strength and endurance with push-ups while focusing on form, starting with modified push-ups (knee or incline) and working up to regular push-ups.
Overview
Start Level: Begin with knee push-ups or incline push-ups (hands elevated on a surface like a bench or table).
Frequency: Aim to do push-up workouts 3 times a week (e.g., Monday, Wednesday, Friday). Rest or do light exercises like walking or stretching on the other days.
Week 1: Mastering Form with Knee and Incline Push-Ups
Goal: Focus on mastering the form for modified push-ups (knee push-ups or incline push-ups) so you can gradually build strength.
Workout:
Set 1: 5 knee push-ups (or incline push-ups with hands on a bench)
Set 2: 5 knee push-ups (or incline push-ups)
Set 3: 5 knee push-ups (or incline push-ups)
Rest: 1-2 minutes between sets
Tips:
Focus on keeping your core engaged and your body in a straight line from your head to knees (for knee push-ups) or head to heels (for incline push-ups).
If you can’t do 5 reps, reduce the number and work your way up gradually.
Week 2: Building Strength with More Reps
Goal: Increase the number of push-ups in each set to improve endurance.
Workout:
Set 1: 8 knee push-ups (or incline push-ups)
Set 2: 8 knee push-ups (or incline push-ups)
Set 3: 8 knee push-ups (or incline push-ups)
Rest: 1-2 minutes between sets
Tips:
Take your time and focus on form. Lower your body slowly and push up with control.
If you’re feeling fatigued, take a longer rest between sets.
Week 3: Transitioning to Full Push-Ups (If Ready)
Goal: Start incorporating full push-ups (regular push-ups) if you feel ready, while still relying on knee or incline push-ups if necessary.
Workout:
Set 1: 3-5 regular push-ups (or knee/incline push-ups if full push-ups are too hard)
Set 2: 5 knee push-ups (or incline push-ups)
Set 3: 3-5 regular push-ups (or knee/incline push-ups)
Rest: 1-2 minutes between sets
Tips:
If full push-ups are too challenging, alternate between regular push-ups and modified push-ups (like knee or incline push-ups).
Focus on maintaining a straight body line from your head to heels (or knees for knee push-ups).
Week 4: Increasing Reps and Full Push-Ups
Goal: Gradually increase reps in each set, with more emphasis on full push-ups.
Workout:
Set 1: 5 regular push-ups (or knee/incline push-ups)
Set 2: 8 knee push-ups (or incline push-ups)
Set 3: 5 regular push-ups (or knee/incline push-ups)
Rest: 1-2 minutes between sets
Tips:
If you get tired during the full push-ups, switch to knee or incline push-ups, but try to keep pushing yourself to increase your capacity each week.
Always maintain proper form: your hands should be just outside shoulder-width, elbows at a 45-degree angle when you lower yourself, and core tight.
Week 5: Focus on Full Push-Ups with Increased Reps
Goal: Focus on doing full push-ups with more reps. Continue to mix in knee or incline push-ups if needed for extra support.
Workout:
Set 1: 6-8 regular push-ups (or knee/incline push-ups if needed)
Set 2: 6 knee push-ups (or incline push-ups)
Set 3: 6-8 regular push-ups (or knee/incline push-ups)
Rest: 1-2 minutes between sets
Tips:
The focus here is on building up your stamina. You should aim for higher reps, but it's fine to take breaks if needed.
Pay attention to how your body feels — if your form starts to break down, it's better to stop and rest than to risk injury.
Week 6: Push Yourself to Do More Regular Push-Ups
Goal: Do as many regular push-ups as possible with good form and focus on consistency.
Workout:
Set 1: 8-10 regular push-ups (or knee/incline push-ups if needed)
Set 2: 8 knee push-ups (or incline push-ups)
Set 3: Max effort regular push-ups (as many as you can with perfect form)
Rest: 1-2 minutes between sets
Tips:
Push yourself to do more full push-ups with each set. If you can do 8 regular push-ups, try to increase to 10, then 12, etc.
Remember, the goal is progress, not perfection. Celebrate every small improvement!
End of the Challenge: Test Your Max Push-Ups
At the end of the 6 weeks, you’ll do a max push-up test to see how many regular push-ups you can do in a row with proper form.
Test Setup:
Warm-up: Do a few minutes of light cardio (like jogging in place) and stretch before the test.
Goal: Do as many push-ups as possible in a single set, aiming for good form. Take a break if you need to, but try to push through.
Optional Test: Repeat the max test at the end of each week to track your improvement.
Additional Tips for Success:
Form is Key: Whether you're doing knee push-ups or regular push-ups, always prioritize form. Don't rush through them! Proper technique will help you build strength safely.
Don’t Skip Rest: Rest days are critical for muscle recovery. Overtraining will lead to burnout, so always rest between push-up workouts.
Stay Consistent: Consistency is crucial. Even if you only increase by 1-2 push-ups each week, that’s progress!
Recovery: Stretch your chest, shoulders, and arms after each session to prevent tightness and increase flexibility.
