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The Simplest and Most Effective Exercise in Existence: The Power Push-up

The Simplest and Most Effective Exercise in Existence: The Power Push-up

What if I told you there was one simple exercise you could do anywhere that would improve the way you look, think, and feel? Well there is. By adopting it, you can learn to break bad habits that are injuring your body.

Let me introduce you to the Power Push-up – the simplest and most effective exercise in existence.

Why the Power Push-Up

I used to focus on quantity instead of quality when I did workout exercises. In fact, I didn’t change my approach until I started injuring myself. I was performing way too many repetitions with poor form.

By shifting your focus from quantity to quality, you will find that your maximum repetitions will drop significantly. However, this should not matter because in the end you will be rewarded with phenomenal gains and a healthy body.

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So, what exercise should you shift your focus to? The answer is the Power Push-up.

The push-up exercise is one of the most basic exercises you can do. It is simple and can be done in any location imaginable. Equally important, it is extremely effective as it works several muscles in your body.

Nevertheless, most people concentrate on quantity rather than quality when doing push-ups. In doing so, this leads to strain and injury and turns this powerful, yet simple exercise into a disastrous one.

How the Power Push-Up makes you fitter and healthier

This exercise will force you to do push-ups the right way. It will help you lose weight, strengthen your muscles, and improve your metabolism. From professional journals to blogs, nearly everyone agrees that (if done correctly) push-ups provide phenomenal health benefits.

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Let’s examine some of these benefits:[1]

  • Increased muscle strength
  • Strong abdominal muscles
  • Increase in bone mass and strength
  • Increase in chest muscles and strength
  • Improved metabolism
  • Increased muscle mass in biceps and triceps
  • Improved stomach shape and weight loss
  • Improved posture

On the whole, the Power Push-up is simple and can be performed anywhere. It uses nearly every muscle in the human body and prevents injury.

How to perform the Power Push-Up

To demonstrate the Power Push-up, I highly recommend viewing the following video:

Let’s examine how to perform the Power Push-up in four simple steps:

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    1. Body Position. Tilt your pelvis backward and keep your butt squeezed tight.
    2. Arm Position. Place your wrists in a nearly vertical line under your shoulder. Avoid out flared elbows completely.
    3. Range of Motion. Don’t cheat! Go all the way up and all the way down. This takes a while to get used to, because it is easy to cheat if you focus on quantity.
    4. Shoulder Blade Movement. This is the movement I most often neglected, which led to injuries. Focus on pushing your shoulder blades downward instead of up.

    Make time for the exercise, as little as 5 to 10 minutes each day to start to pick up this exercise at the beginning. Gradually, you will experience a fitter and healthier body.

    Personally, I have a 24 Hour Workout routine to stay fit and keep my brain sharp, you can check out my other article for the details:

    This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good

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    If you find that you can’t shift your focus from quantity to quality because you desire a high number of repetitions, then try this – stop counting. Use the following advice offered by Muhammad Ali,

    “I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.”

      Featured photo credit: Antonio Diaz, Getty Image via gettyimages.com

      Reference

      [1] DrHealthBenefits: 17 Health Benefits of Push Up

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

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