Push-ups are a classic, simple but incredibly effective exercise that can transform your physique and your health. They require no special equipment and can be performed almost anywhere. But what happens when you decide to do 100 squats every day? The results can be amazing and literally life-changing.
PHYSICAL BENEFITS OF 100 SQUATS A DAY
Muscle strength: Squats involve numerous muscle groups, including pectorals, triceps, deltoids and core muscles. Performing 100 squats a day leads to a significant increase in upper body strength.
Endurance: Consistent practice increases muscular endurance, allowing you to perform more and more repetitions with less fatigue.
Muscle definition: Squats help tone and define muscles in the chest, arms and shoulders, contributing to a more athletic appearance.
Cardiovascular health: Although not considered a primary cardiovascular exercise, squats help improve heart health and blood circulation.
Posture: By strengthening core and upper body muscles, squats help improve posture and prevent back pain.
HOW TO REACH THE GOAL OF 100 SQUATS
Achieving 100 squats a day does not happen overnight. It is important to follow a step-by-step approach to avoid injury and maintain motivation.
Start with a realistic number: If you are a beginner, you might start with 10-15 squats per set, performing 3-4 sets per day.
Increase gradually: Increase the number of repetitions or sets each week as your strength increases.
Vary the types of squats: There are different variations of squats, such as incline, decline or tight grip squats, which involve muscles in different ways. Varying the exercises helps develop more complete strength.
Listen to your body: It is essential to listen to your body’s signals and allow proper rest to allow your muscles to recover.
The benefits of 100 squats a day are not limited to the physical aspect. The discipline and perseverance required to achieve this goal can also have a positive impact on mental health, increasing self-esteem, motivation and resilience.
IMPORTANT TIPS
Proper technique: Performing squats with proper technique is critical to avoid injury and maximize results. Keep your body in a straight line from head to heels, lowering your chest to just touching the floor and then pushing up.
Warm-up: Before starting your workout, always perform a short warm-up to prepare your muscles.
Nutrition and rest: A balanced diet and adequate rest are essential to support muscle growth and recovery.
CHRIS HERIA’S METHOD
Chris Heria, founder and CEO of ThenX, an exclusive Miami-based Calisthenics club and YouTube channel with nearly 9 million subscribers, offers an effective method for achieving the goal of 100 daily push-ups. A former member of the Barstarzz team, Heria is an expert in the field of free-body training.
VIDEO BY CHRIS HERIA
In this video, Chris Heria outlines a structured program to help you reach your goal of 100 push-ups. His approach focuses on gradual progression, the importance of proper form, and listening to your body.
Integrating 100 squats (or push-ups) into your daily routine can lead to significant physical and mental improvements. With perseverance and the right technique, anyone can achieve this goal and enjoy its many benefits.
