How to explode Push-Up

Perhaps you've tried to push before the explosion as a thank you "clap irons" for Rocky (and other boxing movies released in the last 30 years). But here's what you might not know about the move: You do not have to clap your hands, and you do not need to reach 100 in a row to see the results.

To build your endurance, just do 10 seconds of explosive pushups with 45 seconds rest, says Bill Hartman, PT, CSCS, co-owner of Indianapolis Fitness and Sports Training and creator of The Russian Fat Loss Secret training. Perform three to five times, five minutes to play, repeat.

How does it work? When do multiple sets, you will develop your ability to fast twitch aerobic fibers. "It allows people to work at a higher intensity for a longer period of time before reaching the point of exhaustion," said Hartman. (Run recovery stronger, faster, healthier life and perform better with the Paleo diet.)

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