Push-up program

Push-up program

Many people want to look fit, slim and be in great physical shape. But, unfortunately, not everyone wants or can, due to certain circumstances, visit a gym or equip a sports corner at home. This is not required if you regularly do push-ups.

Push-ups from the floor do not require the use of any specialized expensive equipment or simulators, the presence of sports equipment. To achieve good results, it is enough to have a desire to be in good shape, not lazy, and also use a suitable push-up system (program).

The advantage of such trainings is that they do not have any restrictions. Absolutely everyone can do push-ups from the floor – children, adults, the elderly, men and women.

The benefits of push-ups from the floor

The benefits of push-ups from the floor

This basic exercise uses several muscle groups at the same time. It is considered universal and must be included in any training plan.

During its implementation, the following are actively involved in the work:

  • rib cage;
  • shoulder girdle;
  • hands;
  • abdominal muscles.

Push-ups not only engage different muscles, but also allow you to shift the focus to specific groups. To work out a specific area, it is enough to redistribute the load by changing the control points and the execution technique.

The musculature is involved in the work already when the initial (initial) position is taken. To keep the body in a static position, the intercostal and abdominal muscles, the back, as well as the arms and legs are activated.

Thanks to this basic, affordable, and, most importantly, effective exercise, muscle mass is built up. In addition, a person who regularly does push-ups from the floor becomes stronger and more enduring. The impact speed also increases.

How to start classes correctly

How to start classes correctly

Having set a goal for yourself – to start push-ups, you need to understand that it will be difficult both psychologically and physically. At this stage, it is important not to overdo it, but to do everything right, so that in the future it will be much easier to make the transition from simple to complex.

It is not recommended to bring yourself to exhaustion in the first lesson. The result obtained is due not only to the number of approaches, but to the technicality of the performance, which is much more important. And if you just press with numbers, not quality, there will be no effect. Beginners should start the classic push-up option after completing this exercise, first from the vertical plane, and then from the knees.

There is no need to rush. Each stage takes from seven days to several weeks. You need to focus solely on your training, as well as physical fitness. The readiness to move to the next stage is evidenced by the absence of difficulties with the implementation of the current level.

Particular attention is paid to mastering the starting position, which depends on the type of push-up, the correctness of the breath, the direction of each movement. The torso descends on inhalation and rises on exhalation. It is necessary to control that the body is constantly straight, and the lowering and raising of the body is carried out exclusively by bending and straightening the arms.

General guidelines for beginners:

Push-up program

  • You should start pushing up by performing 10 repetitions. It is recommended to build up the pace gradually. The main thing is to listen to your own feelings about how the body reacts to the current and increasing load. After class, the feeling of fatigue should be light. No overvoltage. This is especially true for the first workouts.
  • Before starting classes, you always need to perform a ten-minute warm-up, and the planned number of repetitions should be performed in several approaches with intervals of 2-3 minutes.
  • You need to do push-ups regularly. Training should never be adjusted to the regimen.
  • Drawing up a training program must necessarily be accompanied by certain goals. If you need to build muscle mass, you will have to train daily. You can do push-ups to keep yourself in good physical shape and to normalize body weight from two to three times a week.
  • Those who decide to train daily should move to this pace gradually. First, you need to do it every other day to prepare the muscles for stress. Rest and gives the muscles an impulse to gain mass.
  • Before starting the exercise, you should always carefully study not only the description, but also the recommendations.
  • When doing push-ups, you can experiment and allow some liberties, but even when all movements are honed, strength, agility and endurance are well developed, that is, with experience that comes over time.

The first few sessions are recommended to be performed in front of a mirror. This allows you to see all the mistakes and flaws made so that you can immediately correct and correct the technique.

How many times do you need to do push-ups

How many times do you need to do push-ups

Newbies are most often interested in the question of how many repetitions to strive for. It is enough for women to bring the number of push-ups to 30-40, and for men – to 50-100 push-ups. These are decent results, but not marginal. People who want to have a pumped up powerful body or are involved in sports should set higher goals for themselves.

In a month and a half, if you practice regularly, women can reach 50, and men 100 repetitions. In this case, you need to train no more than 10-15 minutes. This is quite enough to increase the strength of the hands, as well as the appearance of visually noticeable changes. There is one important point to consider here. There is an opinion that more than 15 repetitions per approach will increase endurance, but only at the expense of an increase in volume and physical strength.

To increase power indicators and muscle gain, increased attention should be paid to the technique of execution, to complicate the movements and amplitude performed. You can do push-ups from stops or other difficult options.