How to learn to push up from scratch. How to correctly push up from the floor, on the bars. How many times can you push up and how often. Can a girl push up

Push -ups are the most common option for pumping the chest muscles, shoulders and arms. This variety of exercises is performed at home on the horizontal bar, in the gym on the bars, also, most often, on street crossbars specially intended for these classes. The bench press from the floor is made in a flat area. In the gym there is the possibility of additional load in the form of pancakes, other weighting agents. Almost every person can learn to push up, with the exception of those to whom such exercises are undesirable to perform according to the urgent recommendations of the attending physician, coach or their pain sensations that arise during push -ups. Any discomfort, clicking of joints, sharp pain in the bones indicates that it is better to seek help from a specialist, perhaps the technique requires adjustment.

How to push the floor correctly

Starting position: belly to the floor, the hands are slightly wider than the shoulders, straightened in the elbows, the legs stand on the socks. They fall down, slowly bending the elbows, strain the muscles of the chest for smooth pushing. Do not wring the wrists, with strong pain, take a position at the table or wall and squeeze out 20 times. Move, observing quality, not quantity. How many times to be squeezed: for the first time 20 O-4-5 approaches.

How to press on one hand correctly

Not every athlete will squeeze himself on one hand. The ideal technique: the body from head to toe is even and does not sag in an arc, the legs are a little wider than the distance from the left shoulder to the right. The palm of the non -working hand is behind. The exercise is similar to the classic, but only one hand that balancing the case is involved. For the implementation of push -ups on one hand, they are advised to perfectly master the usual bench press. For pain in the wrists, an expander is used, the rotation of the brush before and after training is used.

How to push up from the floor with a narrow hand setting

The palms are located with boats and form a triangle, the feet touch each other. A narrow staging harms the joints, a breakdown load occurs. Often the hands are a little wider, but already than with a classic form. No one forbids experimenting on the spot. If it is not possible to immediately squeeze out with a narrow setting, begin at a greater distance, and gradually bring their hands together. The fifth point is not raised and not lowered, holds on a par with the back and hips, the eyes look a little forward.

How to push up on bars

Bars are a basic triceps exercise. The bench press on the bars affects, in addition to the hands, chest, back and muscles of the bark. Pre -includes a bar in training to maintain the power of the press. Daily at the end of the training, stand for 1-2 minutes.
The elbows are closer to the sides, bent legs are slightly forward, but do not bend the spine, so they turn on the press. They do not jump onto the shell, but climb! The jump is waste power. The movements are leisurely, second freezing at the peak of stress and a leisurely continuation.

How to push up on bars with burden

Classic execution with weights to increase the intensity of a set of strength and mass. Metal chains, a belt with a hook, hanging weights, pancakes, sometimes bags of sand on the feet will serve behind the load. It is much more complicated and therefore the number of times at first less, about 3-4 p. to repetition.

Dangerous moments: deep lowering, straightening the elbows at the top point. All these points lead to the injury of the elbow joints, and the cartilage is not restored even with time! They work in a small amplitude, without excessive zeal. The burden is kept not by articular surfaces, but by muscles!

How to learn to push up from the floor for a girl

To begin with, it should be said that this is an extremely complex skill. In other words, the girl will be pressed from scratch very not easy. Before making your first 15 times, you need to undergo preparation with a level level for unprepared arms and ligaments. For example, the bench press standing at a static support, namely on the wall, and for this it is not necessary to visit the gym. In order for training to bring speedy result better to observe regularity. Rare classes will not help the muscles quickly strengthen, which means that the girl does not have enough strength for further advancement.

• Stage 1: At the wall with a wide or narrow hand setting. The option with palms placed on the width of the shoulder, this is a wide production. If you move your hands a little to the center, then triceps will pull up - this is a narrow setting. The legs should be shoulder -width apart, the body is stretched into a flat line, the back does not bend. The distance of socks from the baseboard 1 m. The soles of the boots completely touch the horizontal plane. Hands bend at the elbows, the head is as close as possible to the wall. Squeeze 4 approaches 15 times. Complicate movements, increasing the distance from the wall. A person must concentrate his attention on the work of muscles.
• Stage 2: At the bench, push -ups are more complicated, since the load on the hands under the pressure of the case increases. There are two alternatives: breasts to a bench or back. In the first option, everything happens the same if the girl was sting from the wall. In the second version, they are with their backs to the bench, put their hands on the edge of the shoulder width. They fall, forming an angle at the elbow 90 and rise. The head looks straight, the legs rest on the heels on the floor. They complicate the task, placing another bench in parallel. They put her legs on her, heels on the edge. On the hips you can put pancakes in 5, 10 kg in the form of weighing. The first approach is performed without weight, the second and third with 5 kg, the fourth with 10 kg. One approach is equal to 15 push -ups.
• Stage 3: After the girl felt that her posture was getting stronger, they learn to reap from the knees. To do this, they lower their palms onto the karemat and put them in their shoulder width, the legs are bent at the knees, the feet are closed so that they do not dangle. The back is straightened, the head looks at the floor. Make 4 approaches 15 times.
• Stage 4: Next is the final stage of push -ups on the floor. Starting position: the body is straightened and tense, the fingers look forward, the feet are in the width of the pelvis. The body drops almost to the floor, without touching it, and rises. Make 4 approaches 10-15 times.

How to learn to push up a girl on the bars

The bars are two parallel metal crossbars on which the exercise is performed. It is more difficult to squeeze on the bars than from the floor, so it is recommended to perform a series of upcoming movements of the muscle strengthening described above. The bench press with pancakes is the final at the stage of preparation. Having developed the body, they try to push up on the bars. The back, arms, the cuff of the shoulder turn on. Receptions are banned: jerking, swinging.

• Lower the shoulder blades, straighten the chest. The width of the crossbar is shoulder width. Exhale when lifting. The torso is tilted forward, the legs are bent at the knees, reduced together. The elbows diverge or parallel back. With a parallel location, the back is almost vertical. It is as much as possible as possible, observing the right technique. Average numbers: 10-15 times in 4 approaches.
• The simplified version consists in taking the stop and slowly lowering to the lower point, jumping to the floor and taking the starting position. Repeat 15-20 times.

What will happen if it is pressed every day

Daily push -ups are a common mistake. High systematic loads wear out more than tempered. The muscle mass will certainly increase with a set of events: food, rest, training. After a day, the muscles will not have time to recover, and a person is able to lose weight. You can perform 10 push -ups daily in the form of charging to raise the tone. The morning warm -up improves mood, supplies the cerebral cortex with oxygen, and enhances blood circulation.

How much to push

The norms of the program are by no means above all, motivation is often lost even from vaunted perseverance. The observant equilibrium of the state of the soul and body achieves the best results, although slower. Do not load the body daily, the muscles should be restored, grow. It is optimal to work every other day at the same time. Every week they increase the number of times. For example, at 1 week they make 4 approaches from 15 times and in the opposite direction, depending on fatigue. The last time there should be at least 10 benches. Every 2 weeks gradually increase the initial number to 15 additional times. As a result, at 10 weeks, the mark will reach 100 push -ups. Between approaches take breaks of 2-3 minutes.

How to prepare to push up 100 times

This is not fantastic, but you will have to sweat. In order not to get lost in the sports program, its contents are printed on the A4 sheet and glued to the magnet to the refrigerator door or loaded into the phone. Passing several times, a person weanes from the load. The terms given in the article are approximate and are not suitable for each student. The main thing is to survive the period of adaptation, slight discomfort, to fight with the desire to flesh, simplify the task.

The warm -up is required: sipping on the horizontal bar, bench press, table, circular rotation of the wrists, rotation of the body, squat. When on the asphalt even in gloves it is inconvenient, they lie down on the karemat. It is difficult to see mistakes alone, craftsmen shoot themselves on video and thus analyze. It seems that the forces have left? You should dwell on a pause than on the refusal to continue the “banquet”.

Rehabilitation of the body

For good growth, they resort to a balanced diet, excluding overeating. Before training for 1 hour and after it after 30 minutes, they eat tightly, saturating the cells with vitamins, minerals spent calories. Water is also of great importance. For 2 hours, training take 1-1.5 l of ordinary non-carbonated water. Moisture comes out with later!

If all simplified modifications from the floor or Brusyev have not come up, then it means the body is not enough strength. In such cases, it is recommended to increase the time of work with simple types of push -ups, and the labor in the gym with a personal coach. Additional training with a stamp, dumbbells, simmer type simulators will strengthen the necessary muscles. Sports activity allows you to increase the relief of the body, and this favorably acts on the endurance of the body. The habit of breathing is of great importance, moderately free clothing, ventilated room, proper nutrition of the athlete, timely rest for restoration. Sports are not combined with bad habits that prevent work at 100%. Beginners achieve their goal only by hard work and regularity of classes. Failure to comply with technology can lead to irreversible consequences!