Push-ups are simple, do not require special conditions and devices. At the same time, you can achieve amazing results, provided that the program of push-ups from the floor is chosen correctly, and classes are held regularly.
What results can be achieved?
- The development of stamina and strength.
- Development of dexterity, power and speed qualities.
- Moderate muscle building.
- Strengthening the shoulder girdle and abs.
- The ability to control your body well.
What muscles are training?
Different muscle groups are involved in the work. It all depends on the technique and type of exercise. Basically, three groups work: deltoid, triceps, and thoracic. In addition, the press strains, as well as in the static mode - the muscles of the back, legs and intercostal.
Types of push-ups
There are several varieties on the basis of which you can make an individual set of exercises. Push-ups from the floor can be complicated, thereby achieving a particular effect. Depending on which muscle group you need to develop, use an exercise with a specific setting of the hands. Push-ups for beginners can be performed in a simplified form. Thus, along with classical exercises, you can apply exercises with a narrow or wide setting of the arms, push-ups on one arm, weights, with emphasis on the knees, with the legs on the bench, using special handles, on the fists and on the fingers.
Execution technique
Without the right technique, the desired result cannot be expected. It is important to remember that during the exercise you need to feel the muscles, so it is important to be able to concentrate on them. We must not forget about breathing: we go down - we take a breath, we go up - we exhale. When pushing the back, straighten the buttocks do not lift. In the initial position, keep your arms extended. The body goes down due to bending of the arms at the elbows. The chest should be brought closer to the floor, but not touching it.
Push ups system
Various training systems have been developed for beginners and experienced athletes. There are programs designed for a month, for 6 weeks, for 15 weeks, the program "100 push-ups", "10 X 10" and others. Many experienced athletes make up a set of exercises for themselves.
A program of push-ups from the floor is developed depending on the goals of the training. If you need to increase stamina, then you need to perform a large number of repetitions. To increase muscle size, it is necessary to do no more than 12 repetitions, but at the same time carefully monitor the performance technique, as well as complicate the exercise, namely, push-ups on one arm, use handles, and use weights.
The program of push-ups from the floor can include various types of exercises, in which this or that muscle group works as much as possible.
For triceps
Medium arm
Hands are approximately shoulder width apart. Elbows are directed back, emphasis on a palm, fingers forward. Feet should be placed as it is more convenient, but they should not be spread wider than shoulders. When bending the arms, the elbows remain laid back and are almost adjacent to the body. If you focus on your fists, you need to turn your fingers inward. A lightweight option is possible - hands on the bench, legs on the floor. A more difficult option is hands on the floor, legs on the bench.
Narrow arms
Hands rest on the floor at chest level, palms are nearby, fingers are directed forward. The legs are chest-wide, a little wider. When the arms are bent, the elbows move back and slightly to the sides, the chest slightly touches the palms. This kind of push-ups is considered difficult. In addition to triceps, the front delta bundle also develops.
For pectoral muscles
Put your hands on the floor, putting them almost twice as wide as your shoulders, while taking your elbows to the sides, focusing on the palms, fingers forward. Do not spread legs wider than shoulders. When bending the arms, the elbows should be always directed to the sides. Buttocks do not lift up and do not bend - the body should be straight. You can perform a reinforced or lightweight version, as in an exercise with an average arm position. If the emphasis is on the fists, then turn the fingers back.
Single-handed
To maintain balance, legs should be spread as wide as possible, arms wider than shoulders. Put one hand behind your back. When pushing up, the elbow is directed to the side. Exercise develops
pectoral muscles and triceps. To keep the body in balance, you need a well-developed abs.
With cargo
To perform this exercise, put on special vests with weights or put a disk from the bar on their backs. In the second case, you can ask an assistant to make sure that the pancake does not fall.
On fingers
This exercise perfectly develops the strength of the hands and strengthens the bones. You can do the exercise with medium, narrow and wide arms. If your fingers are weak, you first need to strengthen your hands with less complicated exercises.
With handles
For a better study of the muscles, special handles are used. In this case, the amplitude of the movement increases. Instead of handles, you can use hand rests. Thanks to this type of push-ups, strength qualities develop, the athlete learns to better control his body.
With cotton
This exercise is designed to develop agility, strength and speed. Legs and hands should be placed wider than shoulders. Then push off, quickly make cotton and gently fall on your hands. During the exercise, the hands move very quickly. Such push-ups are recommended for boxers and other martial artists.
Pushups. Training program for beginners
First of all, you need to find out the level of training, that is, how many push-ups you can do in one approach. Often, beginners can not do 10 repetitions.
The program of push-ups from the floor will depend on the goals. Usually with this exercise, athletes develop strength and endurance. In this case, you need to do a large number of approaches with short breaks.
On the first day in the first approach, do the maximum number of repetitions. Then rest for no more than 2 minutes. In the second approach, it will turn out to perform less, and this is normal. Do 5 approaches per day, repetitions - how much will work. Train in this mode until you manage to do the same number of repetitions in all sets.
For the next stage of training, you need to set a new norm. For example, you did 15 repetitions. Now you need to do 25. Again, carry out 5 sets a day and train until you manage to do 25 in all sets.
Now you need to go to 10 approaches, and reduce the interval between them to 1 minute. Bring the number of approaches to 15, while the number of repetitions should be at least 3/4 of its maximum (for example, a maximum of 30, then in one set the exercise must be done at least 22 times). When it is possible to do 22 times in each approach, increase the number of repetitions by 1, that is, do 15 X 23.
Training Rules
- Before doing push-ups, you need to do a warm-up.
- Train three times a week, gradually move on to daily activities.
- It’s convenient to keep records to track results.