Push-ups are a good sport exercise that allows you to work out various muscle groups and effectively use the joints. In most cases, its implementation does not require special equipment.
The benefits of this exercise should also not be underestimated: in addition to the load on the hands, push-ups can strengthen the pectoral muscles, shape the spine and abs. And if you are still puzzling over the question “How to learn to do push-ups?”, Then you will be interested to learn about the options for mastering this standard for beginners.
Classic technique
Most often, beginner athletes are interested in how to learn to do push-ups on their hands, that is, in a traditional way. Such a stand, in which a person places emphasis on the feet and palms, is also called the “army” or “lying emphasis”. This position is the most common, simple and well-known, it can be easily mastered by anyone. To better understand the classic push-up technique, try the following steps in sequence.
- Take emphasis lying. To do this, you need to put your hands on the floor shoulder width apart. The back and legs should remain straight, parallel to the floor.
- Bend your elbows, lowering your chest and chin to the floor. After that, return to the starting position.
Make sure that your lower back is parallel to the floor, and not be raised or, conversely, lay motionless.
Such push-ups can be performed not only on the palms, but also on the fists, phalanges or fingers.
Starting from scratch ....
If you are not able to do these actions, simplify your task. To do this, you can use a different body position - a rack from the knees. In this case, the emphasis is not on the feet, but on the knees, and the crossed ankles are best raised. Along with it, there is another simple way to strengthen the muscles and prepare them for the full implementation of the exercise. If you have not learned how to learn to do push-ups from scratch, then try to make the same body movements, standing near the wall. Stand next to it (or any other vertical flat surface) and rest your hands as you would on the floor. Keeping the spine in a straight position and placing your feet shoulder-width apart, bend your elbows, bringing your body closer to the wall. Making a forward movement, take a breath, straightening, exhale. When the muscles get a little stronger, you can complicate this exercise by standing further away from the wall and doing push-ups at an angle to the vertical.
How to quickly learn to push up?
There are several exercises from the field of bodybuilding that will help you accelerate the development of this sports element. The easiest way to get started is with the bench press with dumbbells. Most often it is done on an even wide bench.
Option two: swing at an angle. In order to understand how to learn to do push-ups in this position, you will need a bench or any other stand that will provide a comfortable degree of inclination to the floor.
Any of the above racks may seem unnecessarily complicated or, conversely, easy, it depends on your individual physical fitness and personal feelings. But to achieve a high-quality result, it is recommended to use all of them, simply alternating during training.
What should beginners remember?
A knee stand or doing the exercise in an upright position (from the wall) are, in fact, the easiest. They are most often started by people who are interested in the question “How to learn to do push-ups?” Without physical training (beginner athletes, girls, adolescents). But here it is important to remember one feature: the lite option serves only to teach the basics of this exercise. You can do push-ups from your knees to old age, while still not being able to perform classical push-ups in an emphasis lying down. Therefore, having understood the algorithm of movements and without difficulty making 15-20 repetitions in this stance, proceed to complication. Try to do at least the first full push-up to transfer the correct load to the muscles.
Also do not forget about the warm-up. A preliminary study of the muscles will help to avoid the unpleasant consequences of training: pain, trauma, sprains. Do not chase instant records, such as "tomorrow I’ll squeeze 100 times." It is better to adequately assess your strengths, and even if you have a specific goal, try to go towards it slowly but surely. Remember: the correct performance of push-ups will bring a novice athlete much more benefit than a few inferior repetitions of "whip up".
And what's next?
So, you understand how to do push-ups, try and enjoy the first positive results. Congratulations! But, realizing that you can do such sporting achievements, you ask yourself a very logical question: “What should we strive for next?”. There are many options, in fact, because classical push-ups are a basic exercise. You can maintain a constant muscle tone by doing an individual program, you can try to achieve a result of 100 push-ups, which is also a record for many athletes. And you can try yourself in another form of exercise, for example, start push-ups on the uneven bars. There is a choice!