Push-ups are one of the best exercises that was invented by mankind. You do not need any equipment to complete it. Push-ups will help develop the strength of several muscles at once. In addition, at the present stage, there are more than a hundred different options for the execution of such an exercise for those who love everything new. Therefore, there is nothing strange in the question of how to learn to do push-ups from scratch.
The basis of training programs
Performing the basic exercise, you can easily track progress. In addition, today there are a huge number of training systems, which are based on push-ups. In this regard, you should understand in more detail how to learn how to do push-ups from scratch.
Convenient and beloved exercise for everyone
What is the reason for such a high popularity of push-ups? They are comfortable, unpretentious and help to develop several muscle groups at once. Exercises of this kind are called basic. Most of the load falls on the muscles of the chest and shoulders. Also, during the exercise, the biceps, back and abs are involved. In this regard, we can say that push-ups are a fairly convenient exercise with which the upper body is trained. And if, together with them, squats with pull-ups are performed, push-ups can become the basis for any home workout program. These exercises do not require anything. For them, you need only a little space and a horizontal bar.
Never forget the right technique.
If you want to understand how to learn to do push-ups from scratch, you need to remember about the right technique. Only with the correct execution of the exercise, you can successfully pump over absolutely all the muscles without pulling anything and without injuring. It is important to observe the technique also because it is necessary to constantly monitor your progress. In other words, if yesterday about 30 push-ups were performed correctly, and today - 60, but you did not go down to the end, but only half, then you can’t say that you have become stronger.
Therefore, if you want to understand how to learn to do push-ups from scratch, you must perform the exercise correctly. If it does not work out, it is necessary to reduce the load due to a higher support and fewer repetitions.
How to push up correctly?
There are a few basics to remember in order for a technique to become correct. During lowering to the floor, the arms should be placed at a distance equal to a little more than the width of the shoulders. Despite the strength indicator and the level of preparation, you need to do the exercise from the position in which you are comfortable. You can choose a specific pose in advance, before starting the exercise. You should be aware that classic push-ups are those with arms held shoulder-width apart. In such a situation, the load falls on the chest to a greater extent, and on the triceps - to a lesser extent. With a narrow setting of hands, the main load is, on the contrary, hands. With a wide position of the hands, the maximum emphasis is placed on only one breast. The latter two options are the most complex. They should be switched only if the classic push-ups are successfully mastered.
Feet should be placed so that you are as comfortable as possible. Someone puts his feet in the same way as his hands - shoulder width apart. Someone brings them together. Of particular importance in their situation is not. Therefore, you need to make it convenient for you. However, with a wider arrangement of the legs it will be easier to maintain balance.
Do not arch the body
In order to understand how to push up from the floor, you should remember: the body should be stretched forward. It must be arranged so that it forms one straight line. In other words, do not lower or raise your head or buttocks too much. Remember, the more direct the position is taken, the better the load will be redistributed between the muscles. Accordingly, the exercise will be safer.
In the event that it is difficult to take the correct position, but to understand how to push up from the floor, hunting, then you need to try the following option. You take the “lying down” position in a way that suits you. After that, tighten your buttocks with a press and retract your stomach. This will help straighten your spine and push you to the correct position.
During the exercise, you need to look forward and only forward, not down. As already mentioned, the body should form a straight line. In the initial position, the arms are straight. They hold the weight of the torso. Have you got the right pose? Then you are ready for push ups.
Start to exercise
How to do push-ups at home? The initial position was accepted by you. All recommendations are learned and implemented. After this, it is necessary to push out once, trying to do this with the maximum observance of technology. This must be done even if it is very difficult. Remember, only with the right technique can you count on the result. Therefore, do not chase the number of repetitions. Do everything with quality.
Trying to maintain a starting position, gradually lower your chest to the floor. The elbows should be bent to an angle equal to 90 degrees. In the event that there is physical preparation, it should be lowered until the moment when the chest does not touch the floor. It is immediately necessary to calculate such a moment and focus strictly on it.
If you do not know how to do push-ups at home, then remember that the elbows should be kept closer to the body. If they begin to diverge, then you need to take a short break - you are tired. At that moment, when you get down to the required level, you need to freeze for a while. After that, using the explosive movement of the hands, return the body to its original position.
Define your maximum
Thus, you did one push-up. After that, try a few more repetitions. The exercise must be performed until there is a feeling that it is difficult to correctly perform the technique. At the same time, your hands may tremble, and the next repetition can be performed only with a jerk of the legs and back. This means that the number of repetitions performed is maximum for you at this stage. Cheating should not be done. Speaking about how many times you need to do push-ups, it should be noted that ten correct push-ups and another five with a jerk are a worse result than, for example, 11 correctly performed repetitions.
Safety comes first
Such a basic exercise can be considered relatively safe. Especially if it is carried out with its own weight. In other words, observing the correct technique and showing common sense together with the instinct of self-preservation, you will not get any injuries. Also, in order not to get damaged, on the first day, as mentioned above, it is necessary to calculate how much you need to push up. The number of repetitions must be increased gradually.
With a curved spine, you can get nerve compression by the vertebrae, as well as any other troubles. If the arms are not too comfortable apart, there will be a chance to pull the joints. Therefore, the implementation of exercises must be approached with increased responsibility. In addition, if you want to achieve great results, then you need a push-up scheme. You can form it yourself, focusing on your capabilities.