Push ups are an effective exercise for training various muscles of the body. The best result from classes can be achieved only by performing all the nuances. This guide will help you learn how to do push-ups correctly.
Physical training not only helps to stay in shape, but also maintain good spirits for many years. We all remember physical education lessons from the school bench, but not everyone knows how to push up on the floor correctly. There are a great many options for performing this exercise, not to mention the possibility of training using extra shells.
In addition to the classic push-ups (lying emphasis, arms shoulder-width apart), there are other positions of the arms and legs, push-ups from fists, from the costal part of the palms or fingers are possible. With extra load, claps or on one arm. For all these exercises, only 2 things are needed - the floor (or any other flat surface) and the goal in the form of the desired result. Along with this, a desire to learn further the regularity of training is necessary.
Why are pushups useful?
Like any physical exercise, push-ups help increase physical strength, improve health, improve body shape and burn excess calories. With regular training, it will not be difficult for you to achieve all these goals. Through push-ups, not only the thoracic region and arms are pumped, as is commonly believed. Exercise can be aimed at strengthening the back or abdomen.
Before doing physical exercises, analyze the state of your health. It is not recommended to deal with a period of complication of various diseases, especially those associated with the cardiovascular system. Push-ups belong to the category of strength exercises, during which the respiratory and cardiovascular systems are loaded, so it will be difficult for people with poor health to maintain the desired pace.
How often do you need to train
For your workouts to be effective, they need to be carried out systematically. In addition, the exercises themselves should include several approaches and periods for rest. Instead of doing 100 push-ups at once, do 4 sets of 25 exercises. So your training will give maximum results.
Even if you are able to push out only 30 times, divide this complex into 3 approaches. So you don’t overwork and reduce the risk of traumatic situations. The session should be held before the occurrence of moderate muscle fatigue. Breaks between workouts should be at least 36 hours. At the time of training, muscle tissue is destroyed, so it needs a break to recover.
Daily training will not accelerate the process, but rather slow it down, because the muscles will not have time to recover. Ideally, the calm period should be 48 hours, the minimum limit is 36.
The best time for training you choose yourself. The only thing you should not do is work out too late at bedtime. If, in addition to push-ups, you are engaged in any kind of sport, try to observe breaks between workouts. Excessive stress, even on different parts of the body, will reduce overall productivity.
Before a set of push-ups, do some warm-up exercises, after a workout, be sure to stretch. This will help reduce the risk of muscle injury and alleviate the unpleasant symptoms of muscle lactic acid buildup.
Systematic training involves a gradual increase in the number of exercises. But do not be discouraged if at some point your body refused to increase the load. This is normal, the body needs a break. Continue to exercise and over time you will achieve your desired results.
If you damaged a muscle at a previous workout and the pain remained at the beginning of the next workout, temporarily stop training. Most likely, you need a longer rest. But if the pain is not caused by general fatigue, it is better to consult a specialist.
How to squeeze yourself off the floor
In order to learn how to do push-ups correctly, you need to understand the essence of the exercise. Stand up straight, hold your hand with the back to your chest. Tighten your chest and make a movement as if you were pushing something. Feel your body at this moment, feel what muscles are involved in the process. To do this, place your other hand on your chest and feel the outgoing tension.
The next step is push-ups from the knees. The main goal here is to feel all the muscles, so do the exercise at the slowest pace. Pay attention to the position of your body: the knees, pelvis, back, and head should be in one straight line. As with the upper and lower position of the housing in this line should not be kinks. If you push up correctly, then in addition to tension in the arms and chest, you will feel tension in the abdomen.
Next, go to the classic push-ups. But remember that technically correct execution of the exercise involves a tight, even pelvis that does not protrude upward, and does not sag in the stomach with your back. Do not push up too deeply, touching the chest or chin of the floor. A distance of 3-5 centimeters is permissible, the main thing in this position is the angle of bending at the elbow, it should be 90 °.
The requirements for deeper push-ups are not justified. Rather, on the contrary, when you touch the floor with your chest or chin, you bend in these parts. As a result, improper execution of the exercise, which can lead to undesirable consequences.
When returning the body to its upper position, do not bend your arms in the elbow joints too much. Elbows that are too straight are a technical mistake that can lead to pain or injuries to the elbows.
During exercise, it is important to monitor breathing. Inhale while tilting, and exhale when returning to its original position. Many beginners make the mistake of holding their breath while feeling physical stress. This cannot be done. If you feel difficulty breathing, reduce the amount of exercise. The pace of push-ups should correspond to the pace of free breathing.
Classic push-ups train triceps and shoulders. Biceps are practically not involved during such exercise. This option is good for beginner athletes. But if you want to increase the load, try pushing up with your fists. This method will help develop the brush and the back of the hand.
Remember that you need to move to the fists carefully. Put a towel at first or push up on mats. Gradually move to a harder surface, and after a few months of training, you will push up on bare concrete without unpleasant sensations.
For those who are going to go further, it is recommended to master the finger push-up technique. This type of training is only for trained people. Otherwise, fractures of the hand are possible. For the first workouts, a long stand on the fingers is enough. As soon as this condition becomes comfortable for you, you can start doing 1-2 sets of push-ups.
Other types of push ups
If you need to strengthen the chest, change the position of the hands. Accept the usual emphasis lying down, but spread your arms wider than your shoulders. As you inhale, lower the body down so that the elbows are in a right angle. As you exhale, rise to its original position.
To transfer the main tension to the hands, change their position from wide to narrow. Option one - emphasis lying with your hands close together. Dilute the feet wider. Option two (diamond push-ups) - place your hands so that your thumb and forefinger are in contact. On inspiration, lower the body down. Keep your elbows pressed to or close to your body. As you exhale, lift your torso up.
Actively developing the body will help push-ups on one leg. The main difficulty is to maintain balance, for this you will have to strain the whole body. Accept the emphasis while lying, place one foot on the other so that the toe rests on the heel of the supporting leg. Do push-ups as you would with normal legs.
Also, exercises using the fitball will help strengthen the torso. The first option - kneel down, put your hands on the ball. Stand on your toes, lean forward so that your chest is above the fitball. Push up. For greater effectiveness of the exercise, stay in a low position with straight elbows for 1-2 seconds.
The second option - lie on the ball face down. Put your hands on it well and slowly move forward along the fitball so that the ball settles under your feet. Do push-ups by analogy with the previous exercise, lingering in the lower position.
80 kinds of push ups
How to push up girls from the floor
Programs for girls are significantly different from men's training. You will not find push-ups with fists or fingers, on one hand or with two arms wide apart. Classical push-ups are the basis of women's training. There is no more effective exercise to tighten the chest and strengthen the shoulders. In addition, this is a great option for those who want to lose some weight. You will not achieve great results in weight loss with the help of push-ups, but you can remove 1-2 kg.
Like men, women need to stretch well before push-ups, and it is recommended to stretch after exercise. Break all push-ups into several sets. For example, do 3 times 5 push-ups. Do not try to do everything in one approach, as the risk of overworking the arm muscles increases.
If you do push-ups for the first time, take the emphasis lying down from your knees. Arms shoulder-width apart, knees, pelvis and body represent one straight line. When tilted, the arms should bend parallel to the body. Breathe smoothly, do not hold the air. Inhale, make a slope, while exhale - rise. If you find it difficult to maintain such a breathing rhythm, reduce the amount of exercise.
A more difficult option is the classic push-ups. The technology is the same, only you take the starting position with emphasis on the toes, and not from the knees. Strengthening the load is allowed with an additional stand or fitball under the legs.
Remember that any exercise must be performed in comfortable clothing. Do not overwork yourself too much. If you feel discomfort or pain, make a stretch. The maximum effect is achieved with moderate training two, maximum 3 times a week.