Push-ups are simple, do not require special conditions and devices. At the same time, amazing results can be achieved, provided that the push-up program is chosen correctly, and classes are held regularly.
What results can be achieved?
- Development of endurance and strength.
- Development of agility, power and speed qualities.
- Moderate muscle building.
- Strengthening the shoulder girdle and press.
- The ability to take good control of your body.
What muscles are being trained?
Different muscle groups are included in the work. It all depends on the technique and type of exercise. Basically, three groups work: deltoid, triceps, chest. In addition, the press is tensed, as well as in a 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 create an individual set of exercises. Push-ups from the floor can be complicated, thereby achieving one effect or another. Depending on which muscle group needs to be developed, an exercise with a certain hand position is used. Push-ups from the floor for beginners can be performed in a simplified version. Thus, along with the classic ones, you can use exercises with narrow or wide arms, push-ups on one arm, with weights, with emphasis on the knees, with the feet 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 when performing an exercise, the muscles need to be felt, so it is important to be able to concentrate on them. We must not forget about breathing: we go down - we inhale, we rise - we exhale. When pushing up, straighten your back, do not lift your buttocks. In the starting position, keep your arms extended. The body falls down by bending the arms at the elbows. Bring your chest as close to the floor as possible, but do not touch it.
Push-up 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.
The push-up program is developed depending on the goals of training. If you need to increase endurance, then you need to perform a large number of repetitions. To increase the muscles, it is necessary to do no more than 12 repetitions, but at the same time carefully monitor the execution technique, as well as complicate the exercise, namely push-ups on one arm, use handles, apply weights.
The push-up program may include various types of exercises in which one or another muscle group works to the maximum.
For triceps
Medium stance
Hands are approximately shoulder width apart. Elbows pointing back, emphasis on palms, fingers forward. Put your legs as it is more convenient, but they should not be wider than your shoulders. When bending the arms, the elbows remain laid back and almost adjacent to the body. If you focus on the fists, the fingers need to be turned inward. A lighter version is possible - hands on the bench, feet on the floor. A more difficult option is hands on the floor, feet on the bench.
Narrow hand stance
Rest your hands on the floor at chest level, palms are close, fingers pointing forward. Feet chest-width apart, slightly wider. When bending the arms, the elbows move back and slightly to the sides, the chest slightly touches the palms. This type of push-up is considered difficult. In addition to triceps, it also develops the front bunch of deltas.
For pectoral muscles
Rest your hands on the floor, placing them almost twice as wide as your shoulders, while taking your elbows to the sides, emphasis on your palms, fingers forward. Do not spread your legs wider than your shoulders. When bending the arms, the elbows should be directed to the sides at all times. Do not lift your buttocks up and do not bend - the body should be straight. You can perform a strengthened or lightweight version, as in an exercise with an average setting of hands. If the emphasis is on the fists, then turn the fingers back.
Focused on one hand
To maintain balance, the legs should be as wide apart as possible, arms wider than shoulders. Put one hand behind your back. When pushing up, the elbow is directed to the side. The exercise also develops the triceps. To keep the body in balance, you need a well-developed press.
With a load
To perform this exercise, put on special vests with weights or put a disk from the barbell on your back. 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 the fingers are weak, you must first strengthen the hands with less difficult exercises.
with handles
For a better study of the muscles, special handles are used. In this case, the range of motion increases. Hand rests can be used instead of handles. 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 arms should be placed wider than shoulders. Then push off, quickly clap and lower yourself as gently as possible on your hands. During the exercise, the arms move very quickly. Such push-ups are recommended for boxers and other martial artists.
Pushups. Beginner training program
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 cannot do even 10 repetitions.
The push-up program will depend on the goals. Usually, with the help of 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 possible number of repetitions. Then rest for no more than 2 minutes. In the second approach, you will be able to complete less, and this is normal. Do 5 sets a day, repetitions - as much as possible. Train in this mode until you can do the same number of repetitions in all sets.
For the next stage of training, you need to establish a new norm. For example, you did 15 reps. Now you need to do 25. Again, do 5 sets a day and train until you can do 25 in all sets.
Now you need to move on to 10 approaches, and reduce the break between them to 1 minute. Bring the number of approaches to 15, while the number of repetitions should be at least 3/4 of your maximum (for example, the maximum is 30, then in one set the exercise must be done at least 22 times). When you manage 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 to daily activities.
- To keep track of results, it is convenient to keep records.