How to learn push-ups?
In a healthy body healthy mind! This saying is known to each of us since childhood, and each one way or another seeks to keep himself in shape. To do this, you do not need to buy expensive tickets to the gym, it is enough to perform some exercises at home. Use routine routines such as abs, squat, and push ups. But any exercise must be performed correctly in order to benefit, not harm. So let's see how to learn push-ups.
How to learn push-ups from scratch
Physical activity should be increased gradually. That is, if you jerk off the bat and at the very first approach you do 100 pushups from the floor, then tomorrow you will not even be able to raise your hands. How to learn push-ups from scratch?
It is best to start to teach your chest muscles to push-ups near the wall. It only seems that this type of exercise does not give any effect. In fact, there is a gradual load on the muscles of the arms, chest, abdomen and neck.
Starting position - you are near the wall. We take a step back and push our hands against the wall.Here it is important to remember that the wider you spread your arms, the greater will be the load on the pectoral muscles. The farther you retreat from the wall - the greater the load on the biceps. It is best to push out as slowly as possible, giving each muscle to feel the tension, and then slowly relax.
Such training can be carried out anywhere: at home, in the office, on the street. All you need is a horizontal surface and a few minutes of your time.
How to learn push-ups girl
Now let's see how to learn push-ups girl. Pressing for men and women are different, because not all girls want to have the same muscular shoulders, like guys. Consequently, the load should be a little less. For starters, 10-20 times is enough. After one or two weeks, the number of push-ups should be increased up to 40 times. When you increase yourself you will feel: as soon as the muscles are used, and you no longer feel a pleasant weight after exercise, you should throw a dozen.
How to learn push-ups from the floor
After you have learned how to push-ups at the wall, you can proceed to how to push-ups from the floor. Again, do not rush to start push-ups, like a soldier who served two years in the army. Only stretch the muscles and undermine health.If you want to learn how to push out 100 times, first of all you need to be patient.
Starting position - on the floor on the knees. Rest your hands on the floor and, with your feet crossed, lift them up. Already in this position, you will feel the tension. Spread your arms to shoulder width and start push-ups. It is worth starting as we did in the case near the wall - 10-20 pushups on the first day, and then gradually increase the load to 40 in the next two weeks.
In addition to how to learn push-ups on the hands, there are other ways of push-ups - for example, on fists or fingers. This type of push-ups should start with some kind of soft surface - a mat or a tourist rug. Gradually, when the bones and muscles of your hands become stronger, you will be able to squeeze from any, even the hardest surface.
How to learn push-ups on the bars
When you have mastered pushups from the floor, on your fists and fingers, you can start pushups on the uneven bars. This type of exercise has the most effect on your triceps and shoulder girdle, which will strengthen your back muscles.
For starters, you can try the "home" version of pushups with two benches or chairs.Place two benches or two chairs parallel to each other at a considerable distance equal to the approximate length of your legs. Now take the starting position - place your hands on one armchair (stop at the back), and put your legs on the second. Now you can start push-ups, bending your elbows.
Be extremely careful, as this type of push-ups is most traumatic and can cause negative consequences for your health, including dislocations and fractures of the joints.
After you have learned how to do push-ups at home with chairs, feel free to go out and try push-ups on the uneven bars.
Starting position - stand between the boards and put your hands on them. Raise your legs, crossing your ankles and bending your knees. Now you are left in limbo, the entire weight of your body and the load on the arms, shoulders and chest. Proceed to push-ups, slowly and gently bending and unbending your arms.