Push-ups from the floor how to learn. Still can't do push-ups? Learning to push up from the floor on simple exercises
Push-ups are one of the best exercises that has been invented by mankind. You don't 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 performing such an exercise for those who love everything new. Therefore, there is nothing strange in the question of starting from scratch.
The basis of training programs
By doing the basic exercise, you can easily track your progress. In addition, today there are a huge number of training systems, which are based on push-ups. In this regard, it is necessary to understand in more detail how to learn to do push-ups from scratch.
Convenient and everyone's favorite exercise
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 you do squats and pull-ups together with them, push-ups can become the basis for any workout program at home. These exercises do not require anything. They only need a little space and a crossbar.
Never Forget About Proper Technique
If you want to figure out how to learn to do push-ups from scratch, you need to remember about the correct technique. Only with the correct execution of the exercise can you successfully pump absolutely all the muscles without pulling or injuring anything. It is also important to observe the technique because it is necessary to constantly monitor your progress. In other words, if about 30 push-ups were done correctly yesterday, and today - 60, but at the same time you didn’t 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 push-ups from scratch, you need to do the exercise correctly. If it doesn’t work out, you need to reduce the load due to a higher support and fewer repetitions.
How to do push-ups correctly?
There are a few basics that need to be remembered in order for the technique to become correct. During lowering to the floor, the hands should be placed from each other at a distance equal to slightly more than shoulder width. Regardless of the strength indicator and the level of training, it is necessary to do the exercise from the position in which you are comfortable. You can choose a certain position in advance, before starting the exercise. You should know that classic push-ups are those in which the arms are placed 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 the hands, the main load is received, on the contrary, by the hands. With a wide position of the arms, the maximum emphasis is placed on the chest alone. The last two options are the most difficult. They should be switched to only if the classic push-ups are successfully mastered.
Feet must be placed so that you are as comfortable as possible. Someone puts their feet in the same way as their hands - shoulder-width apart. Someone brings them together. There is no particular importance in their position. Therefore, you need to make sure that it is convenient for you. However, with a wider leg arrangement, it will be easier to maintain balance.
Should not bend the body
In order to understand how to push up from the floor, you should remember: the body must be stretched forward. It must be positioned so that it forms one straight line. In other words, you should 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, and to understand how to do push-ups from the floor, hunting, then you need to try the next option. You take the position of "lying emphasis" in a way that is comfortable for you. After that, tighten the buttocks with the press and pull in the stomach. This will help straighten your spine and push you into the correct position.
During the exercise, you need to look forward and only forward, and not down. As already mentioned, the body should form a straight line. In the initial position, the arms are straight. They support the weight of the body. Are you in the correct posture? Then you are ready for push-ups.
Let's start the exercise
How to do push-ups at home? The original position was accepted by you. All recommendations have been accepted and implemented. After that, you need to wring out once, trying to do it with the maximum observance of technique. 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 well.
Trying to maintain the starting position, begin to gradually lower your chest to the floor. Elbows should be bent to an angle equal to 90 degrees. In the event that there is, you should lower yourself until the chest touches the floor. It is immediately necessary to calculate such a moment and focus strictly on it.
If you don't know how to do push-ups at home, remember to keep your elbows close to your body. If they start to disperse, then you need to take a short break - you are tired. At the moment when you go down to the required level, you need to freeze for a while. After that, with the help of an explosive movement of the hands, return the body to its original position.
Determine your maximum
Thus, you have completed one push-up. After that, try to do a few more repetitions. It is necessary to perform the exercise until there is a feeling that it is difficult to perform the technique correctly. At the same time, the hands may tremble, and the next repetition can be performed only with the help of a jerk of the legs and back. This means that the number of repetitions performed is the 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 five more with a jerk are a worse result than, for example, 11 correctly performed repetitions.
Safety first
Such a basic exercise can be considered relatively safe. Especially if it is performed with its own weight. In other words, with proper technique and common sense, you will not get injured in any way. Also, in order not to get damaged, it is necessary on the very first day, as mentioned above, to calculate how much you need to do push-ups. The number of repetitions should be increased gradually.
With a curved spine, you can get pinched nerves by the vertebrae, as well as any other troubles. If the arms are not placed too comfortably, then there will be a chance to pull the joints. Therefore, the exercise must be approached with increased responsibility. In addition, if you want to achieve great results, then you need a push-up circuit. You can create it yourself, focusing on your capabilities.
Push-ups from the floor is a universal basic exercise with its own weight, with which you can strengthen not only the chest, shoulders and triceps, but also almost all the muscles of our body. No wonder this exercise is included in almost everything at home. However, for some beginners, especially girls, push-ups are something unattainable. Hence, questions arise about how to learn to push up from the floor from scratch. This is what will be discussed next.
How to learn to push up from the floor from scratch?
Most often, the question of how to learn to do push-ups from scratch from the floor is asked by girls. After all, guys, whatever one may say, are still stronger than girls (there are exceptions). Nevertheless, there are cases when, for one reason or another, even the representatives of the stronger sex do not know how to do push-ups. Fortunately, all ways to learn how to push up from the floor are suitable for both a girl and a guy. So let's go.
Learning to push up from the floor is not as difficult as it might seem at first glance. It's even easier than . The main thing is to set a goal for yourself and under no circumstances lose heart. It may be difficult at first, but don't give up. Only forward!
So, in order to learn how to do push-ups, you need to do push-ups! Just like a child would never learn to walk if it didn't try again and again to get on its feet and take a step, then a second, a third, and so on. Also, you will never be able to learn to push up from the floor if you do not purposefully follow your goal.
First you need to strengthen the muscles that are involved during push-ups. First, these are the core muscles, with which you stabilize the pelvis, hips and spine, and also maintain an upright position. In order to strengthen the stabilizer muscles, start regularly doing the plank exercise or the emphasis lying on your hands - the starting position in push-ups from the floor. Try to hold this position for as long as possible.
The second step is to start pushing. Take the position of an emphasis lying on straight arms. The grip is slightly wider than shoulder width. To begin with, you can only do the negative or eccentric phase of the movement. That is, bending your arms at the elbows, slowly sink to the bottom. Then, stand up and again take the emphasis lying on straightened arms. Perform 6-10 such repetitions, then do more push-ups from the floor on your knees or push-ups from the bench (sofa, bed) - the maximum number of times.
How often to train?
The best option is to train 3 times a week, every other day. Still, it is necessary to alternate training days with rest days so that the muscles have time to recover and become stronger. However, if you feel that you are full of strength and energy, then you can do push-ups every day.
Exercise regularly, believe in yourself and your strengths, and you will reach your desired goal very soon. Now you will be interested in the question not of how to learn to do push-ups from the floor from scratch, but what you can read about in the corresponding article by clicking on the link. I wish you good luck, friends!
In such a dynamic and dangerous world, full of gastronomic temptations and bad habits, there is only one thing left to maintain health: to be outdoors and exercise regularly.
In the world of women's sports, the same diversity reigns as in men's, but not all physical activities and exercises are as easy for a fragile girl. Of course, everyone is recommended to start with yoga or aerobics, gradually moving on to weight and strength exercises. However, for those who want to quickly develop the upper belt of muscles, strengthen the pectoral muscles, arms, back and forearms, the trainer will always recommend trying to learn push-ups.
Push-ups from the floor are not in vain considered a basic exercise designed to strengthen the muscles of the arms and chest. This exercise is even included in the university physical education program (including for girls). From my own experience, I remember that almost every girl in my group was able to fulfill the standard 10 times, while maintaining the right position. As for me, I always got 0 for the exercise, because due to my naturally weak hands I could not even get up on them from the floor.
For the first time, as my friend and I decided to learn how to do push-ups, we were interested in the question - how long does it take for a girl to master this difficult exercise. As it turns out, most of us can learn to do push-ups from scratch in just 2 weeks. Those women who have health problems, such as overweight, physical injuries, shortness of breath, irregular heartbeat, will have to initially get rid of the factors that make it difficult to exercise. For such girls, it can take months to master push-ups from the floor.
It is interesting that my friend and I did not start with push-ups, since both had underdeveloped muscles. The first thing the trainer recommended to us was to do strength exercises with dumbbells, gradually increasing the weight, and then moving on to the barbell.
Our push-up training took place in general in 6 stages, each of which is sequential (that is, none can be skipped). About the stages of training and I want to tell all novice athletes in this article.
Stage number 1 "Learning to do push-ups from the wall."
This method will help girls learn how to do push-ups correctly, because it is easy and simple, suitable even for people with underdeveloped muscles and minor health problems. How is the exercise performed:
1. We stand at a distance of about 0.7 meters from the selected wall in a stable position.
2. We rest against the wall with our palms, placing them at shoulder level.
3. Now we slowly bend our elbows, tilting the body to the wall and touching it with our forehead. The arms, bent at the elbows, should go either to the side (the pectoral muscles and shoulders are fully developed), or move along the body (load on the triceps and internal pectoral muscles).
4. If the movement was performed correctly, you can gently straighten your arms and return to their original position.
Be sure to keep your back straight, without bending the wheel, and do not bend your legs at the knees either. Some girls perform the movement incorrectly, tilting forward only the body and leaving the legs in the starting position. Remember that the legs should be evenly tilted diagonally, like the body. If they slip, do push-ups without socks or stand on a full foot (some people find it more convenient to do push-ups while standing on their toes).
The last point of the stage - you can increase the difficulty of push-ups by increasing the distance between you and the wall. When you learn how to perform 10 push-ups at the farthest distance, you can move on to the second stage.
Stage number 2 "Push-ups on our knees."
This stage is also easy to learn, and for some reason all the girls like it, while being considered the closest to real push-ups.
1. We get on our knees, resting our hands on the floor in front of us.
2. We bend our elbows, while the body leans forward so that it is possible to touch the floor with the chest.
3. We unbend the elbows, returning to the starting position. Repeat about 20 times.
Stage number 3 "Push-ups from the bench."
My friend and I had to work hard on this stage, as the back and legs strove to bend all the time.
1. We take an emphasis lying in front of the bench, placing our palms on it. At the same time, the legs rest with their socks on the floor.
2. We bend our elbows and try to touch the support with our chest. Make sure your legs and back are straight.
3. We unbend our arms, returning to the starting position.
The first time I didn’t manage to wring out from the bench, so I chose a higher and more convenient support (in my case, a metal table screwed into the garage). When I mastered it, I switched to the bench. Before moving on to the next step, do at least 20 push-ups from the bench.
Stage number 4 "Learning the correct stance: lying down."
This stage is designed to prepare for real push-ups, while helping to intensively pump the arms and chest muscles, and develop their endurance.
1. We take an emphasis lying down (palms and socks on the floor, arms outstretched, back and legs are even).
2. We are in this position for as long as possible, even if the muscles begin to shake. You need to squeeze the maximum.
3. We increase the stay in the pose up to 3 minutes, without bending the back, without bending the arms and legs.
Stage number 5 "Negative push-ups."
This stage is necessary before you enter the "fight" - it will prepare your hands for endurance work.
1. We accept the emphasis lying as in the previous task.
2. Very slowly we bend our arms at the elbows and lower the body down until we touch the floor surface with our chest. You do not need to extend your arms, just lie down on the floor with your chest.
3. We get up and again take the emphasis lying down, repeating the exercise about 15 times.
Stage number 6 "Push-ups from the floor"
After a lot of suffering and sore muscles, my friend and I made it to the final stage. And, surprisingly, they were able to easily complete the first 2 push-ups from the floor!
1. We accept the emphasis lying down.
2. We bend our elbows and gently touch the floor with our chest.
3. We unbend our arms and return to the starting position.
If you did everything right and did not miss a single stage, a result of at least 1 bench press from the floor awaits you. I hope this article will help girls quickly learn how to do push-ups. We wish you sports success!
I am glad to welcome again all those who follow the updates of my blog and I hasten to please those who are still completely new to the sport. I understand that my articles with training programs are not suitable for everyone and are frankly useless for those who do not even know how to push up from the floor correctly. I decided to correct this omission and in this article I will tell you everything a beginner needs to know about how to learn to do push-ups from scratch, even if you have difficulty lifting a spoon. So let's go!
How to push up from scratch?
Especially for those who are just starting to enter the sport, I will talk about simplified variations of push-ups and how to overcome yourself to reach five to ten push-ups in one to two weeks!
Of course, if you already know how to do push-ups correctly, then it will be easier for you, but I recommend that all beginners go through the program I proposed.
Negative knee push-ups: One of the two simplest exercises that will strengthen your arms enough that you can do regular push-ups from the floor without too much trouble. So, lie down on the floor, cross your legs and rest on the floor exclusively with your knees. Place your hands in the most comfortable position for you and slowly rise once. Lie down again and repeat the procedure.
Wall push-ups: This type of push-up is another simple variation in which you mainly strengthen the muscles of the chest and back by placing your arms about 10-15 centimeters further than the usual “shoulder-width” distance.
After a week of doing these exercises, you may well try and perform two to five push-ups in one set. And now that your muscles have strengthened enough so that you can increase the number of repetitions day after day, it's time to think about how how to push up from the floor keeping up with the technique. Push-ups are considered classic, in which the hands are placed in the starting position in line with the chest and slightly wider than the shoulders. Thus, when you go down, your elbows do not diverge to the sides and not inward, but at an angle of 45 degrees. It is with such push-ups that the back, chest, triceps and forearms are equally trained. Do these push-ups on the following program for six to seven days (every other day) after which read on, where I will explain how to learn push-ups with different grips to train different muscles.
Following the instructions from this program, train twice a day. In general, it will take you no more than half an hour a day, but the result will be worth it. As soon as you can confidently complete 20 or more repetitions in one set, you can move on to more complicated types of push-ups that require more strength, endurance and skill than ordinary ones.
How to do push-ups from the bench
One of the most common types of push-ups is the bench press. The fact is that, depending on the position of your body during the exercise, the load is redistributed to a greater or lesser extent throughout the entire area of \u200b\u200bthe pectoral muscles. If your legs are on the bench and your hands are on the floor, the upper region of the pectoral muscles is pumped more strongly. And in the opposite position (hands on the bench, legs on the floor), the lower region of the muscles is loaded to a greater extent. If you have the opportunity to do push-ups, resting your hands on two benches (stools), then you can work out the inner (pectoral) region of the pectoral muscles. It's no joke, but such exercises are even performed in order to outline the relief of the chest and give it a clearer, more aesthetic shape, so every novice athlete should know how to properly push up from the floor or bench.
Wide or narrow grip?
These two types of grip also allow you to redistribute the load between different muscle groups. So, if the distance between the hands exceeds a meter, then you train your back muscles to a greater extent, and if you put your hands together, right in front of you, then when lowering, the lion's share of the load will go exclusively to the triceps of the arm. Don't experiment with grips until you can do 30-40 reps of regular push-ups at a time to avoid injury to your ligaments and tendons.
Conclusion
As you can see, push-ups are a universal exercise that I advise everyone to do, regardless of what sport they play and what direction of athleticism they profess. Anyway, it's hard to find another equally simple, effective and comprehensive basic bodyweight exercise that you only need your hands to perform. Good luck in your training and remember: the main thing is perseverance and the will to win, and the rest will follow!
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