How to learn to do push-ups from the floor from scratch: push-ups for beginners

How to quickly learn to push up from the floor from scratch? A lot of people are looking for the answer to this question, because it is push-ups that can be considered an almost universal exercise in which most of the muscles in our body are involved. Also, with daily exercise, it can help those who want to lose weight, which is important for many of us, and also make the body of any person beautiful and relief.

Some of us dream of quickly learning to do 100 push-ups in a row, others want to do push-ups on our fingers, and some even want to learn how to do push-ups on one hand in order to impress others with their endurance and agility. But, until you get used to correctly performing the basis of the basics - the classic push-up - all these delights will not be available to you. Therefore, rather start your training!

If you want to know how to learn how to pull up on the horizontal bar, then be sure to read the article on this topic on our website.

How to learn classical technique?

First, let's break down the basic technique. You should learn to do push-ups like this:

• Starting position: plank on outstretched arms, body straight, head, back, butt and legs form a straight line;
• The gaze looks down at the palms;
• While inhaling, gently lower down, while exhaling, rise;
• Do not round your back or protrude your buttocks.
• Do the necessary number of repetitions and approaches.

To learn how to do push-ups from scratch, for guys and girls, we recommend starting with preparatory exercises.

What exercises will help you learn

So, our main goal is to strengthen the muscles of the arms and chest. There are a number of physical exercises that use the same muscles as classic push-ups, but they are classified as gentle. They provide a moderate amount of exercise that is just right for people who are mastering the push-up program for beginners.

Push ups from the wall

This exercise works more heavily on the muscles of the back, abdomen and arms, in particular the triceps. How to learn to push up from the wall?

• Stand facing the support, place your hands on it at a distance approximately equal to the width of your shoulders;
• As you inhale, bend your elbows, approaching the wall until your chest and forehead touch it;
• As you exhale, return to the starting position;
• Keep the body upright, do not bend in the back or lower back, tighten the press. Only the back and arms work.

How to quickly learn to do push-ups from the floor correctly using this particular exercise, because it practically does not involve the pectoral muscles? Start gradually moving away from the wall - the further you move away, the more the breast will be included in the process. In the future, move on to push-ups from the bench.

Push-ups from the bench

This exercise works the triceps, front and back delts, chest, back, abs, and legs. As you can see, a full-fledged muscle atlas of classic push-ups has been drawn, which means that you are on the right track. Learning to do push-ups from a horizontal support is more difficult than from a vertical one, but it's still easier than from the floor, which is why the exercise is classified as a push-up for beginners.

• Find a suitable bench or chair (the higher the support, the easier it is to push up)
• Take the starting position: lying down, hands on the bench, body straight, body tense, looking down;
• As you inhale, start pushing up, bending your elbows to an angle of 90 degrees, dropping down to the support;
• As you exhale, return to the starting position;
• Do not bend in the back, do not protrude up the ass.

To learn how to do easy push-ups in just a week, look for horizontal support just below the previous one every day. Thus, not today or tomorrow you will already start working on the floor.

Plank on outstretched arms

This exercise improves the endurance of the athlete, strengthens the core muscles, and forms the foundation of correct technique. To learn, learn the rules:

• Take an emphasis lying on outstretched arms, spread your legs shoulder-width apart;
• Tighten your chest, abs and buttocks, keep the body stretched to a string;
• Fix the position for 40-60 seconds;
• Take 3 sets with a break of 1-2 minutes;

With each workout, try to increase the time spent in the plank, bringing it to 4-5 minutes.

Knee push-up

The exercise is also called feminine due to the lightened load on the target muscles. But this does not mean at all that they have no place in the push-up program for male beginners, because they perfectly prepare the muscles for a full load. How to learn to push up in this way:

• The technique of execution practically does not differ from the algorithm for the classical subspecies, the only difference is the emphasis not on the socks, but on the knees;
• Take an emphasis lying on outstretched arms, body straight, look forward, legs on your knees, crossed at the ankles and raised up;
• As you inhale, lower yourself down to the bottom point, as you exhale, gently rise;
• Continue doing push-ups doing the required number of repetitions and approaches.

Push-up methods and features of their implementation

Classical

There are two ways to place your hands in a classic push-up - narrow (palms touch each other and are located directly under the center of the chest) and wide (palms are slightly wider than shoulders). In the first case, the main load is on the triceps and the inner side of the pectoral muscles, and in the second, on the pectoral and deltoid muscles. For the harmonious development of the muscles of the body, it is recommended to do both alternately, for example, every other day.

How to do it: The palms of the hands and the toes of the feet rest on the floor, the body is straight, the arms are straightened. Bending our elbows, we lower ourselves to the floor, touch it with our chest and straighten our arms again.
Everyone can regulate the number of exercises and approaches in one workout independently, according to their own strengths and desire, the main thing to remember is that it is important not only to do push-ups more, but rather to do it correctly.

The main mistakes of beginners:

• When lifting, arms are unbend not simultaneously, but in turn;
• The legs, torso and shoulders do not form a straight line, the body either sags or bends upward;
• When lowering down, knees, pelvis or hips touch the floor;
• The lowering is incomplete - the chest does not touch the floor.

If you consistently perform all the necessary exercises every day, without skipping workouts, you will very quickly notice the result - within a week your body will noticeably get stronger, your arms will become stronger, and your abs will become tougher. And in a month, it is quite possible, already learn how to do push-ups ten to twenty times in one approach - it all depends only on your diligence!

With weighting

If you have already mastered a simple push-up "perfectly" and the body requires additional load, you can try a more complex version.

How to do it: the technique of execution fully corresponds to the classical one, but in addition a special weighting vest is put on. Due to the lack of such equipment for many of us, you can replace it with an ordinary backpack with something heavy or a disc from a bar put on your back.

On uneven bars

The question of how to learn how to do push-ups on the uneven bars, for sure, worries many. I think everyone understands that this kind of sport can be practiced only when the classic version is easy for you and does not present any difficulty.

How to do it: we need a special simulator to do it. A person during such a push-up, unlike the previous options, is in an upright position. Hands are placed on the uneven bars, the elbows are located as close to the body as possible, and not spread apart. The legs are bent at the knees, the feet are joined together. Bending and unbending your arms, you rise on the simulator up or down.

To find out the top fastest animals in the world, check out another article also posted on our website.

What does the correct technique affect?

It is very important to start push-ups from scratch correctly, for both the boy and the girl, this will guarantee maximum efficiency and health benefits.

• For example, if, contrary to the technique, you begin to push-ups, rounding the spine, or protrude the fifth point, the entire load from the target muscles will be transferred to the back. The beneficial effect of such training will be minimal;
• If you don't breathe correctly, you can get out of breath, lose your rhythm. It is important to learn how to breathe correctly - this will increase endurance and strengthen the cardiovascular system;
• Do not take too long pauses or vigorous jerks so as not to damage the ligaments or joints;
• It is important to monitor the correct positioning of the hands, because it is responsible for transferring the load to specific muscles. For example, a narrow grip uses the triceps to a greater extent, and vice versa, the wider the palms are placed, the more actively the pectoral muscles will work.

Why is it worth learning push-ups or a little about motivation

As you know, any business in which consistency and constant volitional effort are important requires serious motivation. If it is not there, very soon you will begin to miss your workouts, work half-heartedly on them, and, finally, completely abandon the annoying occupation. In order to prevent this from happening to you, we will give here a list of reasons why you should learn how to do push-ups from the floor from scratch.

Why do you need to learn how to push up from the floor for a boy or a man?

If your apartment does not have special equipment for strength training, then it is push-ups that can replace many of them, because the ability to push-ups from the floor is developed by the muscles of the thoracic region, abs, triceps, deltas, as well as the neck and serratus anterior muscle.
Everyone knows that push-ups from the floor perfectly train strength and endurance in a man. A person who devotes to training with their use at least two days a week compares favorably with the rest and, on occasion, can endure much more serious physical activity.

To have a beautiful, relief body, to amaze the fair sex with abs cubes and strong, muscular shoulders - what man does not want this? And all this can be achieved if you learn how to properly push up from the floor!

Why is it worth learning to do push-ups from the floor for a girl, girl or woman?

If you often suffer from colds, and your lungs react to any climate change, then it is by learning to do push-ups that you can perfectly maintain your health. During push-ups, blood flows to the chest and lungs, the respiratory system develops and the work of the heart improves.

According to fitness instructors, bending and extending the arms while lying on the floor (as push-ups are called in professional language) can replace almost a whole gym for you, because during it several important muscle groups of our body are involved.

The flat stomach that every woman dreams of is perfectly formed with the help of push-ups from the floor. For those who do a lot of push-ups, the abdominal muscles are strengthened, and it is they that help to give the stomach an ideal shape.

These exercises perfectly adjust the shape of the breast, making it more elastic and taut. Of course, you won't be able to increase the size of your breasts using push-ups from the floor, but even a small, tightened breast looks much more seductive than a larger, but unkempt and saggy one.

Now that you know all about the benefits of this exercise and are determined to learn a lot of push-ups from the floor, we will tell you about the sequence, following which you will understand how to quickly learn to push-ups from the floor for a girl or boy from scratch.

How to make push-ups harder

So, now you know how to properly push up from the floor for beginners, we hope you have already started to practice. Let's say you have successfully mastered a full-fledged type of exercise, and even achieved solid results. Already after 1-2 months, many athletes confidently push up from the floor 40-50 times, even without really out of breath.

It's time to increase the load, learn to do push-ups in other ways, otherwise the muscles will stop progressing. Check out the list of variations to complicate the task:

• Explosive push-ups (with cotton). At the top point, the athlete needs to have time to make a clap, completely tearing his hands off the floor. They help to develop not only muscles, but also the speed of reaction.
• On one hand. It is a very technically challenging task that only experienced athletes can do. In addition to strong and well-trained muscles, it is important to have a well-developed sense of balance;
• On fingers and fists. Complication occurs due to the higher position of the body, and the hands, fingers and wrists also receive additional stress;
• With your feet on the bench. In this version, the front deltas are actively involved in the process, and the chest and triceps work in an increased load mode.
• Handstand. The athlete must first perform a stand on outstretched arms (with support against a wall or, aerobatics - without support), and then also do push-ups. It is very difficult to learn this task, but it is possible. The athlete requires excellent physical fitness and a well-developed sense of balance.

So, we disassembled the technique of push-ups from scratch from the floor and other surfaces from all sides. Now you know how to learn to push up, and how to increase the load when training is over. In conclusion, we will give an approximate scheme of push-ups from the floor from scratch, which can be used by any beginner, regardless of his level of training.

A beginner's program based on the preparatory exercises

For starters, remember that you are unlikely to succeed in learning to do push-ups from scratch in 1 day, especially if before that you did not give your muscles any load at all. However, in 1-2 weeks it is quite possible to learn how to do full push-ups from the floor at least 10-15 times.

• Start your preparation with push-ups from the wall - do them 15-20 times, 2-3 sets.
• Take a half step back every day. After 3-4 days try push-ups from the table - the same 15-20 times in 2-3 sets;
• By the end of the first week, you should confidently do push-ups against the bench;
• From the second week, connect the bar on outstretched arms and push-ups from the knee;
• After 10-12 days, your muscles will be ready for the full exercise.

Focus on how you feel, if the muscles hurt or resist, take a 1 day break, but continue to stand in the bar. Do not exercise if you are sick.

Pay attention to the norms of push-ups from the floor in the table for beginners - do not seek to set records, because you are not at the Olympics. The specified load is quite enough for high-quality training without harm to health.

As you can see, learning to do push-ups is not at all difficult - the most important thing is to gradually prepare the muscles, regularly, but moderately increasing the load. Set yourself big goals and be sure to achieve them!

Of course, there are many more variations on this exercise. But, if you master well the most important, classical way of doing it, then all the other methods over time will not be difficult for you. We wish you success in your training!

Watch the video: The RIGHT Way To Do Push-Ups PERFECT FORM (November 2024).