Push-ups are used everywhere – from schools and kindergartens on classes in physical education, prior to trainings of professional athletes and physical training in army. Do you ask why? The answer in their universality. Push-ups increase physical endurance, push-ups form a beautiful muscular corset, push-ups, without taking more than several minutes, can replace with themselves the whole complex of physical exercises. A conclusion is obvious: push-ups suit also those who save time on sport, but wish to see a result maximum, and that who makes thrifty use of the form and prefers the most effective exercises. Further we will teach you to be wrung out 100 times!
Hundred push-ups – a dream or reality?
The 100 push-ups program is more than real thing which will allow any person in 6-10 weeks (it concerns even those who can be never wrung out), to learn to be wrung out from a floor of 100 times. The figure, certainly, impresses.
To adhere to this system simply, moreover, it is not even necessary to be engaged daily. Three days a week are both at most, and at least. So-called, golden mean.
The program of push-ups does not provide need to be wrung out 100 times every day, you can begin with 2 times. In our business the main thing to adhere to the number of approaches, and it invariable five, to be pleasant to you it or not. Every day the number of repetitions will smoothly grow, every week you will move to a new level.
Lesson schedule
The program of trainings ""100 push-ups"", as well as any other power loading, demands time for rest and recovery of muscles. Therefore it is impossible to be engaged every day without breaks and it is harmful. The most favorable schedule of occupations – Monday, Wednesday, Friday. Or any other, but the interval between trainings has to be at least one day.
How it is correct to be wrung out?
Also how you carry out exercises in terms of quality is important. First, only socks and palms have to adjoin to a floor. We do not lower a stomach on a floor before the end of the last approach! Secondly, during performance of exercises of the program of push-ups, pay attention to position of your body: the back, buttocks, legs, the head – all this has to be one inflexible line. The back does not cave in in a waist, we do not stick out a buttock, we do not hang the head, we do not bend a leg - it is the indestructible rule.
Thirdly, pay attention and to breath. When you fall – take a breath when you rise and unbend hands – an exhalation. The exhalation always accompanies physical efforts, otherwise, it is possible to wear out heart.
Also take care of the correct bend of elbows. The bent elbows have to look not in the parties, and back.
The simplified push-ups
If you are able to be wrung out 100 times in the simplified look – honor to you and praise, are not ashamed, and are proud. 100 times correctly and simply are better to be wrung out, than to make 100 classical push-ups with the got-off breath, the bent back and elbows developed aside.
The correct and simplified push-ups – all this the same rules, as in the previous option, only the lower support is the share not of socks, and of knees. In this case, you need a towel or a mat under knees not to injure skin.
Levels
Before starting the program, define your level of training – make so many correct push-ups how many you will be able. If you mastered up to 5 times – your level the beginner if to 11 – the average level if to 20 – above an average, and those who made more than 50 push-ups can begin with the third week of the program at once.
Having learned to be wrung out, you without noticing that, in 6-10 weeks change the appearance radically: the press will be tightened and steel, hands will become strong and somewhere the drooped fat will disappear, and the back will become the strong and tense string.
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