Each athlete wishing to build up muscle bulk has to make the plan of trainings carefully. For this purpose it is necessary to study the recommendations of experts. On their basis it is necessary to make the individual scheme of push-ups from a floor for growth of muscles. It will be only this way possible to achieve goals.
The scheme of trainings of push-ups from a floor
There are several rules which should be carried out regardless of level of training of the person. First, trainings it is necessary to carry out 3-4 times a week. Secondly, between approaches it is necessary to take a break for 1-2 minutes.
So, the scheme of trainings with performance of push-ups for beginners looks so: easy warm-up (turns of the case, inclinations, moves hands) within 10 minutes, 3-4 approaches of push-ups from a floor till 15-20 repetitions (for men) and 10-12 repetitions (for women). It is better to begin performance of exercise with broad setting of hands (palms at shoulder length) and gradually, through 3-5 trainings to pass in narrower setting of hands (palms are located at distance of 5-6 cm from each other).
For athletes with the average level of preparation it is possible to carry out 5-7 sets till 20-25 of push-ups (for men) and 15-17 push-ups (for women).
If the person plays sports long ago, then the number of approaches can equal of 8-10 till 25-30 push-ups (for guys) and 20-24 repetitions (for women).
The provided scheme of push-ups from a floor for a set of weight is considered the most effective. Remember that than the level of training is higher, palms especially close have to be from each other located when performing exercise. It will allow to increase load of muscles without increase in number of repetitions or approaches. Also do not forget to do an easy hitch after performance of all sets. For example, several exercises on an extension.
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