How to increase number of push-ups from a floor"

To become stronger and is more hardy, to create the beautiful tightened figure, people visit gyms, early in the morning come for jogs, spend funds for purchase of orbitrek and exercise bikes. However, there are effective physical exercises which performance does not require sports equipment or gym. Push-ups are considered as one of such exercises. In what their advantage and as it is correct to do push-ups in house conditions for achievement of visible results, let's consider.

Than push-ups are useful

Push-ups — classical physical exercise which allows to pump over practically all groups of muscles, including muscles of a back, a press, a breast, shoulders and a forearm. Besides, the additional statnagruzka is received by hips and buttocks. At regular performance of a complex of push-ups, the organism receives enormous advantage.

Learn as it is correct to carry out push-ups from a wall, push-ups in a handstand upside down at a wall and the return push-ups.

They give the chance:

• to strengthen a cardiovascular system, to improve blood circulation;
• to raise the general tone of an organism;
• to lose weight or, on the contrary, to gain muscle bulk (depending on the number of approaches);
• to increase endurance of an organism;
• to improve a bearing, due to strengthening of muscles of a back;
• to train force;
• to strengthen a bone tissue and joints;
• to accelerate a metabolism, to improve work of digestive system;
• to increase speed of reaction and sharpness of blows for those who are engaged in any kinds of single combats;
• to strengthen a backbone, to thereby improve coordination of movements;
• to revitalize an organism, to improve the general state, to receive a cheerfulness charge for the whole day.

Push-up — universal exercise which is equally useful both for men, and for women.

Program of occupations

As well as any other physical exercise, push-ups demand correctness of performance and regularity, only this way it is possible to benefit at most from trainings. It is better to be wrung out a little, but it is qualitative and frequent, than quickly and anyhow.

There is the whole range of special programs of trainings among which it is possible to pick up an optimum training, considering age of the person, the purpose of his occupations and level of the general physical training.

Get acquainted with various types of push-ups.

For beginners

The programs which are specially developed for beginners allow to start a training from scratch, to gradually increase loading, having brought the number of push-ups to hundred. However, before starting occupations, experts recommend to determine the level of physical training. For this purpose it is necessary to execute so many push-ups on how many there will be enough forces, and then to estimate results:

• if less than five full push-ups are executed, then it is better to begin the program of trainings with the minimum quantity of exercises, carrying out them from knees;
• when performing about twenty times, it is possible to use a training of average complexity;
• if several dozen repetitions are made without any problem, then it is possible to start with programs of more difficult levels.

The program for beginners is calculated on seven and a half weeks for which it is necessary to make 22 trainings, three times a week.

It is important! Evenly to distribute load of an organism, to achieve the maximum effect of exercises and to give time for restoration of muscle fibers, it is necessary to choose days of trainings, every other day, for example: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. On Sunday surely rest.

When performing exercises it is very important to watch the equipment:

• to control breath: to fall down on a breath, to rise — on an exhalation;
• correct position of a trunk: the back has to be the most direct and equal, muscles of buttocks — are a little strained, should not rise up, a waist — equal, without deflection;
• rest between approaches has to make not less than 1-1.5 minutes, for breath restoration.

Video: technology of performance of push-ups from a floor the Program of trainings for beginners looks thus:

Important! People with the minimum physical training are recommended to master exercises in a position "from knees".

The training is based on alternation of performance of exercises in small and big intervals. Such scheme will allow to reach one hundred push-ups, without damage to health.

For advanced level

The 20 weeks program of trainings is specially intended for advanced athletes. It allows to pump over hands, pectoral muscles, a press. The main rule is to carry out push-ups correctly, qualitatively and not quickly, every other day, with rest between approaches no more than two minutes.

It should be noted that gradual increase in number of push-ups will allow to adapt to muscles to the increasing loading and to receive noticeable results after the first month of trainings.

It is important! If during program execution it is impossible to make the set standard, it is not necessary to be upset. Experts advise to allow muscles to have a rest a little, and then again to repeat a problem complex. It is very important to start the next stage, having only completely fulfilled previous.

If desirable results are achieved, it is possible to complicate a complex and to replace classical presses with push-ups on fists, with weighting, with a fitness elastic band, etc.

Councils and recommendations

Push-up from a floor, though are considered to universal exercises, however at its performance it is necessary to adhere to simple recommendations as in certain cases it can do harm to an organism:

• not to do presses from a floor to those for whom chronic diseases of a respiratory, cardiovascular system, vessels, to people with obesity are diagnosed;
• before the training it is obligatory to consult with the doctor;
• at the initial stage it is recommended to carry out push-ups "from knees";

Whether you know? A legend of the Chinese martial arts, Bruce Lee, during the trainings always paid special attention to push-ups. The first managed to show him the complicated option of presses: on one hand and on two fingers — big and index.

• push-ups by the wide successful fellow involve big muscles of a breast and hands, narrow hold — study a triceps;
• at the beginning of the training it is necessary to do small warm-up for prevention of injuries and stretchings, at the end — the hitch demanded for breath restoration;
• the main thing is to be engaged regularly, moderately, without bringing an organism to exhaustion;
• when performing exercises without fail it is necessary to monitor breath;
• at push-ups a back to hold a straight line, a stomach — tightened, a waist — equal. If exercise seems too easy, most likely, technology of its performance wrong;
• to make all exercises most slowly and it is realized.

Press from a floor — unique physical exercise which allows to work perfectly not only muscles of a breast, but also practically all muscles of the case. Having picked up the optimum program of trainings, already a month later it is possible to observe tremendous changes in a body and an organism in general.

Whether you know? The world record by the number of push-ups in a year belongs to American Paddi Doyle who in the homeland got the nickname "man of iron". During the period from October, 1988 to October, 1989 it made 1 million 500 thousand 230 presses.

The main thing to train by one chosen technique, to do all exercises is realized, qualitatively, with breath control, but not just to banish one hundred push-ups at fast, chaotic speed.