Push-up — one of the most effective general exercises. It not only strengthens muscles of an upper body, but also helps to learn to coordinate muscle work of the top and lower belt. To the child such training will allow not only grow physically strong young man, but also to improve the general coordination of movements. In this article it will be a question of what happens to a human body during push-ups as it influences a children's organism when it is expedient to start trainings and as to carry out them.
What is push-ups
For the first time the term which designates push-ups in the American-English etymology (puss up), is mentioned between 1905 and 1910. After 1945 the form — press up more habitual to us appears.
Push-ups represent general exercise which is carried out most often in a prone position. It consists in a raising and lowering of a body by means of force of hands.
Important! There is a popular belief that performance of a press on a bench is much more effective than usual push-ups. However in such press the rotary cuff of a shoulder is injured over time. At the same main groups of the loaded push-up muscles from a floor at the correct execution spare joints and develop natural force.
Big and small pectoral muscles, fully triceps, deltoid muscle and the widest, the muscles supporting a backbone, buttocks, quadriceps, a shin, a foot and toes are involved in exercise.
Push-ups for the child
Among various population groups disputes about in what measure and from what age of the child it is possible to involve in sports activities and push-ups in particular do not cease. Both a number of positive factors, and negative consequences (are allocated at the wrong technology of performance) or contraindications to similar physical activities. Let's consider separately these moments to create more complete picture of process.
Read how the child before performance of exercises correctly has to warm up muscles.
Advantage
We will distinguish the following from good points:
- The most important useful aspect can be considered intensive development of muscles of a stomach, back, hands, a breast and legs. Having mastered the correct technology of performance, the child will strengthen joints and sinews, will reduce risk of emergence of a hand tunnel syndrome and some other diseases of joints.
- Exercises strengthen a blood-groove which will more effectively clean vessels. Push-ups delete sticky solderings and heal old cicatricial fabrics thanks to what joints suffer from damages less.
- Systematic occupations develop feeling of self-organization in the child, discipline it concerning the body. In general occupations any kind of sport facilitate socialization of children, render positive effect not only on physical, but also intellectual development.
Possible harm and contraindications
You should not be engaged in push-ups in such cases:
- sore heart. As any physical activity overloads a cardiovascular system, trainings become just dangerous to the little person;
- at acute respiratory diseases (especially infectious) heart is also strongly loaded. For this reason it is better to refrain before recovery from exercises.
Learn about effective exercises with dumbbells for children.
Features of training of the child
Development of children has the features therefore and it is necessary to accustom them to various physical activities in different years. Let's consider nuances of training during various periods of their growing.
Suitable age for physical activities
The children's age can be divided into several periods:
- age group from 3 to 6 years. Children need to develop flexibility and plasticity which is lost over time. For this reason it is necessary to do daily with them exercises which are aimed at the development of flexibility of muscles;
- age group of 6-7 years. Trainings have to be aimed at the development of cardioloadings, work with body weight, exercises for study of muscles of a press. At this age it is necessary to accustom the child to usual and shuttle run, squats, push-ups and pullings up, other exercises which are aimed at the development of muscles. Work with additional weight at this age is not recommended, the rowing, work with a bar for study of bicepses with use of the minimum weight, work with vertical and horizontal ropes can be the only exception;
- age group till 10-11. Children are already prepared for performance of more anaerobic exercises. It is possible to refer squats with a vyprygivaniye to them, ball throws in a wall, jumps on a box, work with a bar (for example, a press of a bar lying or an army press). Also you should not forget about coordination development, for this purpose it is possible to carry out such exercises as exits by force on rings or a horizontal bar, attacks, push-ups in a handstand. However you should not hurry to grab additional weight, the articulate and copular device is not prepared for power trainings yet;
- age group of 12 years. Children are already prepared for power work, and carry them to teenage group where use of additional weight is allowed. For such age it is recommended to use in trainings the insignificant weight, work with which will be more effective, than with body weight. And desirable results can be achieved much quicker.
Important! Children who did not reach 11 years have to work mainly with body weight. It is necessary to enter additional loading only after consultation with the doctor who will carry out assessment of physiological development of the child, and under strict control of the trainer.
How to estimate physical fitness
In physical development of children it is not rather simple to be guided by age categories. Accurate control of physical development therefore it is necessary to carry out the physical training assessment regularly is necessary for children during formation of an organism (up to 11–12 years). Only with correctly constructed and well thought over system of physical development the child will develop as the healthy personality and will be able to disclose the talents as much as possible. For assessment of physical fitness of children there is a set of various techniques. All of them mean passing by the child of certain tests which will show as far as he is prepared for performance of exercises of more difficult level. A striking example of such tests is delivery of standards at school when teachers check performance of any given exercises and compare to the table of results which was developed by the Ministry of Education together with the Ministry of Health.
Get acquainted with a set of exercises for morning exercises for children.
In the course of assessment of physical training of the child it is necessary to pay attention to the following aspects:
- how well it seized any given skills and technology of performance of general exercises and elements;
- on ability to apply the gained knowledge and skills in various situations;
- on the reaction speed, dexterity, force, flexibility, coordination of the movement and endurance;
- on the general activity in the course of performance of exercises.
On the basis of the received estimates the further updating of the development program of physical training of the child is made. Tests brightly show imbalance in their physical development.
Way of training in classical push-up
As it was already noted, the most optimum period for training of the child in push-ups is the age from 6 to 7 years. Of course, this framework is conditional and can move depending on physical training of the pupil. For development of this exercise we offer the simplest and most effective way which consists of 6 steps:
- We hold a starting position lying, hands are bent in elbows, are at the level a shoulder. The main thing in this situation that the forearm was located perpendicular to a floor. Legs are connected together.
- We straighten hands, but at the same time the case has to remain direct, and we do not tear off knees from a floor.
- We straighten legs and at the same time we watch that the case and legs formed a straight line.
- Record a body for couple of seconds in this situation.
- Into the score 1-2-3-4-5 slowly you lower a direct body on a floor.
- Touching by a floor breast, we return a body in a starting point.
We repeat several times.
Some children incorrectly carry out push-ups, and on that is several reasons:
- the simplest and at the same time banal: nobody ever showed as it is correct to carry out this exercise. In this case demonstration of this exercise by the person who holds authority for the child is necessary for the correct performance. It can be both the father, and the trainer or the mentor;
- fatigue which does not allow to hold the correct position of a body. If you noticed that the child carries out push-ups incorrectly, then it is necessary to allow him to have a rest or stop performance of this exercise in general.
Important! Carrying out this exercise, it is necessary to watch accurately the correct position of a body, i.e. the body from the head and to heels has to form a straight line, and hands in the initial point form a corner in 90 °C a floor.
The wrong performance of push-ups crosses out all advantage of them, and sometimes even harms sinews and joints therefore the child needs to be controlled from the very beginning that he carried out approaches truly. The purpose of any parent who wants to teach the child to push-ups is his familiarizing with physical activity and a healthy lifestyle.
Other ways of push-up for children
If physical training of your child does not allow it to be wrung out from a floor, then it is possible to use other ways which are the facilitated push-up options. We offer several variations of performance of this exercise which will help to improve physical training of your child.
From a wall
This exercise is ideal for the most initial level. It allows to strengthen pectoral muscles and a humeral belt, improves blood circulation in these zones. Also push-ups from a wall promote weight loss of hands. Technology of performance:
- Starting position — palms need to rest against a wall, at the same time they need to be placed slightly more widely than shoulders.
- Take several steps to depart on the maximum distance from a wall. At the same time hands have to be straightened and are located parallel to a floor.
- Taking a breath, we bend hands in an elbow joint until you do not touch by a forehead or a nose a wall. Bending hands, it is necessary to monitor accurately their provision, they have to remain are parallel to a floor, and the body at the same time makes a straight line.
- At an exhalation slowly we come back to the initial point.
For beginners it is necessary to do 10 repetitions when muscles get stronger, it is possible to move to the average level. The average level assumes on 20 repetitions in 2 sets. For advanced — 50 repetitions on 3 sets.
Whether you know? Push-ups from a wall involve such parts of a body as a wrist, elbows, shoulders, that is those zones most of which often are exposed to traumatizing. Besides this exercise well warms muscles and prepares them for other more difficult exercises.
From a bench (chair, sofa)
This exercise is directed to strengthening of deltoid muscles and is a little complicated option previous. Performance requires a low chair or it is possible to choose a chair or a sofa. On height they have to be at the level of the middle of a hip. Technology of performance:
- Initial situation — become at distance from 60 to 90 cm from a bench, put legs more widely. Put hands on a bench, at the same time the distance between them is equal to width of shoulders or slightly more. All body has to be equal.
- Taking a breath, we fall down, bending hands. The main thing when performing is not to lower and not to lift a basin.
- On an exhalation we come back to a starting position.
It is necessary to carry out such training till 12-15 repetitions, for complication it is possible to make several approaches.
Learn how to teach to be brought up the child.
From a floor, being kneeling
Such push-up allows to save a waist from an overstrain. This exercise is recommended for beginners and for children who have problems with lumbar department. Technology of performance:
- Go down on all fours, put hands so that a trunk, the basin and legs from knees formed a straight line.
- From a starting position on a breath we bend hands in an elbow joint.
- On an exhalation we come back to the initial point.
When performing this exercise it is necessary to monitor the provision of a basin, and at the same time you should not raise a shin too up since load of lumbar department increases in such situation, and the back in this place caves in.
When to expect the first results
If to train daily, then results will not keep themselves waiting long. In 3 weeks of regular trainings you will notice how your child got stronger and can carry out more repetitions and even several approaches, over time he will independently carry out more difficult variations of push-ups.
Whether you know? Andrey Kostash at the age of seven years in 2.5 hours executed 4000 push-ups from a floor that made him the most young and hardy champion in Ukraine.
Do not force the kids to be wrung out from a floor. It is the best of all to begin with push-ups from a wall and to gradually increase loading especially as muscles have to get used to loading. It is necessary to be engaged in physical training from early age. Age of 6-7 years — the most suitable time for training of children in push-ups from a floor. And his parents who will show how it is correct to do it will be the best example for the child.