Push-ups are one of the main workout exercises. With push-ups you can implement
Torso muscle pumping. Push-ups work on the muscles of the chest, shoulders and arms. Depending on the position of the hands, the emphasis shifts to different muscle groups:
The narrow position of the hands – triceps and deltas are included in the work. The pectoral muscles work less.
The average position of the hands is a uniform pumping of all muscle groups.
The wide position of the hands is pumping of the pectoral muscles. Triceps and deltas work less.
Static load on all muscles of the body is useful for people who lead a sedentary lifestyle. Push-ups allow you to tone the abdominal muscles, muscles of the back, legs and buttocks. The maximum effect for the above muscle groups can be achieved through training on the horizontal bar and the use of exercises on the lower body like squats.
Health improvement. All body systems are included in the work. The increased work of the hormonal and lymphatic systems allows you to remove harmful substances from the body that have been accumulating there for decades.
Improving the emotional state. Push-ups are a basic exercise, the implementation of which leads to the injection of hormones of pleasure into the blood. Push-ups in the morning are a charge of energy for the Bold-Max for Sale. Push-ups in the evening (but not before bedtime) – the ability to fall asleep without unnecessary thoughts.
Sample training. To do push-ups, the athlete needs nothing but desire. This is the simplest exercise that is available to everyone. Like to do push-ups, like to feel strong, attractive and healthy – go on to perform more complex exercises on the uneven bars and horizontal bar.
Push ups. Recommendations to the athlete
- Load progression;
- Supercompensation;
- Gradual.
- Read more about these principles here. Using these principles – 80% of the result in training.
Revise your lifestyle, organize a healthy diet. It is not necessary to abandon all bad habits and favorite foods at the time. Healthy lifestyles and proper nutrition – this is a tool with which the speed of progress can be significantly increased.
Find motivation for training. Study the work of the motivational sphere, understand the reason why the thought of sports can cause you resistance. During the normal functioning of the system of motivation and encouragement, the movement towards a healthy, attractive body, towards an excellent appearance and a positive outlook causes positive emotions. If this emotional charge is not there, it will be difficult to achieve your goals.
Pay attention to warming up and stretching before and after your workout. Performing stretching after training accelerates muscle growth and recovery by 15-20%.
Push ups from scratch. Training programs
Excess weight can interfere with push-ups. Add workouts with a skipping rope or jogging to reduce body weight, and make push-ups easier.
For 35 trainings, we got from a complete beginner who does not know how to do push-ups to a trained athlete. Do not try to progress faster. It’s impossible. Get overtrained and be forced to give up training altogether.
The longer we train, the less likely to be training. If the first 10 trainings can be performed every day, then next week we will work 6 times already instead of 7. Another week later – 5 times. The more difficult the load, the more muscles, and the longer they recover.
