pushups - incredibly simple and popular exercise.It acquired this honor because of what it can do at home, at work and in general anywhere.Push-ups are a great number of varieties, and can be performed by people totally different preparation.This is a very simple but at the same time effective exercise.Driving pushups from zero will allow anyone to within a short period of time to bring your body in tone, increase the level of physical fitness.Also, this exercise may be a good idea to pump up your muscles.Of course, not as presses boom in gyms, but also very good.Especially considering the effort that you spend on this exercise.You also do not need to pay for use of the gym.Accordingly, if a person is planning to do this exercise, the question immediately arises, is there a working scheme to increase pushups.This - continued.
Why push the scheme from scratch?
Any person easier to deal with for some scheme than to think through your training plan.So we are arranged.Few people agree to be wrung out just like that.If a person begins to perform some exercises, most of all, he is waiting for this particular result.Himself planned progression of loads is very difficult: you can simply calculate it wrong or to spare himself and as a result do not make progress.Accordingly, you just need a good circuit to increase push-ups, which will improve your results and gradually reach a decent level.
Usually, at the beginning of their training unsportsmanlike people do not shine results in push-ups.Therefore, they necessarily need a circuit of push-ups for beginners.This, to the first weeks were quite gentle and then gradually increasing the load.If a person sees the big numbers in the table, it will most likely not even start working because that considers the scheme too complicated.
not know how to do push-ups: how to be?
But what if you do not can never be wrung out?This is what happens if a man of great weight for a long time or it did not show physical activity.Then we need a circuit pushups from zero, because even his initial 5-10 reps are not.In this case it is necessary to start with a simple exercise.As I mentioned earlier in this article, from push-ups there are a lot of varieties, and this, plus the exercise.There are both very sophisticated ways of push-ups, and lightweight.Therefore, if you absolutely can not do push-ups, do not despair!You need to choose some of the simpler ways to perform.
If a person need a circuit push-ups from the ground up, he really hopes to find a suitable method of training.Even if it can never be wrung out.But most of the pumping scheme of push-ups already assumes some basic training.And if you do not?As already mentioned, lighter types of push-ups will help.
Simple ways pushups
- Pushups from the knees .The easiest way to push-ups.The initial position is not a classical emphasis lying, and stand on all fours.In such a situation, and you'll do push-ups, because this way it is much easier to do than usual.
- Pushups on the bench .This method of push-ups suggests that your body will be above the load on the legs and work groups of muscles will decrease.
- Pushups with someone's help .You can do push-ups and the most common, but should ask your friends or relatives to help you squeeze out a little bit myself after lowering.Since the push-ups themselves are not complicated exercise, the use of these three lightweight way to help you achieve results quickly and move on to the usual push-ups.
Driving training pushups for beginners
So, after you have gone to a full zero to at least some results, it can already feel much more confident.Typically, in this exercise as squeezing enough to easily increase the number of repetitions to 30-50 times.Only after this significantly slows progress and difficult.But do push-ups in progress?To do this you will approach one of the few selected techniques.The literature offered quite a number of schemes, which can train.As a rule, they are designed so that you do each day or week increases the load.The duration can be very different, but on average 2-3 months.If you do not want to train for some clear system, you can make yourself a schedule and follow it.But here you have to discipline yourself by yourself.
How to build a training plan?
There are a few key factors on the basis of which you can create your own training plan.Let us briefly examine each of them.
- Total reps in training .You can not get hung up on the number of repetitions in each approach, as well as on the number of approaches.Simply select the number that you can afford to in the push-ups.You can, for example, to multiply his record in push-5 - get the number of push-ups, which you need to do today.At the same time put a goal to achieve this for a small number of approaches.With each workout, try to reduce the number of approaches and increase the repetitions.Over time, simply increase the number, because your level of training will improve.This method of training is suitable for beginners.
- time training .It makes no sense to train for too long or too short.Of course, it may also bring results, but it will be much more modest.The best time to exercise 20-45 minutes.Why such a large range?It all depends on the specific circumstances and goals.If you want to lose weight, then you definitely need to do push-ups for more than a slender person.Also, not everyone can find a lot of time for training.In such cases, you will still be able to carve out 20 minutes.In the end, you can even do push-ups at work.None of the normal scheme of push-ups from the ground is not designed for many hours of classes.
basic training techniques for beginners and mid-level athletes
- Dips to maximum .You just do 3-5 sets the maximum.The advantages of this method are obvious - you can just progress.On the downside can be attributed only to the fact that you have to be strong-willed qualities, as do push-ups on the most difficult.
- fixed number of push-ups in each set .This technique allows you to choose a specific number of push-ups and make it to the maximum number of approaches.You should continue to exercise as long as you can make another approach.This system can work very goal muscles, and have a long time to recover.
Leisure and
After training you need to rest anyway.The frequency of training it is impossible to accurately determine all.Some schemes offer small daily workout, the other - in a day, and some - twice a week.It all depends on your specific goals, as well as the complexity of most of these workouts.
scheme for girls
Women also often interested in exercise such as push-ups.But these conventional systems are not suitable for 100%.Sometimes diagram push for girls suggests a rapid increase in results.Almost 2 months, you can double or triple the number of repetitions.However, it is more suitable for men, because of the nature of their greater physical strength, and it is easier to make progress in this exercise as push-ups.As for girls, they are more suitable lightweight training schemes, which do not make the very first weeks of doing 10-20 push-ups in each set.Here it is necessary to look for the conditions of each specific techniques, but in general, you can simply reduce the number of repetitions in half (compared to the standard regimen) and train that way.
Push-ups - an exercise for everyone!
push-ups - one of those exercises that suits absolutely everyone.Both adults and children.It can make you a lot of sports and improve health.Driving pushups from zero will allow anyone to learn how to perform this exercise.Practise and improve your life!
