Pusiahs from the floor on the hands: the right technique, achievement of maximum results. What will happen if it is pressed from the floor every day: is it useful or harmful? What will be the effect of push -ups if it is pressed from the floor every day 50, 100, 200, 300, 500 times?

In this article, we will consider the correct push -up technology.

Content

Excession is a universal physical exercise that is actively used in various types of training. With the help of this type of swing, they give relief body body and increase muscle mass. When performing this exercise, the main load falls on the chest muscles and triceps. In addition, the muscles of the elbow joints, the muscles of the shoulder girdle, the muscles of the buttocks and the press are involved in the process. The complex of push -ups is actively used in power sports, is the basis for the training of military personnel.

If your goal is to improve the physical shape of the upper body, then this type of load is optimal for you. Regardless of age and place of training, push -ups will help you achieve the desired result. Simultaneously with muscle training, you will strengthen the joints and increase body endurance.

How do push -ups from the floor affect the body?

In order to bring yourself to physical shape or say goodbye to excess weight, you must regularly perform exercises to increase muscle tone. Push -ups are one of the most suitable options for pumping the upper body. The advantage of this exercise is a comprehensive effect on your figure.

Depending on the angle of inclination or position of the body as a whole, pumping various muscle groups occurs. With regular training, physical exercises will become a source of energy for you. With the help of push -ups, bones are strengthened, especially in the elbow joints and wrists. The metabolism improves. Push -ups strengthen the heart muscle and normalize the circulatory system. You will get rid of excess fat deposits, the body will acquire relief and elasticity.

Pushing from the floor on the hands: the right technique

The correct technique will ensure you to achieve the necessary result. Following the recommendations and instructions, you exclude the ability to injure the spine and joints.

Pushing, due to a large number of contractions, use the main group of muscles of your body. With a systematic and proper performance of the exercise, the first effect of which you achieve is an increase in endurance.

Having selected the correct complex taking into account the features of your body, it is necessary to adhere to a clear sequence of training. To increase efficiency, it is necessary to alternate various exercises, choose the right load and give the body time for rest. When performing push -ups, an important criterion is not the quantity, but the quality of execution.

What should you pay attention to when performing push -up exercises?

Hand setting -depending on the distance between the hands in the position of the lying, different muscle group is loaded.
Location of the legs -the legs should be in the most convenient position. The complexity of the exercise directly depends on the width between the legs. For greater balance, the distance between the legs must be increased.
Body position -before starting the exercises, it is necessary to strain the muscles of the abdomen and buttocks. The spine must be straight.
The direction of the head- You must look forward, not down. The head is in the raised position.
Hand position - The mass of your body falls on your hands. Be sure to straighten them, taking their starting position.
Muscle condition - Do not relax while push -ups, keep your muscles in tension.

Despite its popularity, push -ups are quite a difficult exercise. For people who perform classic push -ups from the floor for the first time, such a load can be an overwhelming task. In this case, the first training should replace the classic push -up from the floor with a lightweight version of this exercise.

As a support instead of the floor, give preference to the wall. The legs should be located at such a distance from the wall so that the weight of the body is directed on hand. Bend your elbows and perform push -ups. After you master this type of push -up, proceed to the next type of load.
Pushing from the surface of various types of furniture. The suitable hard object of your interior will change the angle of inclination of your body, thereby facilitating the load when squeezing. If the exercise is possible, then continue to train, gradually reducing the angle of inclination.

Push -ups must be performed in several approaches. As soon as you feel that the voltage has decreased, it is necessary to add more complex types of push -ups to training.

How to achieve maximum results in push -ups?

In addition to push -ups, to achieve the maximum effect, it is necessary to observe important points.

It is important to lead a healthy lifestyle

Factors affecting the achievement of the result:

The sequence of exercises. Gradual increase in load.
Proper alternation of load and rest. Give the body time to restore.
Full nutrition to restore the spent energy. Food rich in vitamins, proteins and amino acids.
Healthy lifestyle. Exclude bad habits.
For the effectiveness of push -ups, you must have a trained press. Add the load to strengthen the muscles of the abdomen and back to the set of exercises.
When performing exercises, follow the accuracy of the execution and do not chase speed.
If fatigue and muscles appear, take a break. Do not bring the body to exhaustion.
When squeezing, control your breathing. The body descends - inhale, the body rises - exhale.

What will be the effect of push -ups if it is pressed from the floor every day 50, 100, 200, 300, 500 times?

There are various push -up programs for several months. When implementing specific recommendations, you are guaranteed to come to the desired quantitative result. Training is made in such a way that your initial level of training does not matter to them.

In all schedules of classes, time is given to restore the body's performance. If it is pressed daily, then your muscles will be constantly in a state of fatigue, which will lead to a decrease in the effectiveness of their work.

To achieve a quantitative level in push -ups, it is necessary to pay great attention to the quality of training.

In order to come to the indicator of 100 push -ups per day, it is necessary to increase endurance daily. The correct scheme is an increase in the number of approaches, not the number of times. To begin with, the execution of 5 approaches per day will be sufficient.
Set the number of times in each approach individually, depending on your endurance. To do this, push up in the first approach to capacity. So you can go out for an approximate figure. Next, gradually increase the number of approaches during training days.
The correct decision will be the execution of push -ups in one day. Taking the time to rest, you need to give it out as much as possible in training. Observing the sequence of training, in two months your result will reach 100 push -ups in one approach.
In order to maintain the result and get an even better effect, you must continue to engage. In order not to lose interest, a variety of push -ups with another complex of exercises.
Alternate physical activity with endurance exercises - jogging, swimming, bicycle. When doing any sport, push-ups will positively affect your indicators.

Methods and types of push -ups from the floor on the hands

Having set a specific goal, athletes perform various push -up methods.

Push -ups to increase muscle mass.The essence of the method is the alternation of load and rest. With daily classes, there is little time for rest. In this case, the increase in mass is possible in the presence of the required body weight.
Push -ups for strength. The essence of the method is the alternation of light training classes in which additional weight will be involved.
Excessions for endurance. The essence of the method is to increase the number of repetitions.

If you are tired of classic pushing from the floor, add more complex exercises to your training:

Push -ups on fists. Take the initial classical position. You rest against the surface not with your palms, but with knuckles of your fingers. In this position, the body weight falls on fists, which in turn reduces the load on the wrists.
Push -ups with one hand.In this exercise, the supporting should be one hand, the second must be torn from the floor and place on the lower back. Only trained hands can cope with this position, the weak will not be able to maintain balance.
Push -ups with one foot.The location of the legs is cross -shaped. The emphasis falls on one leg. In this exercise, the main forces are aimed at holding balance.
Pressing on the knees. The emphasis of the legs falls on the knees. The legs must be crossed. The main load falls on the shoulder joints, the muscles of the press are worked out.
Pushing on the elbows. Rest on the surface of the elbow joints. Straighten your arms alternately and return to its original position. In this exercise, the main load falls on the two -headed and three -headed muscles of the shoulder.
On the elbows
Push -ups with wide -placed fingers.In this exercise, it is necessary to straighten the fingers on the hands as much as possible. The surface applies not the entire palm, but the fingertips. In this position, the hands and chest muscles are primarily pumped.
Push -ups with cotton. Squeezing the body up should be done with a jerk, as if bouncing the upper body. At the same time, the hands from the floor are torn off, and cotton is performed. In this case, the load is on the pectoral muscles and triceps. It is important to maintain balance, so the legs should be widely placed.
Pushing with fitball. In this exercise, fitball acts as a support. With such push -ups, it is necessary to control the correct position of the pelvis and hips in order to exclude their sagging
Push -ups with a hill.It is necessary to place the socks of the legs on the hill convenient for you. With such push -ups, hands are well pumped.

How to make a pushing schedule from the floor?

Observing the push -up schedule, it will be easier for you to monitor your results. In fact, the graph is controling the load on the body.

Consider the main points:

Sty for training time. Do not do early in the morning or before night.
Start each workout with a warm -up. Warm muscles will exclude the possibility of injuries.
No need to carry out several training a day. Much more effective, along with push -ups, perform an additional set of exercises.
Do not push up to exhaustion. For each person, the loads are individual, do not strive to overtake someone's result.
If you decide to engage in daily, then you need to alternate the load. One day is a minimum of push -ups, the second day is the maximum.

Physical activity when push -ups from the floor: how not to overdo it?

In case of any physical exertion, it is necessary to correctly distribute the force of exposure to the work of your body.

The load is quantitative - the number of exercises performed, and qualitative - depends on the intensity of the training.
The effect of the resulting physical activity is achieved with prolonged constant training. Under the influence of strength and sharp intensity of exercises, you risk obtaining a negative result.
Distinguish between constant load and variable. With constant - you are engaged in daily, without taking days for relaxation. With a variable load - you give time to the body to restore working capacity.

With proper physical activity, you feel an improvement in muscle tone. After good training, your body should be heated, and appetite is passive. With loads in excess of the norm, the body experiences a sharp lack of nutrients, thereby the feeling of hunger increases after class.
In order to remove fat from a particular part of the body using push -ups, it is necessary to selectively choose a set of exercises with exposure to the desired muscle group.
During the first training in the muscles, a liquid accumulates, which compensates for weight loss. With prolonged loads, the muscles are dried, and you notice a decrease in body weight.

You need to eat at least an hour and a half before training. Complex carbohydrates that provide productive muscle work should be included in your diet. To normalize metabolism during classes, you need to drink water. After physical activity, the heated muscles need recharge. Full and proper nutrition, saturated with proteins and amino acids, after training, will allow the body to transform nutrients into muscle mass.

It is important to remember that training with physical activity is stress for the body. Your task is to choose the right exercises, distribute the number of training, follow the instructions.