How to do push-ups correctly - technique and types, video

All the benefits of push-ups

All the advantages of push-ups.
The main thing is the great benefits. Not everyone knows that they have a positive effect on the functioning of the organs and systems of the body. The muscles of the arms, abdomen, back, legs tense during training. And this is not the only positive list. This type of exercise is preferred by men, but women are starting to catch up. For sports lovers, a huge factor in push-ups is that they maintain a beautiful chest shape and create a great torso. With their help you can get rid of shortness of breath, but this is only if you breathe correctly during training, otherwise you can get the opposite effect. There are many benefits of push-ups for improving your health, and if you have asthma, then regular push-ups will improve your well-being and help you get rid of the disease. There are many types of push-ups, it is important to choose the ones that suit you to achieve your goal.

to contents ^

Execution technique

Taking the right position is not difficult, but achieving the ideal position is quite difficult; you need the presence of a professional or someone who can tell you from the outside whether your form is correct (you can use a mirror).

Position

• 
  Take an emphasis lying on your outstretched arms, placing them slightly wider than your shoulders. The center of the palms is in line with the center of the shoulders. Do not lift your shoulders and do not sink into your shoulder blades
  .

• Keep your body straight, in a straight line from head to toe, without arching your lower back or rounding your back too much.
  The legs can be placed close to each other or a little wider, whichever is most comfortable.

• 
  Before you begin any movement, tighten your quadriceps and abdominal muscles. Keep your core muscles (abs, back) tense throughout the exercise
  , thereby maintaining a straight position.

Breath

As you know, breathing plays an important role in exercise - when you inhale, the blood is saturated with oxygen, and when you exhale, the muscles contract, helping movement. How to breathe correctly when doing push-ups:

• As you inhale
  , slowly lower yourself until your elbows are at a 90-degree angle.
• As you exhale
  , do a push-up, contracting your chest muscles.

Pushups

Push-ups
The muscle mass after push-ups does not grow rapidly, but the front of the shoulder, triceps and pectoral muscles are strengthened. Push-ups are believed to be for those who cannot train with a barbell or dumbbells. What a big misconception. Push-ups can be both a basis and an addition. Both a simple way of charging and an integral part of the athlete. These exercises also have a bonus over others. Many people simply do push-ups in the morning instead of exercising to lift their mood. But in bodybuilding, push-ups play an important role - muscle correction. If you prefer a hard sport, then this is just a warm-up for you. Several push-up methods are included in addition to regular exercise. Did you know that push-ups are a preparation for almost all other sports! If you are into gymnastics or just fitness, then push-ups will be a big plus for you to make your figure beautiful, healthy and athletic. Triceps push-ups with your hands together. One-arm push-ups are intended for physically trained athletes. Within a couple of months, if you do push-ups on one arm, your torso will have the statuesque appearance of an Apollo. During exercise, the body is a tense string, which allows you to use the muscles of the arms and abs. Let's look at some common push-up methods. Push-ups with clap. Shows strength and agility. These push-ups are more suitable for men. This will not be easy for women who do not engage in strength sports. He is highly favored by athletes and martial arts fans. Push-ups on fingers. The basis is the strengthening and development of the bones of the hand. But for this exercise, you must be sure that your fingers are capable of this and wouldn’t it be easier to start training them on simpler exercises? Weighted push-ups. Specially “weight” your body with the help of special vests with weights. Remember that it is better not to do push-ups fifty times in a row, on your last breath, but to do five sets of twenty slow and technical repetitions, taking short breaks of half a minute between them. Also follow the load and don’t make the mistakes of many, doing push-ups until they lose their pulse, who want to get results in a week. It is better to train 2-4 times a week, gradually increasing the load. Remember, before exercising, warm up your entire body and prepare it for the workout.

to contents ^

How many times should you do push-ups

For beginners who want to pump up and develop endurance, the “100 push-ups” program is ideal. But before you begin this program, find out what level of fitness you are at. This is not difficult to do, just do the maximum number of push-ups.

You can decide on further actions based on the data in the table:

Training should take place no more than three times a week, this will allow the muscles to recover. If you don't think the 100 Pushups program is right for you, consider the 15 and 20 week programs.

15 week program

20 week complex

The number of push-ups depends on the goal. If the goal is to lose excess weight, then you should perform 15-20 push-ups per day in 5 sets.

Push-ups for women

Push-ups for women
The most important factor in exercise for women is maintaining the beauty of their chest and arms. Many girls dream of beautiful posture and toned arms. Before starting classes, you should warm up. There is no sharpness or great speed in exercises for women. What can you say about men's workload? For women, push-ups from the knees are relevant. Here comes the base on the knees, unlike regular push-ups. Hands are also placed shoulder-width apart. You need to go down when you inhale, and rise to the starting position when you exhale. Push-ups for girls are a classic that are performed from a lying position. If you are an athletic lady, then you are recommended to exercise with wide arms. This will greatly benefit your muscles, but you must be physically prepared for these exercises. A foot rest is in addition to the ball; a chair or bench can help. And ladies, don’t forget that before you start exercising, remove all the rings! If you experience pain, stop immediately and consult a doctor.

to contents ^

Common Push-Up Mistakes

Without paying attention to the execution technique, it is very easy to make mistakes and not notice them. It’s also easy to make a mistake when your strength is running low or you simply don’t have enough strength for the exercise.

Analyze your movements for errors.

• 1 Sagging in the middle

  The most common mistake is arching in the lower back, caused by improper bracing or lack of core strength. This position can cause lower back pain due to excessive stress on this area.

  If your core strength is not enough, you can use the plank exercise and as soon as you get stronger, start doing push-ups, trying to keep your torso in a rigid position.

• 2 Incorrect neck position

  Your neck should be in a neutral position in line with your spine. If you lift your chin up or lower your head so much that you can see your toes, this is wrong.

• 3 Limited range of motion

  If the exercise is performed with incomplete amplitude, then there will be no maximum benefit from it. Again, if this is due to a lack of strength, then it is better to switch to simpler push-ups, such as from the knees.

• 4 Elbows wide apart

  Avoid placing your elbows too wide, as this places too much stress on your shoulders and elbow joints, which can lead to injury.

Video

Remember, to get a beautiful body, don’t overwork yourself and treat exercises correctly. Better yet, consult a doctor before training, especially if you have any health problems. Watch the video, read specialized literature. Start with a healthy diet! Beauty is not only outside, but also inside. If it is not possible to train in specially designated places, train at home. The most important thing is that you and the sport are moving towards your goal. Prove it to yourself first, and not to someone else. Don't skip training. Very often everything ends when laziness wakes up. Challenge yourself, make your workouts a rule. The first days are hard, but then, seeing the results, you will run to training yourself. Introduce them into a pleasant, healthy habit. Be healthy and beautiful.