How to learn to do push-ups from scratch: a ready-made plan
It's okay if you've never done push-ups before or had a long break from fitness and have lost this skill. Anyone can learn to do push-ups, regardless of gender or age! Of course, you'll need regular practice, but learning how to do push-ups is not as difficult as, say, doing pull-ups.
The most important thing to remember if you want to learn how to do push-ups efficiently and effectively: you must always follow the correct technique from the very first repetition of the exercise. Even if you start with simple exercise variations, remember proper form and technique
Advantages and disadvantages
The key beneficial feature of stops is that they add variety to your workouts. To grow muscles, you need to periodically change your exercise program. This is due to the adaptation of muscles to the same type of load, which leads to a stop in progress. In this situation, athletes either increase the weight of the exercises or change elements of the training plan.
The use of supports in classic push-ups allows you to effectively influence the target muscles and stimulate their growth.
The disadvantages of projectiles include an increased risk of injury. The supports increase the amplitude of lowering the body during push-ups, which creates an additional tensile load on the shoulder joints.
If an athlete does not have good extensibility of the joint ligaments, he may get injured.
Therefore, push-ups are not recommended for beginner athletes and girls. First, you should practice the classic technique - with your palms on the floor - and only then move on to more complicated variations.
Criterias of choice
When buying equipment, every person wants it to last as long as possible. Therefore, when choosing supports, pay attention to the following.
- Material of manufacture. It is advisable to choose metal models. But, if the choice falls on a plastic product, then you need it to be of the highest quality.
- Coating. The holder is usually treated with either rubber or foam rubber. The first option is better, because the foam wears off quickly.
- Rubber backings. Their presence prevents scratches and other damage.
- Also, consider the weight of the equipment. If you plan to carry it with you and take it to the gym, then opt for lighter models.
Types of stops - how to choose
- Horizontal - straight stops in the form of handles; some companies make collapsible stops with varying height levels.
- Inclined - made with inclined handles, they can also be collapsible or stationary.
- Rotary – supports for push-ups, with the ability to rotate the hand while performing the exercise.
- Curved - a type of horizontal stationary stops in the form of a “snake”.
What to look for when choosing stops
- Racks must be made of high-strength plastic or metal.
- Rubberized stands should not slide on the floor surface.
- The material of the holders should be made of a durable but soft shell - neoprene, which increases grip comfort and maintains its integrity for a long time.
Manufacturers of stops
- Indigo is a Chinese manufacturer of stops made of durable steel and plastic that can withstand weights of up to 120 kg, with neoprene handles. Price about 505 rub.
- Push Up Pro – high strength swivel stops, can withstand loads up to 130 kg. Approximate price - 550 rubles.
- Power System - the brand offers multi-level collapsible stops, costing from 390 rubles.
- Torneo - they produce straight and curved stops with a soft neoprene coating. Withstands loads up to 100 kg. Cost from 799 rub.
- Kettler – stops include: steel, plastic, neoprene. The cost of goods from 1999 rubles.
We make stops with our own hands
You can purchase equipment at any large sports store. Prices for stationary models start from 500 rubles, rotating stops are more expensive - from 2000 rubles. If you don't want to spend money, make the accessories yourself and train for your own pleasure.
- The easiest way is to stack several books in two identical piles. This option will allow you to increase or decrease the height of the stands at any time. Instead of books, you can use boards or bricks.
- The second method is a little more complicated. We purchase two plaster trowels (wooden or polyurethane). We cut out several identical pieces of board under the base and fasten them with self-tapping screws to the graters.
Recommendation: if the improvised stops do not have a rubber base, place a mat under them when performing. This will help you avoid falling on a slippery floor.
Push-up machines
In addition to small stops, you can also find other sports equipment on sale.
Highlets or paralets (mini bars)
They are racks for amplitude push-ups. Outwardly they resemble reduced bars. This design allows you to perform various exercises for the upper body. The simulator is suitable for home exercises.
Push up counter
It consists of a flat base on which a contact platform is attached. The athlete lowers his palms to the edges of the base, takes a lying position and performs push-ups.
At the lowest point, you need to touch the contact platform with your chest. If everything is done correctly, the LED indicator lights up and the repetition is counted. This counter is used when passing the GTO standards.
Training principles
There are practically no differences with classic push-ups. The only difference is that the athlete tightly grasps the handle, rather than placing his palm on the floor. By the way, this vertical position of the hand allows you to strengthen the wrist joints.
As with simple push-ups, the position of the palms and the distance between them are of great importance. For example, a narrow positioning of the supports is aimed at working the triceps. If you add an outward rotation of the hands, the emphasis will shift to the deltoids.
Thanks to the many variations in the use of supports, you can effectively work out your pectoral muscles, arms and shoulders, without visiting the fitness room. At the same time, trainers recommend not to neglect warming up and perform joint exercises even at home before simple push-ups.
