Push ups are an incredibly simple and popular exercise. It gained such an honor due to the fact that it can be performed at home, at work, and indeed anywhere. Push-ups from the floor have a huge number of varieties and can be performed by people of completely different backgrounds. This is a very simple, but at the same time effective exercise. The scheme of push-ups from the floor from scratch will allow any person to tone their body in a short period of time, increase the level of physical fitness. Also, this exercise can pump up your muscles well. Of course, not like the barbell presses in the gyms, but also very good. Especially considering the efforts that you will spend on this exercise. You also do not need to pay money for going to the gym. Accordingly, if a person plans to do this exercise, then the question immediately arises, is there a working scheme for increasing push-ups from the floor. More about this later in the article.
Why do I need a push-ups scheme from scratch?
It is easier for any person to do according to some scheme than to think through their own training plan. So we are arranged. Few people agree to push up just like that. If a person begins to perform some exercises, then most likely he expects a certain result from this. It’s very difficult to plan the progression of the load yourself: you can simply calculate everything incorrectly or spare yourself and, as a result, not progress at all. Accordingly, you just need a good scheme to increase push-ups from the floor, which will improve your results and gradually reach a decent level.
As a rule, at the beginning of their training, non-sports people do not shine with results in push-ups. Therefore, they definitely need a push-up scheme for beginners. Such that the first weeks were gentle enough and only then the load gradually increased. If a person sees large numbers in the table, he most likely will not even get to work because he considers the scheme too complicated.
Do not know how to push up: how to be?
But what if you can’t get out at all once? This happens if a person has a large body weight or for a very long time he did not show physical activity. Then we need a scheme of push-ups from the floor from scratch, because even the initial 5-10 repetitions are not given to him. In this case, you need to start with simpler exercises. As already mentioned at the beginning of the article, there are a lot of varieties of push-ups from the floor, and this is a plus of this exercise. There are both very complicated methods of push-ups, and light ones. Therefore, if you can’t push up at all, do not despair! You need to select several options for an easier way to execute.
If a person needs a scheme of push-ups from the floor from scratch, then he really hopes to find a suitable training methodology. Even if you can’t squeeze out even once. But in most cases, the scheme for pumping up push-ups from the floor already involves some initial training. And if you don’t have it? As already mentioned, lightweight push-ups will help .
Simple ways to push ups from the floor
- Push-ups from the knees . The easiest way to push ups. The initial position is not a classic lying emphasis, but a stand on all fours. In this position, you will be push-ups, because in this way it is much easier to do than usual.
- Push ups from the bench . This method of push-ups assumes that your body will be above your legs and the load on the working muscle groups will decrease.
- Push-ups with someone's help . You can do the most ordinary push-ups, just ask your friends or relatives to help you squeeze yourself a little after lowering. Since push-ups themselves are not a difficult exercise, using these three lightweight methods will help you quickly achieve results and move on to regular push-ups.
Beginner's push-up push-up training pattern
So, after you have gone all the way from zero to at least some result, you can already feel much more confident. As a rule, in such an exercise as push-ups, it is quite easy to increase the number of repetitions up to 30-50 times. Only after this progress is significantly slowed down and hampered. But how do you progress in push ups? To do this, one of several selected methods is suitable for you. In the specialized literature, a fairly large number of schemes are proposed for which you can train. As a rule, they are designed so that you increase the load every day or week. Duration can be very different, but on average it is 2-3 months. If you do not want to train in any clear-cut systems, you can make a schedule yourself and follow it. But here you already have to discipline yourself.
How to build a training plan?
There are several key factors that can be used to create your own training plan. Let us briefly consider each of them.
- The total number of repetitions in a workout . You can not focus on the number of repetitions in each individual approach, as well as on the number of approaches. Just select the number that you can do in push-ups. You can, for example, multiply your record in push-ups by 5 - get the number of push-ups that you need to do today. At the same time, set yourself the goal of achieving this in a small number of approaches. With each workout, try to reduce the number of sets and increase reps. Over time, just increase the number as your level of training improves. This type of training is suitable for beginners.
- Training time . It makes no sense to train too long or too little. Of course, this can also bring results, but it will be much more modest. The optimal time for training is 20-45 minutes. Why such a wide range? It all depends on the specific conditions and goals. If you want to lose weight, then you definitely need to push up longer than a slender person. Also, not everyone can have a lot of time for training. In such cases, you can still carve 20 minutes. In the end, you can even do push-ups at work. None of the normal scheme of push-ups from the floor from scratch is not designed for hours of classes.
Basic training techniques for beginners and intermediate athletes
- Push ups to the maximum . You just do 3-5 sets to the maximum. The advantages of this method are obvious - you can definitely progress. The disadvantages include only that you have to show strong-willed qualities, because pushing up to the maximum is not easy.
- A fixed number of push-ups in each approach . This technique suggests choosing a specific number of push-ups and doing it in the maximum number of approaches. You should continue training until you can make the next approach. This system can very much clog the working muscles, and it will take a long time to recover.
Rest and recovery
After training, you need rest anyway. The frequency of training cannot be accurately determined for everyone. Some schemes offer daily small workouts, others - every other day, and others - twice a week. It all depends on your specific goals, as well as the complexity of these same workouts.
Scheme for girls
Women are also often interested in exercise such as push-ups. But for them, generally accepted systems are not 100% suitable. Sometimes the push-ups scheme for girls involves a quick increase in results. In almost 2 months, you can double or triple the number of repetitions. However, this is more suitable for men, because by nature they have more physical strength and it is easier for them to progress in such an exercise as push-ups. As for the girls, they are more suitable for lightweight training schemes that do not force literally from the first weeks to do 10-20 push-ups in each approach. Here you need to look at the conditions for each specific technique, but in general, you can simply reduce the number of repetitions by half (compared with the standard scheme) and train in this way.
Push-ups - an exercise for everyone!
Push-ups are one of those exercises that is suitable for absolutely all people. Both adults and children. It can make you much more athletic and improve your health. The scheme of push-ups from the floor from scratch will allow anyone to learn how to perform this exercise. Get involved and improve your life!