Graph to increase the number of push-ups. Push-ups. Push-ups from the knees
How nice to be fit, cheerful and beautiful. In this we are helped by physical activity and exercise. If you have the opportunity to visit fitness centers or gyms under the guidance of a coach - great. But being at home, you can also achieve high results in maintaining tone in your own body. This will help the scheme of push-ups from the floor. To do this, you will need your desire to be beautiful and healthy and perseverance in achieving the goal.
Floor Push Up Technique
Push-ups are called the most effective of simple exercises, which can be performed not only in the gym, but also at home. During push-ups, most of the muscles of the body are involved. You can start with the simplest thing - push-ups from the floor according to the scheme, paying attention to the technique of the exercise. Which muscle group will be most actively involved in performing the bench press depends on the position of the hands:
- Narrow arms. Not recommended for women, as visually spoils the female body, making the shoulders a wider part of the body. This type of push-ups is considered difficult, performed when setting the arms under the chest, the load is most on the pectoral muscles and triceps.
- Medium setting - push-ups can be done on fingers, fists or palms. It all depends on how physically fit the person is. The biceps muscles are pumped perfectly.
- Wide arms (wide grip) - easier to perform, therefore recommended for beginners. An increase in load during exercise is achieved if the legs are on a hill. The pectoral muscles are pumped.
Beginner Training Scheme for Muscle Growth
At the initial stage of training, it is recommended to perform a basic set of exercises. Duration should not exceed 1–1.5 hours. You can not get hung up on the uniform implementation. The human body gets used to such loads and the effectiveness of the implementation of the scheme of push-ups from the floor is reduced. If you set yourself the goal of increasing muscle mass, then you do not need to focus on a large number of repetitions. To maximize the load, try push-ups on one hand, with cotton.
How to increase the number of pushups in 15 weeks
To pass such a program, you need to have physical training not at the initial level. With the correct implementation of the scheme of push-ups from the floor, you can acquire not only beautiful reliefs of the ideal body, but also endurance, as well as physical strength. To properly distribute the load on the heart and blood vessels - it is important to breathe correctly. Inhale - we fall on bent arms. Exhale - return to the starting position. Start making approaches only after a warm-up - so the warmed muscles are better pumped.
Daily Exercise Table for Experienced
To achieve the greatest effect from push-up exercises, you need to learn how to do it correctly. Observing the execution technique, it is possible to achieve high results even in a person with an unsportsmanlike physique in a short time, because each person can squeeze several times. The distribution of the load depends on the position of the hands. Many use a stand to increase the load during push-ups.
- Feet - play an important role of support and lever, which regulates the complexity of the exercise. The wider the legs and the farther the feet are from each other, the easier it is to do push-ups. With a closer location of the feet - on the contrary, it is more difficult.
- The pelvis and lower back - should be fixed and make up one line.
- Legs - muscles are tense, in line with the lower back and pelvis.
- Hands - located under the shoulder joint for even load distribution.
- The head and neck muscles are strained, looking at one point at a distance of about 1.5 m. The head tilt is fixed at an average level.
Push-up systems "100 times +"
Sometimes we think that pushing out 100 or more times is difficult, almost incomprehensible. But this is not so. Thanks to the right approach to training and perseverance, already after a 10-week interval you can achieve definitely good results. The main condition is to strictly follow the established program, taking one-day breaks between workouts to restore muscle. The optimal number of workouts per week is three. Between sets, you can take breaks of 1-2 minutes.
Work out carefully, as you do this for yourself. Proceed to the next level of difficulty if the previous one is mastered by you "excellent". Beginners sometimes make a mistake by betting on the number of push-ups, bending their backs or not bending their elbows. Mistakes in execution will not make your muscles bumpy and beautiful. Do not forget to include push-ups in your warm-up set of exercises.
Training program for girls
Which girl or woman would not like to have a flat stomach and hips without extra pounds? It would seem, what does pushup have to do with this? The most direct. It is impossible to complete the exercise without straining the muscles of the chest and abdomen as well. Beautiful tightened chest is a bonus for the correct performance of the exercise. Almost all programs designed for weight loss, contain the exercise "spin".
The girl who begins classes, is easier to perceive push-ups from the wall while standing. And then to increase the load, when you feel that you can easily cope with the task. The next step can be "push-ups from the knees", and more trained can be push-ups from the floor according to the standard scheme. For women, such exercises contribute to the rapid burning of calories and are equivalent in effectiveness to running or jumping rope.
Each exercise you complete moves you one step further towards your goal. The result will not be slow in waiting if the scheme for performing push-ups from the floor and resting between workouts is correctly distributed, taking into account your physical condition and age.
Exercising is very beneficial for health, body beauty and overall well-being. Intense loads are not suitable for everyone, because you need to gradually adapt your muscles to them. The beginner push-ups program will help you do this.
Basic principles
For beginners, it is important not only to choose the right training program, but also to understand the principle of the exercise itself. If you break the basic rules, you can get more harm than good.
Rules and preparation
In order to learn how to perform effective push-ups from the floor, you first need to familiarize yourself with the rules for performing the exercise and preparing for it. You can not apply stress to the muscles and joints without a preliminary warm-up.
In addition, the following rules can be distinguished:
- increase the load gradually;
- follow the class schedule, that is, do not miss workouts and leave free days to restore the body;
- approaches are carried out with a break for rest from 30 to 90 seconds;
- when doing all, the body must remain taut, elongated in a straight line, without deflection;
- in the presence of chronic diseases and other health problems, such activities may be contraindicated.
Important: if you are doing push-ups from scratch, you do not need to strive to quickly move to the advanced block of exercises. Until you achieve good results in the current scheme, it makes no sense to move on to more intense training.
It is important for every woman to maintain the attractiveness of her body and take care of her health. To achieve such goals, you can use the workout plan with push-ups. It is important to choose the appropriate training scheme and exercise correctly.
Determination of the level of physical fitness
In order to choose the right training program for yourself, you need to check your level of physical fitness. To do this, take the emphasis lying down and push out as many times as possible. It is important to maintain the correct position.
The results are distributed as follows:
- 0-5 - a beginner;
- 6-10 - weak level;
- 11-15 - the average level;
- more than 20 is a good preparation.
Standard equipment may be too difficult for those who do very poorly push-ups. In this case, the first time you should perform the exercise in a position with emphasis on the knees, and after receiving the basic skill and strengthening the muscles, you can go to the standard course.
In addition, it is very important to understand the difference between the individual types of push-ups. So, with the classic setting of hands for a person, even with minimal preparation, it will be much easier to squeeze out than with a narrow or wide one. An additional effect may be exerted by the state of the muscles involved in the exercise.
Program selection
Another requirement for achieving visible results is the system. Training should be regular and have a clear structure. In order to work out muscles efficiently, it is easiest to take one of the ready-made programs as a basis. To choose the most suitable scheme for yourself, you should familiarize yourself with the features of certain types of exercises.
Muscle effects
Each technique is distinguished by the principle of action on the muscles of an athlete. The main emphasis in any case is placed on the chest and arms, but also the load is additionally distributed on other areas of the body: legs, back, abdominals. You can focus efforts on a specific muscle group by changing the position of the hands, using a bench and other techniques.
Classical flexion-extension of the arms in an emphasis lying down - these are the most effective push-ups from the floor. Not for nothing they are recognized as a standard, because they cover all major muscle groups in approximately the same degree.
For pectoral muscles it is good to use a wide grip. The exercise is quite complicated, so in order for a beginner to pump his chest and at the same time perform the correct push-ups, it is better to do them from the knees. Variations using a bench are also good.
Tip: after your fitness level reaches an average level, you can increase the load by adding weights or raising your legs above the body.
To give increased attention to triceps, a narrow grip is used. How to do push-ups: put your hands at a distance between your palms. When bending, the elbows should remain pressed against the body. From scratch, such exercises can seem very difficult.
In sports, there are many training programs. A great option is the 100 push-ups technique in 6 weeks. To achieve this result, you must regularly engage in accordance with the established plan.
Training Schemes
For each person, it is necessary to select an individual training program. If you are new to sports, pay attention to basic intensive programs. These are available not only for push-ups, but also for squats, the press or pull-ups.
The basis of such programs is a table of push-ups from the floor from scratch. It signs the number of approaches and repetitions for each of them, as well as days of training and rest. A separate item determines the rest interval between repetitions.
For a complex effect on your body, you need to combine different types of exercises. Even if you focus exclusively on push-ups, you can make a plan for 3-5 exercises.
A similar scheme allows you to cover almost the entire upper part of the body and hands. Five types of exercises are used:
- back push ups;
- opposites push-ups;
- narrow grip;
- from an angular position upside down;
- classic to the stomach.
Each variation is performed the specified number of times 4 times, that is, in 4 circles.
If such a training seems too complicated for you, you can take a simpler program. In the absence of any sports training, you should pay attention to the scheme, designed for a month of daily classes.
Each approach has a small number of repetitions, but the total amount of push-ups is sufficient to prepare the muscles for increased loads. If you feel tired after 4-5 days of classes, you can take a day off, but you should not relax for a longer period.
An alternative option is a program for 15 weeks, designed to achieve a daily result of 200 push-ups.
Choose the most effective push-ups for yourself and start working according to the plan presented. As a result, you can perform the exercise with repetitions 5 times more than originally.
A feature of weekly training is that you may need to re-take a weekly course at a certain stage. This is due to the fact that the muscles are not strong enough to move to a higher level. Also, this scenario is relevant if the schedule of classes was violated, and the days of rest were more than 4-5 in a row. A week you need to do at least 3 days.
If you work honestly, in just a few weeks you will move from the beginner category to a level higher, and after completing the full course you can easily perform even complicated exercises, lift a lot of weight and build muscle.
The program of training push-ups from the floor is an effective complex for increasing indicators of strength and endurance, as well as drawing the relief of the target muscles.
Muscle atlas
Push-ups from the floor are the basic technique in which the pectoral muscles and triceps, the deltoid and trapezius muscles, the back, and partly the abdominal muscles are involved. The load on a particular group varies depending on the distance between the palms. For example, a narrow setting of the hands “pumps” the triceps, a wide one - emphasizes the work on the pectoral muscles.
This can be clearly seen in the picture:
Exercise technique
Before embarking on a training program, we recommend that you draw your attention to 3 key aspects:
- Back staging. In the starting position, the line of the body (from the shoulder girdle to the feet) should be one straight line. Only in this way can you distribute the load correctly. While working, also keep your back straight without bending in the lumbar.
- Neck position. It should continue the straight line of the hull. If you bend your neck, you will not be able to perform push-ups in full amplitude.
- Hand setting. Choose the variant of the exercise that suits you (see the picture above).
A bit about the technique of push-ups from the floor:
Training level
Now choose your level of fitness. To do this, the following scheme will help you:
If you follow the training regimen (as indicated in one of the tables), then soon you will see the first results. At the end of the program, you can push up from the floor more than 100 times. And this is just for one set.
Training frequency
According to all options of the push-up program, you need to do 3-4 times a week. Between workouts there should be a gap for rest of not more than one day. So you will have enough time to recover.
Rest between sets should be 1-1.5 minutes. If this time is not enough for you to recover your breath, extend your rest to 2 minutes. If your break between sets is too long (more than 3 minutes), then the effectiveness of the training will decrease.
Push-ups from the floor (options)
The table of approaches is a schedule of a training program for push-ups from the floor. Its main goal is to increase the physical indicators of the strength and endurance of the athlete's body. There are several options for schedules that differ in the number of sets and reps, as well as the duration of the program.
The schedule includes a gradual progression of the load. It clearly spells out the number of sets and reps per day. Here you will also find the intended end result of your workouts.
Option number 1
This version of the training program is suitable for women. Instead of the classic technique, you can choose knee push ups or with a palm rest (for example, on a step platform or bench).
Option number 2
If you are a beginner and you can’t follow the plan from the first days, then try to master beginner push up program.
Option number 3
For increased efficiency, push up on fists or with cotton.
- Follow the training plan sequentially starting from the first week (even if you have some experience in bodybuilding).
- Allow enough time to relax from physical activity - this gives a progression.
- Remember about proper and balanced nutrition.
- Do not forget about a full sleep.
Emphasis for push-ups
To more effectively load the pectoral muscles, you can purchase special stops for push-ups. For instance, Push up stands . Such equipment provides high-quality work of target muscles and, accordingly, their growth. Plus you get the opportunity to stretch the pectoral muscles well.
Push up stands Made of high quality material. The dimensions of the projectile are 22 * \u200b\u200b14 * 12 cm. It is possible to adjust the height of the stops. Handles are covered with special rubber. This provides a tenacious grip and protects hands from slipping during exercise.
Benefits:
Push up stands - high-quality, safe, and most importantly an effective simulator for push-ups.
Push ups are one of the most effective sports exercises. Push-ups are recommended even for children aged six years and older. Is it worth talking about the importance of these exercises for adults, who are often less mobile, and whose muscles require a much greater load? There is no doubt in the benefits of push-ups from the floor - they give a result, even if we limit ourselves only to them.
They develop endurance, stimulate muscle growth. The implementation of a complex of push-ups from the floor is mandatory for those who are actively involved in any kind of sports. But just to support physical health, these are necessary exercises.
Correct floor pushups
The basic scheme of push-ups from the floor is as follows: it is necessary to take the emphasis lying on a flat surface, position the arms shoulder-width apart, point the palms up, the feet to the width of the pelvis, and the toes against the floor. On inhalation, the arms are bent at the elbows, the body goes down. The casing should form a straight line, and during tilting this line should not break: deflection is a violation, they make push-ups not only easier, but also not effective. On exhalation, the starting position is assumed.
Numerous types of push-ups from the floor allow you to try different variations and choose the most optimal. In total there are more than fifty varieties, but you can limit yourself to a few of the most popular. So, depending on the position of the arms and legs, push-ups can be heavier or, conversely, with relief.
There is also another classification: without involving third-party items and using inventory. It can both facilitate and complicate the process.
Light weight push ups
Those who are just starting to train should form a complex of push-ups from lightweight exercises.
- The wall is the easiest option: stand at a distance of 0.5 m from the wall, take the stop with your hands, raise your heels. Breathe your arms in, inhale closer to the wall, while exhale - return to the starting position.
- Bench or steps - if you put your hands on the bench or step, it will be easier to push out.
- Push-ups with emphasis on the knees, and not on the toes, are much easier.
These exercises will allow you to initially train the muscles, prepare them for further more serious loads.
Weighted push-ups
They are more effective than basic push-ups. For enhanced training of different muscle groups, it is worth alternating different types of push-ups.
- Push-ups on the fists - the area of \u200b\u200bthe support is less than when focusing on the palm of your hand, therefore making the exercise more difficult. Such weighting additionally trains knuckles;
- Push-ups at the fingertips - an exercise for the prepared;
- Push-ups on one arm (the second behind the back) also increase the load;
- Bench or steps - if you focus on the inventory with your feet, it is more difficult to push out. The higher the bench, the more the center of gravity shifts, and the more efforts must be made to push up.
- Chairs - three products are fulcrum (that is, they are placed under the legs and under each of the hands). You can put two - only in the palm of your hand. Pushing up in this way is much more difficult than from the floor. But also more effective.
- Weighting agents - dumbbells, pancakes from the bar, special vests or such a means at hand as a backpack with a load increase the load on the back muscles.
In addition to pushing up on the floor with your fists, you can make the exercises more difficult if, after each push-up, you change the distance between your hands, make cotton, alternate the fulcrum floor - bench. Exercise can be done in a circular manner: on inspiration, lower, transfer weight on one arm; move in the center; transfer weight to the other hand; on exhale, take the starting position.
These exercises are convenient in that they can be done not only in a specially equipped gymnasium, but also at home - from which they will not be less effective.
Push-ups should be started only after the basic scheme has been mastered. Quality is very important in this exercise: it is better to complete only two approaches, but using the really correct technique of push-ups from the floor.
How many times to push up
This is also an important issue. A table of push-ups from the floor will help him figure it out. It should be practiced three to four times a week - this intensity will be enough, because the muscles need rest.
The program is designed for 3.5 months, each training consists of five approaches.
1 week - 20; twenty; fifteen; fifteen; 10.
2 week - 25; 25; twenty; fifteen; 10.
3 weeks - 30; thirty; 25; twenty; fifteen.
4 weeks - 35; thirty; 25; twenty; fifteen.
5th week - 40; 35; 25; twenty; fifteen.
6th week - 40; 40; thirty; thirty; twenty.
7th week - 45; 40; 35; 35; 25.
8th week - 45; 45; 35; 35; 25.
9th week - 50; 45; 35; 35; thirty.
10 week - 50; fifty; 40; 40; 35.
11th week - 55; fifty; 40; 40; 35.
12 week - 60; 55; 40; 40; 35.
13th week - 60; 60; 45; 45; 40.
14th week - 65; 60; 45; 45; 40.
15 week - 65; 65; 45; 45; 40.
If you deal with this table, the result will be to bring the number of push-ups to 260. The program can be complicated if you do not only classical push-ups, but also push-ups from the floor with a narrow grip, push-ups with weighting materials or chairs.
Push-ups are a universal strengthening exercise that is suitable for the development of triceps, pectoral and deltoid muscles. With intensive training, the bench press, on the contrary, allows you to tighten the abdominal muscles. About what effective programs exist, and how to determine the methodology of classes will be discussed in this article.
20 week push ups course
With this program you can pump up your arms, chest and abs. The main thing, perform presses efficiently, not fast. The table below provides complete information on the 20 week program of push-ups from the floor.
You need to train in a day. Pause between sets for no more than 3 minutes.
100 push ups program
push out 100 times necessarytest your strength with a special test
Age: | 12 - 38 years old | 38 - 48 years old | From 48 and above |
Degree of training | The number of bench presses from the floor | ||
1 | 0 - 4 | 0 - 4 | 0 - 4 |
2 | 5 - 15 | 5 - 13 | 5 - 11 |
3 | 16 - 30 | 14 - 25 | 12 - 20 |
4 | 31 - 50 | 26 - 45 | 21 - 35 |
5 | 51 - 100 | 46 - 75 | 36 - 65 |
6 | 101 - 150 | 76 - 125 | 66 - 100 |
7 | From 151 and more | From 126 and more | More than 101 times |
The first stage of classes
what program to do?
- Those who have done about 4 push-ups are trained according to the first column in the table below.
- From 5 to 9 benches - the second column.
- From 10 to 19 - the third column.
- Those who have wrung out more than 20 times can start with the third phase of classes.
The frequency of training is three times in seven days.
Lesson number 1 Pause between sets for 1-3 minutes |
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up to 4 presses | 5 to 9 bench presses | 10-19 bench press | |
Set 1 | 3 | 7 | 11 |
Set 2 | 4 | 7 | 13 |
Set 3 | 3 | 5 | 8 |
Set 4 | 3 | 5 | 8 |
Set 5 | from 4 and more | from 6 and more | from 10 and more |
Lesson number 2 A break between sets 1-3 minutes |
|||
Approach 1 | 4 | 7 | 11 |
Approach 2 | 5 | 9 | 13 |
Approach 3 | 3 | 7 | 9 |
Approach 4 | 4 | 7 | 9 |
Approach 5 | 5 and more | From 7 and more | From 13 and more |
Lesson number 3 Pause between sets 1-3 minutes |
|||
Set 1 | 5 | 9 | 12 |
Set 2 | 6 | 11 | 16 |
Set 3 | 5 | 8 | 10 |
Set 4 | 5 | 8 | 10 |
Set 5 | From 6 and more | From 11 and more | From 14 and more |
The second stage of classes
We continue The second week of training is also worth opening with a test. Write your maximum on a piece of paper and do the exercises according to the result.
Lesson number 1 Break between sets 1-3 min |
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up to 6 presses | 7 to 11 presses | 12 to 21 presses | ||
Set 1 | 5 | 10 | 15 | |
Set 2 | 7 | 12 | 15 | |
Set 3 | 5 | 9 | 11 | |
Set 4 | 5 | 9 | 11 | |
Set 5 | From 7 and more | From 12 | From 16 | |
Lesson number 2 Pause 1.5 to 3 minutes |
||||
Set 1 | 6 | 11 | 15 | |
Set 2 | 7 | 13 | 17 | |
Set 3 | 5 | 10 | 13 | |
Set 4 | 5 | 10 | 13 | |
Set 5 | From 8 and more | From 14 and more | From 18 | |
Lesson number 3 Take a break from 2 to 3 minutes |
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Set 1 | 6 | 13 | 17 | |
Set 2 | 8 | 14 | 18 | |
Set 3 | 6 | 11 | 15 | |
Set 4 | 6 | 11 | 15 | |
Set 5 | From 9 | From 16 | From 21 |
The second stage ends with a verification test, the results of which must be recorded.
Third stage
Do not forget to track the results! This week is based on the results of testing the previous stage:
- 17-21 is the first column,
- 22-24 - the second,
- From 25 and more - the third column.
Note. If you wrung out less than 17 times, then you should repeat the previous step again.
Lesson number 1 1-2 minutes break |
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17-21 bench presses | 22-26 bench press | From 26 press | |
Episode 1 | 11 | 13 | 15 |
Series 2 | 13 | 18 | 19 |
Series 3 | 8 | 14 | 15 |
Series 4 | 8 | 14 | 15 |
Series 5 | From 10 | From 18 | From 22 |
Lesson number 2 Pause 1.5 to 2 minutes |
|||
Approach 1 | 11 | 15 | 21 |
Approach 2 | 13 | 20 | 26 |
Approach 3 | 9 | 15 | 16 |
Approach 4 | 9 | 15 | 16 |
Approach 5 | From 13 | From 21 | From 26 |
Lesson number 3 1-2 minutes break |
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Set 1 | 12 | 17 | 24 |
Set 2 | 14 | 23 | 31 |
Set 3 | 10 | 16 | 22 |
Set 4 | 10 | 16 | 21 |
Set 5 | From 14 | From 23 | From 29 |
Fourth stage
the result will not be long in coming. Classes are held in accordance with the column as in the third stage. The fourth week will need to end with an endurance test, the results of which must be recorded.
Lesson number 1 Pause between sets 1-2 minutes |
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17-21 bench press | 22-26 bench press | From 27 | |
Set 1 | 13 | 19 | 22 |
Set 2 | 15 | 23 | 26 |
Set 3 | 12 | 17 | 22 |
Set 4 | 11 | 17 | 22 |
Set 5 | From 17 | From 26 | From 33 |
Lesson number 2 Break from 1.5 to 3 minutes |
|||
Episode 1 | 15 | 21 | 26 |
Series 2 | 17 | 26 | 30 |
Series 3 | 13 | 21 | 26 |
Series 4 | 13 | 21 | 26 |
Series 5 | From 19 | From 29 | From 37 |
Lesson number 3 Pause between sets 2-3 minutes |
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Set 1 | 17 | 24 | 30 |
Set 2 | 19 | 29 | 34 |
Set 3 | 14 | 24 | 30 |
Set 4 | 14 | 24 | 30 |
Set 5 | From 21 | From 34 | From 42 |
Fifth stage
stamina rises. Fifth week spend according to the results of the previous stage:
- 32 to 36 - 1 column
- 37 to 42 - 2 column
- From 43 and more - this is an excellent result and 3 columns.
Lesson number 1 Pause 1-3 minutes |
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32-36 presses | 37-42 bench press | From 42 and more | |
Approach 1 | 18 | 29 | 37 |
Approach 2 | 20 | 36 | 42 |
Approach 3 | 16 | 26 | 32 |
Approach 4 | 16 | 26 | 25 |
Approach 5 | From 21 | From 36 | From 42 |
Lesson number 2 |
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Set 1 | 11 | 19 | 20 |
Set 2 | 14 | 21 | 23 |
Set 3 | 11 | 15 | 19 |
Set 4 | 10 | 17 | 23 |
Set 5 | From 26 | From 41 | From 46 |
Lesson number 3 Pause from 50 seconds to 1.5 minutes |
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Episode 1 | 14 | 19 | 21 |
Series 2 | 16 | 21 | 25 |
Series 3 | 13 | 18 | 21 |
Series 4 | 11 | 21 | 23 |
Series 5 | From 31 | From 46 | From 51 |
We experience endurance with the maximum number of pushups from the floor. We fix the results.
Sixth stage
The final week is held in accordance with the results of the previous stage:
- 47 to 51 - 1 column
- 52 to 61 - 2 column
- From 62 and more - the third column.
Lesson number 1 Pause between sets 1-2 minutes |
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47-51 bench press | 52-61 presses | From 62 and more | |
Episode 1 | 26 | 41 | 46 |
Series 2 | 31 | 51 | 56 |
Series 3 | 21 | 26 | 36 |
Series 4 | 16 | 26 | 32 |
Series 5 | From 41 | From 51 | From 56 |
Lesson number 2 Pause 50 seconds to 2 minutes |
|||
Approach 1 and 2 | 15 | 21 | 23 |
Approach 3 and 4 | 16 | 24 | 31 |
Approach 5 and 6 | 15 | 21 | 25 |
Approach 7 and 8 | 11 | 19 | 19 |
Approach 9 | From 45 | From 54 | From 59 |
Lesson number 3 Break from 50 seconds to 2 minutes |
|||
Approach 1 and 2 | 15 | 23 | 27 |
Approach 3 and 4 | 18 | 31 | 34 |
Approach 5 and 6 | 17 | 26 | 27 |
Approach 7 and 8 | 15 | 19 | 23 |
Approach 9 | From 52 | From 56 | From 62 |
At this point, allow the body to rest for at least 3 days and do the final endurance test. Results from 100 and above are guaranteed!
Methods of push-ups for girls
girls can start with the simplest
The main thing is to perform the exercise in accordance with technology, exercise regularly and do not skip classes.
Push-up program:
1. Stage number 1
- 1 lesson: 4/3/3/3/4 \u003d 17 push-ups in 5 sets, with breaks of 1 to 3 minutes;
- 2 lesson: 5/4/3/4/5 \u003d 21 bench press for 5 sets, a break from 1 to 3 minutes;
- 3 lesson: 6/5/5/5/6 \u003d 27/5.
After three days of training until next week.
2. Stage number 2
- 1 lesson: 7/5/5/7/5 \u003d 29/5;
- 2 lesson: 8/6/5/5/7 \u003d 31/5;
- 3 lesson: 9/6/6/8/6 \u003d 35.
3. Stage number 3
- 1 workout: 13/10/11/8/8 \u003d 50;
- 2 training: 13/11/9/13/9 \u003d 54;
- 3 training: 14/10/12/14/10 \u003d 60.
4. Stage number 4
- 17/15/11/12/13=68
- 17/19/13/13/15=77
- 21/19/14/14/17=85
5. Stage number 5
- 24/22/16/16/18=96
- 26/24/18/16/22=106
- 28/26/26/16/20=116.
Take breaks between classes. These are very real results that every girl can achieve if she practices in good faith. During the program you need to drink more water without gas.
For beginners
the main thing is to start
The first three weeks, the muscles adapt to the load, so that it is uniform, exercise for three days at each stage. Be sure to pause between sets for 1 to 3 minutes. At 4 weeks, your muscles are already becoming stronger, and you will feel it. The sixth week must be completed with an endurance test.
What kind of muscles work when push-ups, we wrote.
During push-ups, the body should be straight, and breathing even. This system will give noticeable results if you work on a schedule, otherwise you will waste time.
Month push up system
Program Stages:
- In the first week you need to do 4 days, morning and evening. You need to make 4 sets with breaks, the number of presses depends on your physical abilities. The main thing is that each set should consist of the same number of bench presses from the floor.
Exercise every other day.
- The second stage consists of 5 training days, practice in the morning and evening hours. The sutra needs to be completed 5 sets, and in the evening 4. Increase the number of push-ups in each approach to 5 times.
Note. Sample schedule: Tuesday, Wednesday, Friday, Sunday, and Monday. Two training days in a row are needed to strengthen muscles.
- Stage 3 consists of 6 workouts per week, as usual, in the morning and evening. The lesson consists of 5 sets, the number of presses is increased to 5 times. The duration of each approach is 8 to 12 minutes.
- In the final week, you will have to sweat, because you need to practice every day in the morning and evening. Namely, 6 sets of sutras and 6 in the evening, the number of presses increases up to 5 times. If possible, you can do three more.
Weight and Bump Program
your result will be envied
Start the first week like this: 25 - 38 push-ups, every 5 sets. A pause between sets for about 3 minutes. Exercise at a slow pace.
In the second week we do fewer sets to 3. The second stage consists of three training days, every day you need to do 4-6 times more push-ups. Push-ups should be performed slowly.
In the third week you can already notice the fruits of your labor, but this is an occasion to work even better. The number of sets is 3, the number of push-ups for each approach is 65.
The fourth stage you need to start with an endurance test, do the maximum number of presses. The maximum result must be repeated in two more sets, the break between which should be no more than 3 minutes.
Any workout should be preceded by a warm-up for all muscle groups. You can go to the gym for a quality warm-up. You can eat food at least 2 hours and 30 minutes before sports.
For advanced
do for speed the main guideline is not the number of presses, but the time spent on push-ups
The goal of the program is to increase the number of push-ups for a certain period. The maximum time is 38 seconds. We train three times a week every other day, as the load is quite serious.
An example of a 4 × 30 technique:
What is the program for?
self-discipline decides the main thing is to be honest during an endurance test
Who can be called a novice athlete? These are people who have minimal physical fitness. Beginners also include those who do up to 5 push-ups in one go. The minimum physical fitness is 5-15 push-ups, the average is from 16 to 32, and the highest is from 33 or more.
Bench presses are considered very intense exercises that not everyone can do. Main contraindications: chronic diseases of the respiratory tract, heart and blood vessels. With injured joints and muscle strain, it is also forbidden to engage. Obese people are not recommended to immediately begin such intense training. This is because the joints will not withstand such a load. .
Before you start training, you need to be examined by a doctor.
If you are unable to perform some exercise from the complex or fulfill the standard, do not despair. Give your muscles a little rest and repeat the problematic stage again, only after you can repeat it several times can you move on to the next stage. Those who can’t do push-ups need to do elevation presses for 2 weeks. After that, try doing classic push-ups.
When choosing a program for yourself, you should focus on your own wishes and level of physical fitness. To find out how strong you are, physically take the test, during which you need to push the maximum number of times. Choose a program based on the results of this test. You need to deal strictly according to one technique, only in this way will it be possible to achieve certain successes. Take a weekend as the muscles grow during rest. Follow all the rules, and the results of the training you will notice very soon.