Push-ups from the floor are training programs for beginner girls and men to gain mass of the pectoral muscles. Program "100 times in 6 weeks"

Push-ups from the floor are included in many sports programs, because this exercise does not require additional accessories and strengthens muscles in a comprehensive and global way. For those experiencing difficulties in this branch of physical education, there are several ways to achieve noticeable results in half a month.

How to get started correctly - instructions for beginners

For beginners, the main task is to hone the technique of performing the exercise and get used to a number of basic rules:

• maintain an even position of the back without bending or lifting the pelvis;
• monitor your breathing: inhale when bending the elbows, exhale when unbending;
• do not overwork, at the same time do not feel sorry for yourself.

It is worth not forgetting about the food intake and avoiding dehydration (dehydration).

To feel cheerful and fresh, it is enough to adhere to the list of classic rules:

• good quality rest - sleep at least 8 hours;
• drink at least 2 liters of liquid per day;
• consume 5 small meals daily;
• do not eat an hour before training;
• before lunch - carbohydrates, after - protein;
• more fiber and vitamins;
• if you want to lose weight - do not eat after training for 2 hours.

Before starting the lesson, it is necessary to warm up, most of all the shoulder body and hands need it. The following movements can be adopted for service: circular and swinging arms and hands, exercise "scissors", body bends in different directions. Improvisation is encouraged, it is very important not to turn the warm-up into an unpleasant routine that knocks down the whole mood for hard training.

Push-ups from the floor may not be possible for a beginner, in which case a training program will come to the rescue. The initial stage is wall push-ups.

Hands are shoulder-width apart opposite the pectoral muscles, and push-ups are performed with a straight body. The number of repetitions is not limited, this exercise is an easy preparatory stage. Then you can move on to lower objects - a table, bedside table, bench.

The next step is kneeling push-ups. The technology is still the same, but the number of repetitions and approaches matters here. The numbers vary depending on gender, age and physical fitness: at first, women should focus on 2 visits 2 times, for men - 3 visits 2-4 times.

With each workout, you need to increase the number of either sets or push-ups. When push-ups 15-20 times on your knees in compliance with all the rules will cease to be a problem, you can finally move on to full-fledged push-ups.

Standard training program to maintain effect

When performing several push-ups from the floor has ceased to be a problem, it is important not to lose the acquired skills and regularly maintain shape. For beginners, the following push-up program is suitable, allowing both to hone existing skills, and progress:

This is an example of a simplified weekly program. The result is that the number of push-ups performed doubles, the body learns to gradually increase the load.

The standard program implies maintaining a constant ability to perform push-ups for a person of a certain gender and age. According to the TRP standards of 2016, the average norm for women 18-50 years old is 11 push-ups per set.

For men of the same age, the minimum is 25 exercises. That is, the program maintains muscle tone and allows you to easily fulfill the set rate at any time:

Push-ups from the floor are a serious matter, and when performing a program of any complexity, amateurs should learn:

1. Quality over quantity! It is more advisable to do several push-ups with the correct technique than many, but wrong.
2. In no case should you torture yourself and do the exercise through force! Besides not being helpful, the chances of serious injury increase!
3. On the other hand, there is no need to hack and not implement the plan to the end, when there is still strength. Only hard work bears fruit.

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Classic push-ups

Classic push-ups are the first step for the inexperienced athlete to master, developing almost all the muscles of the torso and training willpower.

They are done with this position:

• lying on the floor;
• hands rest vertically on the floor;
• legs perpendicular to the pelvis;
• the weight is distributed between the toes and palms;
• the body does not bend at the waist.

Inhaling, the athlete lowers the body to the floor, while the body continues to form a line. The arms are extended as you exhale. Thanks to this type of exercise, the triceps, deltoid and pectoral muscles are strengthened, this is affected by the position of the palms.

It is worth changing it, the effect of the lesson will also change:

1. To develop the triceps, the palms are placed at chest level and waist-width apart. When the elbows are bent, the forearms will touch the sides.
2. For the internal pectoral muscles, push-ups with a narrow grip are suitable - palms touch each other.
3. If you place your arms wider than your shoulders, you will notice a positive effect on the muscles of the back, chest, abs and triceps, but this option is much more difficult than the previous ones and is recommended for execution only with proper preparation.

The angle of rotation of the hands does not play a significant role; it is better to place the fingers in the most convenient way. When doing push-ups, the main load falls on the hands, which can lead to uncomfortable, painful sensations or even injuries.

Therefore, those athletes whose hands do not have natural flexibility and plasticity should think about purchasing special stops and wristbands for push-ups. Stretching the wrists can help with this problem - for example, putting your palms together at chest level, while keeping your forearms horizontal.

Complicated push-up options

When the classics have already been fully mastered, for variety and strengthening the load, you can move on to more complex types of push-ups.

In total, more than 100 varieties are distinguished, the most common of them are:

1. Push ups with cotton - this variety is considered explosive or plyometric, is often used by boxers to improve the power and speed of the blow, reaction. The initial position is the lying position. The body gradually tilts downward, as in a classic push-up, and the elbows do not lean against the torso, but move to the side. Then you need to sharply push off the floor with your hands and have time to clap in front of you at the level of the solar plexus, then have time to return them to their original location. Complicated options for this type of push-ups are to slap twice in a row or from behind.
2. Push-ups without leg - an exercise for those who want to be able to control their body and feel themselves in space. The initial position differs little from the classic one: one limb either rises or is placed on the other, so that only the second rests on the surface.Now the weight is supported by the upper limbs, thanks to which you will have to apply twice as much effort as before.
3. The armless push-up works on the muscles in the torso and forearm. The lying position is made with one arm bending back and a slight tilt of the body in the same direction. This option is suitable for men who, after gaining significant experience in the classics, wanted to pump up their arms and pectoral muscles.
4. "High" push-ups will also help to strengthen them. - when the feet rest on a hill. The higher the lower body, the more difficult it is, because the weight that the hands can withstand changes. Some athletes practice upside-down push-ups, which is not recommended for people with pressure problems.
5. To stretch the pectoral muscles, push-ups are intended with the location of the arms on tall objects. These can be hinged belts, stops or chairs - this equipment is used to increase the amplitude of the body's downward movement, which in other types of push-ups is limited by the floor surface. The debate about the benefits and harms of stretching the muscles of the chest does not stop, but in any case, it is very important to be more careful and increase the amplitude gradually, thereby preventing the possibility of muscle tissue rupture.
6. Folding knife technique It is used by wrestlers and dancers to develop hip mobility and endurance. Initial state - socks perpendicular to the surface, palms under the shoulders, and legs straightened at right angles to the torso. The elbows need to be bent until the neck approaches the floor. Next, you need to reach with your nose to the ceiling, and your pelvis to the floor. The cycle is over when the limbs are straightened, the shoulders are straightened, and the pelvis is almost touching the surface. From this position, the body abruptly returns to its original position and the process is repeated.

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Pectoral Push-Up Program

Push-ups are one of the common methods to develop the pectoral muscles, with a variety of programs. This exercise allows you to achieve the desired results at home without purchasing additional equipment.

The pectoral muscles are formed by four conditional lobes: upper, lower, middle and inner. All types of push-ups involve the middle part in the process, but other departments need accented tasks.

With rare exceptions, the same techniques and variations of push-ups for building pectoral muscles are suitable for men and women, and the difference is only in the amount of repetitions in the sets.

The emphasis on the muscles of the chest is put in these types of push-ups:

• classic;
• with a narrow grip;
• on stools;
• tilted forward;
• with feet on a hill.

The fastest and most effective way to pump up the pectoral muscles is to do push-ups, combining the above exercise options.

With such an intensive regimen, it is imperative to give the body a rest for 1-2 days:

Before you start exercising, it is worth stretching and warming up the muscles - this will not take more than 15 minutes, but it will make the task easier. Using a warming cream can help reduce the risk of tissue damage. If discomfort or pain occurs, you cannot close your eyes to this - if you cannot find the reason, a visit to a specialist is necessary!

Focusing on the muscles of the chest, it is important not to forget about the back muscles (trapezius, rhomboid) and the press, otherwise there is a risk of slouching.

On rest days from chest exercises, you can work these and other areas. In addition to building muscle, push-ups burn body fat, so they are especially useful for losing weight. Moreover, if the main goal is to increase muscles, after sports you should saturate the body with protein for 20 minutes.

Program "100 times in 6 weeks"

The goal of the 100 Reps in 6 Weeks is to accomplish hundreds of push-ups in one set in 42 days.Anyone can achieve such success with motivation, discipline and free time (1-2 hours weekly). The program involves classes in 5 calls every other day. One minute respite before the next episode.

For girls, the program is less intensive:

And male athletes should perform classic push-ups according to a less gentle scheme:

After reaching the last row of the table, it is time to take stock - to push out as much as possible per attempt. If the number equals or exceeds 100, then the goal is achieved! If not, then it's worth some more work, relying on the tasks of the last two weeks.

When performing the program, it is advisable to lead a healthy lifestyle and avoid stress. A full and regular diet, 2-3 liters of clean water daily is the key to a strong and ready-to-work body. Do not neglect the daily routine - it is better to get up, eat and go to bed at the same time every day.

Basic rules of the final stages

To achieve the desired result, it is worth following a few simple rules at the end of the workout:

1. During exercise, muscles produce lactic acid and shorten. To avoid distortions of posture, get rid of pain after training and visually improve muscle relief, it is recommended to stretch after each session, especially those muscle groups that had the predominant load.
2. Massage will help to relax the muscles - you can even do it yourself. Careful attention should be paid to the shoulders, shoulder girdle and shoulder joints. Half a minute of massage will be enough.
3. Taking a warm (but not hot) shower or bath with scented oils can help relieve stress.
4. After training, it is undesirable to go outside in cold and windy weather - the risk of getting sick increases, since a sharp change in temperature negatively affects a body that is hot after exercise.

Push-ups from the floor are a variable exercise, and everyone will choose a suitable program. The main thing is not to stop believing in yourself and strive for new achievements!

Video: push-ups from the floor

A very effective push up program for beginners:

If you can't push up 100 times in a row: