How to learn to work out without the help of a coach

Push-ups from the floor - this is a good sport exercise, which allows you to work out different muscle groups and effectively use joints. In most cases, its implementation does not require special equipment.

The benefit of this exercise, too, can not be underestimated: in addition to the load on the hands, push-ups allow you to strengthen the pectoral muscles, lead to the shape of the spine and the press. And if you are still puzzling over the question "How to learn how to push yourself?", Then you will be interested in learning about the options for mastering this standard for beginners.

Classical technique of performance

Most often novice athletes are interested in how to learn how to wring out hands, that is, in a traditional way. Such a stance, in which a person places emphasis on the feet and palms, is still called "army" or "lying down". This provision is the most common, simple and well-known, anyone can easily master it. To better understand the technique of performing classic push-ups, try to perform the following actions sequentially.

1. Take the emphasis lying. To do this, you need to put your hands on the floor to the width of the shoulders. The back and legs should remain straight, parallel to the floor.
2. Bend your arms in the elbows, lowering your chest and chin to the floor. After that, go back to the starting position.

Make sure that your waist is parallel to the floor, and not raised or, conversely, motionless lying.

Such push-ups can be performed not only on the palms, but also on the fists, phalanges or on the fingers.

Starting from scratch ....

If you can not do these actions, simplify your task. To do this, you can use a different position of the body - the rack from the knees. In this case, the emphasis is not on the feet, but on the knees, and the crossed ankles are best raised. Along with him there is another simple way to strengthen the muscles and prepare them for a full exercise. If you have not learned how to learn to press from scratch, then try the same gestures to perform, standing near the wall. Stand next to it (or any other vertical flat surface) and rest your hands the way you would do it on the floor. While maintaining the forward position of the spine and putting your feet to the width of your shoulders, bend your elbows, bringing your body closer to the wall. Doing a forward, taking a breath, straightening out, exhale. When the muscles get a little stronger, you can complicate this exercise by standing up from the wall far away and doing push-ups at an angle to the vertical.

How fast can you learn to do push-ups?

There are several exercises from the field of bodybuilding that will help you accelerate the development of this sport element. It's easiest to start training by performing bench press with dumbbells. Most often it is done on a level wide bench.

Option two: swing at an angle. In order to understand how to learn to squeeze out in this position, you will need a bench or any other stand that will provide a comfortable degree of tilt to the floor.

Any of the above pillars may seem unnecessarily complicated or, conversely, easy, it depends on your individual physical preparation and personal sensations. But to achieve a quality result, it is recommended to use them all, simply alternating during training.

What should be remembered for beginners?

Standing from the knees or doing exercises in an upright position (from the wall) are, in fact, the easiest. People who are interested in the question "How to learn to wring out?" Often start with them, not having physical training behind them (beginners, girls, teenagers). But here it is important to remember one feature: a lightweight version serves only to teach the basics of this exercise. Pressing off the knees can be up to old age, while not knowing how to perform classic push-ups in the supine position. Therefore, having understood the algorithm of movements and without effort making 15-20 repetitions in this rack, proceed to complication. Try to do at least the first full-fledged push-up to pass the muscles to the right load.

Also do not forget about the warm-up. Preliminary training of muscles will help to avoid unpleasant consequences of training: pain, trauma, stretching. It is not worth chasing the instant records, such as "tomorrow I will annihilate 100 times." It is better to adequately assess your strength, and even if you have a specific goal, try to go to her slowly but surely. Remember: the correct performance of push-ups will bring a beginner athlete much more benefits than a few inadequate repetitions "in haste."

And what's next?

So, you understood how to perform push-ups, tried and rejoiced at the first positive results. Congratulations! But, realizing that you are able to achieve such sports achievements, you are asking yourself a completely logical question: "And what to strive for further?". There are many options, in fact, because classical push-ups are the basic exercise. You can maintain a constant muscle tone, doing an individual program, you can try to achieve a result of 100 push-ups, which is also a certain record for many athletes. And you can try yourself in another form of exercise, for example, start pushing yourself out on the uneven bars. The choice is!