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Floor presses: a program of popular exercises.

Floor presses: a program of popular exercises.

Floor flexions: one of the most popular and most available physical exercises. Both schoolchildren and adult athletes are exhausted. In addition, it can be safely attributed to the category of one of the oldest, along with the throwing of javelin, wrestling and other types of Greek competitions.

He writhed in the equipped gym, in an empty room, and even in prisons. The push-ups are suitable for beginner athletes, and for the military, and for professional athletes.

Floor flexions are a universal way of loading the shoulder girdle muscles, which will be relevant for a long time.

Many novice athletes are concerned about a burning question. What is an effective and affordable push-up program that suits most beginners? After all, it is not a secret that really useful and useful information on this subject is not enough, while beginners, like nobody else, are interested in an adequate training method that suits their physical abilities.

Not all of us are going to become Olympic champions. And not all of us came to the sports section at the age of 5, so at the age of 30 we would have the appropriate sports form.

Many people involved need an amateur approach.

To better understand this question, let’s look at all the related basics: the types of push-ups, the principles of increasing the training load. And also, based on this knowledge, we will consider several sets of exercises to train floor push-ups.

Varieties

How many of them exist? There are a lot of floor flexes, as they say, for every taste and color.

Let’s look at the most basic and popular types among athletes.

  1. Classic pushups with wide arms. This is the most popular variety. Load the pectoral muscles both external and internal.
  2. Pushups with narrow arms. Loads mainly triceps. It is not the most useful type for elbow joints.
  3. Push-ups with medium arm adjustment. It predominantly loads the deltoid muscles.
  4. Push ups with slaps. It is not the easiest exercise in terms of coordination, to some extent even traumatic. Definitely an option for advanced!
  5. Flexions with weights. An option for those who already feel bad about the classic push-ups with their own weight.
  6. Flexions in the fingers / one arm and other exotic species. This is an option for fans and for advanced athletes. However, these records establish their own records.

Floor presses: a program of popular exercises.

The basic principles of training.

The principles of building and maintaining a training process to work on push-ups are the same as the general principles of training. How many reps do? How many approaches? How much rest How long should a training last? All this in particular compared to global principles.

  1. It is important to understand the simple fact that, in principle, the training process should not be done at the maximum power. And even over the limit. It must be done strictly within the framework of the filigree technique to perform the exercises and calculate calm in a range of 70-80%. It is important to remember that the stability of the training process will always be more important than the episodic intensity. This is exactly the way you can progress from time to time.
  2. Stability It is important to constantly attend training sessions, try not to lose them. For this reason, it is important to correctly build the initial training process in order to have time to recover between the loads.
  3. Normal recovery Remember a very important principle: recovery processes will always be more important than the trainings themselves. If you suddenly need to recover for another 1-2 days, then give yourself that opportunity. Your dream and your regime should be normal. Do not forget to supply your body with enough nutrients. Do not go to the gym every day. Otherwise, it is guaranteed over time. Take care of the resources of the nervous system.
  4. You need to give yourself an adequate amount of workload. Start with low volumes of basic work (several approaches), gradually increasing your number as you adapt to the load up to ten approaches.
  5. How long should you rest between sets? Observing what objective you are pursuing. If you have just started participating and have almost no physical workouts, it is best to limit yourself to a couple of approaches with a sufficiently long rest interval between them, otherwise, you will drive yourself quickly. Rest for 2-3 minutes between sets boldly. If you pursue the goal of increasing endurance, try to reduce the intervals between approaches to the maximum. Professional athletes can rest between 20 and 30 seconds between sets. Focus on your level of training.

Floor presses: a program of popular exercises.

Examples of several complexes.

All approaches in the complex are performed alternately. The rest between them is minimal.

Complex 1 – Strong hands

  1. Wide-arm push-ups: five / six / seven sets of eight / ten / twelve repetitions.
  2. Pushups with medium arms: five / six / seven sets of eight / ten / twelve repetitions.
  3. Push-ups with narrow arms: five / six / seven sets of eight / ten / twelve repetitions.

Complex 2 – For advanced

  1. Wide-arm push-ups: five / six / seven sets of eight / ten / twelve repetitions.
  2. Flexions with weights: five / six / seven sets of eight / ten / twelve repetitions.
  3. Push-ups with palms: five / six / seven sets of eight / ten / twelve repetitions.

Complex 3 – For professionals

  1. Flexions with weights: five / six / seven sets of eight / ten / twelve repetitions.
  2. Push-ups with palms: five / six / seven sets of eight / ten / twelve repetitions.
  3. Wide-arm push-ups: five / six / seven sets of eight / ten / twelve repetitions.
  4. Pushups with medium arms: five / six / seven sets of eight / ten / twelve repetitions.
  5. Push-ups with narrow arms: five / six / seven sets of eight / ten / twelve repetitions.

Let’s summarize briefly. Therefore, push-ups – this is a very accessible and simple exercise in terms of technique. Yes, it has its limitations.

Only with the help of push-ups, never, for example, you get too strong, you can not work in certain muscle groups. You will quickly get used to the load in the push-ups, and after a while you will need something more serious to load the muscles.

The push-ups are of different types, each of which is aimed at an athlete of a certain level of training and loads different muscle groups. The principles of building and maintaining a training process to work on push-ups are the same as the general principles of training.

We wish our readers sports success, good health, unwavering will, more motivation for new sports and physical education. Remember that your future and the future of your children will depend on you and only you.

Do not change it for something useless sitting on the couch with a beer can while watching TV. At 40 you will regret the lost time.

Although, in 40 years it is not too late to change life!

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