How to learn to press from scratch? How to wring out at home

Push-ups are one of the best exercises that was invented by mankind. To execute it, you do not need any inventory. Push-ups will help develop the strength of several muscles at once. In addition, at the present stage there are more than a hundred different versions of this exercise for those who love everything new. Therefore, there is nothing strange about the question of how to learn how to wring out from scratch.

The basis of training programs

Performing the basic exercise, you can easily track progress. In addition, today there are a huge number of training systems, based on exactly push-ups. In this connection, it is necessary to understand in more detail how to learn how to wring out from scratch.

Convenient and all the favorite exercise

What is the reason for such a high popularity of push-ups? They are comfortable, unpretentious and help develop several muscle groups at once. Exercises of this kind are called basic exercises. Most of the load is borne by the muscles of the chest and shoulders. Also during the exercise, biceps, back and press are involved. In this regard, we can say that push-ups - a fairly convenient exercise, with the help of which the upper part of the trunk is trained. And if you work with them and sit-ups with pull-ups, push-ups can become the basis for any program of training at home. These exercises do not require anything. For them, you need only a little space and a crossbar.

Never forget about the right technique

If you want to understand how to learn to press from scratch, you need to remember about the right technique. Only with the correct execution of the exercise can you successfully pump all the muscles, without pulling anything and not injuring yourself. It is also important to observe the technology because it is necessary to constantly monitor your progress. In other words, if about 30 push-ups were performed correctly yesterday, and today - 60, but you did not go down to the bottom, but only half, then you can not say that you have become stronger.

Therefore, if you want to understand how to learn to press from scratch, you need to do the exercise correctly. If it does not work out, it is necessary to reduce the load due to a higher support and fewer repetitions.

How to push it right?

There are several basics that you need to remember to make the technique correct. During lowering to the floor, the hands should be positioned from each other at a distance slightly more than the width of the shoulders. Despite the indicator of strength and level of preparation, doing the exercise is necessary from the position in which you are comfortable. You can choose a specific posture in advance, before starting the exercise. It should be noted that the classic push-ups are those whose arms are placed on the width of the shoulders. In such a situation, the load falls heavily on the chest, and on the triceps - in less. At a narrow setting of hands, the main load is, on the contrary, hands. With a wide position of hands, the maximum emphasis is placed on one breast only. The last two options are the most complex. They should be moved only if classical push-ups are successfully mastered.

Legs should be set so that you feel comfortable. Someone puts their feet just like arms - shoulder width apart. Someone brings them together. There is no particular importance in their situation. Therefore, it is necessary to make it convenient for you. However, with a broader leg arrangement, it will be easier to maintain balance.

Do not bend the body

In order to understand how to wring from the floor, it should be remembered: the body must be pulled forward. It is necessary to arrange so that it forms one straight line. In other words, do not lower or raise your head or buttocks too much. Remember, the more direct the position is taken, the better will be the redistribution of the load between the muscles. Accordingly, and the exercise will be more secure.

In the event that the correct position is difficult to take, but to understand how to squeeze off the floor, hunting, then we should try the following option. You accept the position of "lying down" in the manner that suits you. After that, strain the buttocks with the press and draw in the belly. This will help straighten the spine and push you to the right position.

During the exercise, you must look forward and only forward, not down. As already mentioned, the body must form a straight line. In the initial position, the arms are straight. They hold the weight of the torso. Have you taken the right pose? Then you are ready for push-ups.

Begin to perform the exercise

How to wring out at home? The initial position was accepted by you. All recommendations are learned and implemented. After this, it is necessary to wring out one time, trying to do it with maximum observance of the technique. It is necessary to do this even if it is very difficult. Remember, only with the right technique can you count on the result. Therefore, do not chase the number of repetitions. Do everything qualitatively.

Try to keep the starting position, start gradually lowering the chest to the floor. Elbows should bend to an angle equal to 90 degrees. In the event that there is physical preparation, it should be lowered until the moment when the breast does not touch the floor. At once it is necessary to calculate such a moment and focus strictly on it.

If you do not know how to wring out at home, then remember that the elbows should be kept closer to the body. If they start to diverge, then we need to take a short break - you are tired. At the moment when you drop to the required level, you need to stand still for a while. After that, with the help of explosive movement of hands, return the body to its original position.

Determine your maximum

Thus, you performed one push-up. After that try to do a few more repetitions. Perform the exercise until you have a feeling that it is difficult to properly perform the technique. The hands can tremble at the same time, and the next repetition can be performed only by jerking the legs and back. This means that the number of repetitions performed is the maximum for you at this stage. Cheating should not be done. Talking about how many times it is necessary to press, it should be noted that ten correct push-ups and five more with a jerk are a worse result than, for example, 11 correctly performed repetitions.

Safety first

This basic exercise can be considered relatively safe. Especially if it is performed with its own weight. In other words, by observing the right technique and showing common sense along with the instinct of self-preservation, you will not get any injuries. Also, in order not to get damaged, it is necessary on the first day, as already mentioned above, to calculate how much to press. The number of repetitions should be increased gradually.

With a curved spine, you can get nerve compression in the vertebrae, as well as any other troubles. If the hands are not placed too conveniently, then there is a chance of pulling the joints. Therefore, you must approach the exercise with increased responsibility. In addition, if you want to achieve great results, then you need a push-up scheme. You can create it yourself, focusing on your capabilities.