How to wring out 100 times? Training program

How to wring out 100 times? Is it possible? How correctly to prepare? For all these questions, and not only, you will find answers in the article.

100 times. Is it real?

This result is quite real for every healthy person, but much is determined by the initial possibilities. For example, if you easily perform 60 push-ups in one approach, you can reach hundreds with no problems and for a month of training. It will be much more difficult for those who can do less than 10 times. This is due to the fact that the musculature has not yet entered the working rhythm and it takes time for the body to adapt to constant loads. Anyway, every physically healthy person can achieve this result, but will have to try.

Can everyone do this?

How to wring out 100 times? Is it possible for everyone to do this? It depends on the physiological characteristics and degree of muscle development at the time of the start of training. Physiological features include factors such as the presence of bone and cardiovascular diseases, weight, and age (in most cases, it determines the first two factors). It should be noted that if you have problems with joints or bone tissue directly about the record of pushups, you will have to forget 100 times (if the disease is curable, then temporarily), otherwise it can negatively affect your health. Heart problems are not so critical, but in this case, the time of training will be significantly stretched (this depends on the specific diagnosis).

Optimum weight for training

Ideally, the weight of an adult's body should be equal to its height, from which it is necessary to take away 100 cm. For example, with an increase of 180 cm - 80 kg. But this is an approximate average ratio, which can vary depending on the build. For push-ups, as for any other physical exercise, the role is played not so much by the mass itself as by the fat content in the human body. And the above formula shows only an approximate rate for an ordinary person without powerful muscles. If your weight with an increase of 170 cm equals 100 kg, but these 100 kg - the result is not obesity, but a set of healthy muscle mass, this does not hurt to train. In some cases, you will first have to overweight and only then start training. You can also start with push-ups from the bench, and only then go from easier exercises to the standard level.

How long will the training last?

How to wring out 100 times? For how long can you achieve the desired result? As a rule, if a person does not suffer from the above diseases, but at the same time is not a serious athlete, he can learn to do push-ups 100 times in 3-4 months.

The technique of push-ups

Beginners are advised to first familiarize themselves with the correct technique of push-ups. It is quite simple: the back and legs should be on the same straight line and not bend, hands should be placed on the width of the shoulders (the support lying). There are also alternative options, such as a narrow and wide emphasis. In this state, you need to bend your arms so that the chest is 10 cm from the floor, and then unbend. It is advisable to exhale when flexing, as this is the most time consuming process, and inhaling to do on extension.

The technique of push-ups for beginners is simple, and its mastering does not take much time, but it must be honed to automatism, otherwise exercises will be of poor quality and useless for the body.

Training schedule

How long should I press? Below you will be presented a special training program, which will lead to the desired result.

So, how much to press out a day and for how long? On the first day you should try to retreat at least 50 times. Rationally perform 5 sets of 10 push-ups. This will lead the muscles into tonus. Do not try to do as many exercises as possible in one approach, otherwise the musculature will be reworked, and the next day the pain will not allow you to exercise (usually it lasts for several days, sometimes a week). If you feel that there is obviously not enough strength to perform, take a rest and make an additional approach after the break. On this regime you need to train for 3 days.

On the fourth day you need to do the same thing, but for the approach to 2-3 push-ups more. If the muscles are not hammered in the previous days, you will feel an increase in muscle strength and overall endurance. So repeat another 5 days. If in the period of push-ups there is a deaf pain in the bones of the hands, this indicates a lack of calcium in the body, physical activities determine it well. In this case, it is recommended to suspend workouts for several weeks and go through a vitamin course or consult a doctor.

On the tenth day you can perform 27 push-ups in one approach, but at the same time it is allowed several times a day to try to squeeze out to the maximum (after a 9-day workout the muscles finally entered the rhythm and will not be overwhelmed by overload). But the main number of approaches should remain stable - 27 times. So you can train for three days, then two more, but without trying to achieve the maximum result. This is necessary to give a small respite to the body before increasing the norm.

On the 14th day, training should begin with a preliminary warm-up, since this time for each approach, you need to perform 34-35 push-ups for 6 approaches, which gives a considerable load and joints. So it is necessary to repeat within a week, after which to increase the norm by 4-6 times and periodically to push to the maximum, but these approaches should not exceed the basic ones. After five days in the next two it is desirable to completely stop the implementation of the maximum result, leaving only the normal regime, and then increase the rate and another week to deal with it.

After this, the body goes into the sports phase and the drills are significantly different. Every day it is necessary to carry out 8-10 approaches, doing for each of them 52-54 times. Musculature by this time should adapt to a stable training, and overall endurance allows you to develop the body faster.

In the 6th week, you can do 56 push-ups per approach, but do not try any more. Muscles are just getting used to a more severe regime, and one should not allow them to huddle, otherwise they will have to spend a lot of time on the preparatory stage. Then you can perform with the same intensity 60-62 exercises at a time.

From the 43rd day, the bootstrapping stage begins, during which 75 exercises are required for each approach, with the number of approaches per day being a maximum of 5. This is a fairly serious load on the muscles, after which, at the end of the day and at the beginning of the next day, Slight pain in the muscles of the chest and the press (possibly in the hips). No need to worry, muscles are not clogged, this is a signal about the growth of fibers. After one working day there should be two days for unloading, during which the musculature grows. Then again during the day, the same amount of exercise is performed, followed by 48 hours of rest. Under such a regime it is necessary to work for two weeks, while it is important not to shoot down the schedule, since the human muscle fibers are very sensitive to the changes in the training. Especially important is proper nutrition these days, it determines success by 30%.

Then you can do 75 times already for 7-8 approaches every day. Thanks to the boot phase, this number of push-ups will not be difficult for the body. The norm can be increased in a week, but only 2-3 times. Working in the same mode the next days will ensure a systematic increase in endurance.

Approximately 5 days before the end of the 4th month, it is necessary to stop doing the exercises. At this stage, your rate will reach almost 90 times. Then you need to rest and not be subjected to heavy physical exertion. It is also important to eat moderately, as in the previous 11 weeks. Optimal option will be an easy and mobile activity, for example volleyball or badminton. The body is completely rested from exhausting workouts, but the muscles do not atrophy. After 5 days, you can wring 100 times. It will be quite difficult, since it is not a work approach, but it is doable.

Push-ups for girls

This training mode is suitable for both guys and girls. Push-ups for girls are for athletics exercises, so they are safe and do not cause a significant increase in muscle mass. Moreover, the exercise is quite universal. In addition to the hands, the load goes to the legs, chest, press, back and forearms.

Push-ups on one hand

How to wring out on one hand? This complex exercise is almost impossible for people who have not previously engaged in routine push-ups. It requires tremendous muscular strength of arms, chest, excellent joints and developed back. Moreover, the technique of execution has some differences. You need to take an emphasis lying, putting one hand straight, and the second laying behind his back. In this case the shoulders should be perpendicular to the floor.

How to wring out on one hand? The exercise is considered to be completed if, when bending, the shoulder of the supporting arm is 15 cm from the surface, and then it extends until the initial position is taken.

Now you know how to wring out 100 times. You can start training, of course, if there is no contraindication to this. Be healthy!