Push-up system: circuit. Push-ups from the ground from scratch for beginners

Push-ups from the floor are an incredibly simple and popular exercise. It has gained such honor because it can be performed at home, at work and in general anywhere. Push-ups from the floor have a huge number of varieties and can be performed by people of completely different backgrounds. This is a very simple, but at the same time, an effective exercise. The scheme of push-up from the floor from scratch will allow any person for a short period of time to bring his body to tone, improve the level of physical fitness. This exercise can also pump your muscles well. Of course, not like the bar presses in the gyms, but also very good. Especially considering the efforts that you will spend on this exercise. You also do not need to pay money for going to the gym. Accordingly, if a person plans to do this exercise, then immediately the question arises whether there is a working scheme for increasing push-ups from the floor. About this - later in the article.

Why do we need a push-up scheme from scratch?

It is easier for any person to engage in some kind of scheme than to think through his own training plan. So we are arranged. Few people agree to wring out just like that. If a person begins to perform some exercises, then, most likely, he expects from this particular result. It is very difficult to plan the progression of the loads: you can simply calculate everything incorrectly or spare yourself and as a result, do not progress at all. Accordingly, we need just a good scheme of increasing push-ups from the floor, which will improve their results and gradually reach a decent level.

As a rule, at the beginning of their training unsporting people do not shine with results in push-ups. Therefore, they necessarily need a push-up scheme for beginners. This is so that the first weeks are fairly sparing and only then the load gradually increases. If a person sees large numbers in the table, he most likely will not even begin to work because he considers the scheme too complicated.

Do not know how to push yourself: how to be?

But what if you can not fight back even once? It happens if a person has a large body weight or has not been physically active for a long time. Then you need a push-up scheme from the floor from scratch, because even the initial 5-10 repetitions are not given to him. In this case, you need to start with more simple exercises. As already mentioned at the beginning of the article, push-ups from the floor have a lot of varieties, and this is the plus of this exercise. There are both very complicated ways of push-ups and light ones. Therefore, if you can not do anything at all, do not despair! You need to choose several options for an easier way to perform.

If a person needs a push-up scheme from the floor from scratch, he really hopes to find a suitable training technique. Even if he can not shrink even once. But in most cases, the scheme for pumping push-ups from the floor already involves some initial training. And if you do not have it? As already mentioned, lightweight push-ups will help .

Simple ways of push-ups from the floor

• Push-ups from the knees . The easiest way to push-up. The starting position is not a classic lying prone, but a rack on all fours. In this position, you will be wringing out, because in this way it is much easier to do than usual.
• Push-ups from the bench . This way of push-ups assumes that your torso will be above your legs and the load on the working groups of muscles will decrease.

• Pushups with someone's help . You can do the most ordinary push-ups, only it is worth asking your friends or relatives to help you squeeze yourself a little after lowering. Since push-ups alone are not a difficult exercise, using these three lightweight methods will help you to quickly achieve the result and move on to normal push-ups.

Scheme of training push-ups from sex for beginners

So, after you have traveled from zero to almost any result, you can already feel much more confident. As a rule, in such an exercise as push-up, it is easy enough to increase the number of repetitions up to 30-50 times. Only after that, progress is significantly slowed down and difficult. But how do you progress in push-ups? For this, one of several selected methods will suit you. In the literature there is a rather large number of schemes for training. As a rule, they are designed so that you every day or week increase the load. Duration can be very different, but on average 2-3 months. If you do not want to train on some clear systems, then you can create a schedule yourself and follow it. But here you will have to self-discipline yourself.

How to build a training plan?

There are several main factors on the basis of which you can create your own training plan. Let us briefly consider each of them.

• The total number of repetitions in the training . You can not focus on the number of repetitions in each individual approach, as well as the number of approaches. Simply select the number that you are able to do in push-ups. You can, for example, multiply your record in pushups by 5 - get the number of push-ups that you need to do today. At the same time, set a goal to achieve this for a small number of approaches. With each training try to reduce the number of approaches and increase repetitions. Over time, simply increase the number, as your level of preparation improves. This way of training is suitable for beginners.
• Time of training . It makes no sense to train too long or too little. Of course, this can also bring results, but it will be much more modest. The optimal time for training is 20-45 minutes. Why such a large range? Everything depends on the specific conditions and objectives. If you want to lose weight, then you definitely need to press longer than a slender person. Also, not everyone can have a lot of time for training. In such cases, you can still carve out 20 minutes. In the end, you can work out even at work. No normal scheme of push-up from the floor from scratch is not designed for hours of training.

Basic training techniques for beginners and mid-level athletes

• Push-ups for a maximum . You just do 3-5 approaches to the maximum. Advantages of this method are obvious - you can definitely progress. The disadvantages can be attributed only to the fact that you will have to show strong-willed qualities, because it's not easy to press the maximum.
• Fixed number of push-ups in each approach . This technique suggests choosing a specific number of push-ups and doing it in the maximum number of approaches. You must continue training until you can make the next approach. This system can very hard to clog the working muscles, and it will take a long time to recover.

Recreation and rehabilitation

After training, you need a rest in any case. The frequency of training can not be accurately determined for all. Some schemes offer daily small workouts, others - every other day, or third - twice a week. It all depends on your specific goals, and also on the complexity of these very exercises.

Scheme for girls

Women are also often interested in exercise such as push-ups from the floor. But for them, generally accepted systems do not fit all 100%. Sometimes a push-up scheme for girls suggests a rapid increase in results. Practically for 2 months you can double or triple the number of repetitions. However, this is more suitable for men, because by nature they have more physical strength and it is easier for them to progress in such an exercise as push-ups. As for the girls, they are better suited for lightweight training schemes that do not force literally from the first weeks to do 10-20 push-ups in each approach. Here you need to look at the conditions for each particular technique, but in general, you can simply reduce the number of repetitions by half (compared to the standard scheme) and train in this way.

Push-ups are an exercise for everyone!

Push-ups from the floor are one of those exercises that suit absolutely all people. Both adults and children. It can make you much more athletic and improve your health. A push-up scheme from the floor from scratch will allow any person to learn how to perform this exercise. Engage and improve your life!