Floor push-ups can be practiced at any age and almost anywhere. This does not require additional devices. But in order for the exercise to have the maximum effect, it is important to know some principles.
Currently, there is a rise in the popularity of physical exercise. People visit gyms, ride a bike, roller skate, run. Most sports require some equipment and a visit to the gym, which is not entirely convenient for some.
Fortunately, there are a number of exercises that can be done almost anywhere: at home, in the office, on the street, and so on. For example, the usual push-ups from the floor, available to everyone at any age.
Benefits of push-ups from the floor
Push-ups help keep your pecs, back, and triceps toned. In addition, exercise helps maintain good physical shape. People who practice push-ups from the floor increase the general tone, form a beautiful figure, and increase endurance. Push-ups strengthen bones and ligaments, have a beneficial effect on the work of the cardiovascular system.
There are a number of useful properties of push-ups from the floor:
- muscle mass increases;
- muscles become stronger, get relief;
- the speed of punches with hands develops;
- increases the dexterity and endurance of the body;
- physical fitness is maintained;
- the metabolism in the body improves;
- the heart and blood vessels are strengthened;
- the respiratory system is developing and much more.
Principles of push-ups from the floor
To get the most out of any exercise, you need to do it correctly. As for push-ups from the floor, there are some easy rules to know.
Firstly, you must not immediately subject the body to serious stress, as this can injure muscles or discourage the desire to continue working. It is necessary to increase the number of exercises step by step, allowing the muscles to get used to a particular training regime.
Second, do a warm-up before each session to warm up your muscles. Otherwise, they will be very sick the next day. At the end of the warm-up, take the "prone" position so that your gaze is directed forward, your back and legs are straight. While lowering down, you do not need to touch the floor with your chest. It is best if the body remains on weight.
Third, breathe correctly. When bending the arms, inhale, when unbending, exhale.
Fourth, do as many reps as you can at the moment at an easy pace, without squeezing the maximum out of yourself. In the first days of training, it is enough to do 2-3 sets per session.
Fifth, once you get into your training rhythm, you need to start building muscle. To do this, we do a maximum of push-ups, plus one through force. The fact is that muscles grow when they are exposed to a load that slightly exceeds the "comfort limit".
Stretch after each session. The best option is to hang on a horizontal bar to relax your muscles.
