It would seem that what is easier - fell and wrung out. It turns out not. If you have never done this, then the first push-up attempt from the floor can cost you a lot of effort with very modest results. But this type of exercise even has its own world record holders, such as, for example, the Englishman Paddy Doyle, who once managed to push up 37,000 times during the day. In a word, there is something to strive for.
Instructions
Step 1
To begin with, it is worthwhile to understand that there are several ways to do push-ups from the floor. The most common - the arms are located with a wide grip, the emphasis is on the palm. You can do push-ups, but with an emphasis on the fingers. Fans of martial arts prefer to do push-ups on their fists when the elbows are pressed to the body and the palms are facing each other. For greater effect, one leg can be put on the other. In this case, the load on the hands will increase significantly.
Step 2
Fans of push-ups with experience do not recommend giving heavy loads at first. Here, gradualness is important, based on the transition from simple to more complex. So if you decide to master the method of push-ups on the fingers, then you can start with three sets of 20 seconds each, bringing this figure to three minutes within a month. With systematic training, your results will grow, which is sure to push you to exercise harder. Depending on the position of the body, you can do push-ups in two ways.
Step 3
The first method is when the body is straight, and the frequency of push-ups is about 20 times / min. It is used to increase static strength. The second method involves deflection of the spine, and the pelvis at this time touches the floor. Try to do this exercise at a frequency of 60-80 times / min. Perfectly develops dynamic strength.
Step 4
By the way, you can do push-ups not only from the floor, but also from the wall. To do this, you need to step back from her, place your hands at shoulder level or slightly lower. The wider the arms, the greater the load on the pectoral muscles.
