Push-ups are a basic effective exercise for developing not only the back, chest, arms, but also to strengthen the legs and buttocks. It is used in various sports, including bodybuilding. This exercise is also a great option for general athletic training.
Necessary
- - Steps;
- - basketball;
- - two tennis balls;
- - cargo.
Instructions
Step 1
Use the tools at your disposal for the training process. Perform four sets of push-ups for the maximum number of times. At first, 10-12 repetitions will be enough. Take the first set with your feet together on the floor. In the second, put them on a low step. You can use a basketball or a bed instead. Do a third set of chair or chair push-ups. The fourth can be done by placing your feet on a low table. The higher your legs, the faster you can increase the number of regular push-ups.
Step 2
Varying the position of your hands will help you better work out all the muscle groups affected by this exercise. Place your arms wider than shoulder level to work your lats. Or already - for its inner part. But try to do mostly medium-range push-ups in order to evenly pump the main muscle groups.
Step 3
Use balls to increase the load on the pectoral muscles. You will be able to do more push-ups if you balance on the balls during the exercise. Take two tennis balls and try to do push-ups with your hands on them. Do 10-15 reps. Use a basketball for a tight stance. Perform about the same number of times and feel how much the muscles tensed. Incorporate these exercises into your training process.
Step 4
Do push-ups with weights on your back. The easiest way to increase the number of push-ups is to do the exercise with a small load. Start at 5-10 kg and gradually increase your weight. Some athletes put training partners on their backs. Do not force too much with heavy weights, as it can overload your back. Practice the above method three to four times a week. The result will not be long in coming.
