It's easy to build muscle with push-ups. However, this exercise must be done correctly. There is a special training technique with different loads on muscle groups.
Instructions
Step 1
Begin doing push-ups at the lowest load. A wall exercise is perfect for this. Push-ups will be done in an upright position. Take one step away from the wall with your face turned towards the surface. Place your hands at the level of the pectoral muscles. Push against the wall. Remember: the smaller the step, the less the load force. Perform push-ups from the wall by bending the elbows. Try to touch the surface with your chest as close as possible. Watch your breathing as you exercise.
Step 2
To increase the load on the pectoral muscles, do push-ups from the floor. Starting position - lying down. Place your hands shoulder-width apart, elbows straight. Expand the brushes inward 40-45 degrees. To begin with, perform the exercise from your knees, placing a mat under your feet in advance. Keep your body straight. Do not tilt your chin while doing the exercise. Push up from the floor smoothly, without jerking. Perform 10-15 exercises, gradually increasing the load every day. Over time, move on to more difficult push-ups from the floor, on straight legs.
Step 3
Remember: when choosing a load, be guided by your well-being. You should not start this exercise if you have heart problems.
Step 4
Please note that with regular push-ups with the same placement of arms and legs, the same muscle area will develop. If you want to achieve an even result, systematically change the turn of the hands, the position of the legs, the tilt of the head and the width of the arms.
Step 5
Do a workout with this exercise included 2-3 times a week. Experts do not recommend doing push-ups daily, as the muscles need time to recover. Thus, following all the tips and tricks, you will achieve excellent results and good physical shape.
