Pushups are not onlyeffective strength training, but also act as an excellent warm-up in preparation for training. They do not need the use of sports equipment and do not require a significant investment of time. However, it is difficult for unprepared people to get impressive results. Therefore, before starting training, it is worthwhile to figure out how to increase the number of push-ups over the week.
Before you figure out how to increase the amountpushups, you need to learn how to take the right rack. Thus, in the course of each approach, in the traditional position, the palms should rest on the floor at a distance slightly further than shoulder width. In this case, it is necessary that the legs and back be stretched in a straight line. Only in this case, during exercise, the chest, shoulders, arms will be involved, and the muscles will develop harmoniously.
According to the nature of the hands in position,distinguish between ordinary, wide and narrow pushups. In the first case, the palms are placed across the width of the shoulders. A wide setting implies that the limbs are in a position where the shoulder and forearm are at right angles to each other. With a narrow “grip”, the palms are at chest level.
Обычная постановка рук позволяет сделать основной emphasis on the development of triceps, shoulder girdle, chest muscles. When placing the limbs in a wide position involved the triceps and chest. In the case of a narrow set of hands the main burden falls on the shoulders.
To understand how to increase the number of pushups,you need to perform as many repetitions during the approach as physical abilities allow. First you need to understand your maximum. Having taken the right stance, you should do push-ups until the muscles begin to fail. Additionally, you can record the time it took to perform the limit number of repetitions.
After completing each approach, you need to givemuscles relax. It is recommended to rest as long as it took at the first approach. For the majority of untrained people, this period is about 20-30 seconds.
How to increase the number of pushups?In order for the muscles to grow and, accordingly, the results improved, the body needs a long rest. Most likely, one day after the first workout, the arms, chest and shoulders will start to hurt. Such a reaction is quite normal. In this case, the best solution, which in the future will ensure maximum results, will be classes every other day.
How to quickly increase the number of pushups?To do this, during each approach it is enough to try to do a few more repetitions, to go beyond your own limit. Most likely, it will not be possible to constantly increase the number of pushups during the next adoption of the rack. Therefore, in order to obtain progress in the results, it is worthwhile to work at a previously established maximum level for several weeks. Only then you can try to exceed the specified limit.
Чтобы разобраться, как увеличить количество pushups, you should think about the harmonious development of the muscles of the upper body. Contributes to this alternate repetitions in individual racks. For example, in the first approach one can resort to ordinary push-ups, in the second and third - on the fists or fingers in a wide or narrow stance.
How to increase the number of push-ups from the floor?How realistic is it to increase the number of repetitions during the week? Here you should focus on your own maximum. For example, the limiting possibilities of the body are 20 pushups. If the desired result is 100, a certain amount of repetitions should be done daily in total. When and how this result will be achieved is not important at all. The main thing is that the total number of repetitions leads to the desired indicator.
The training method can be built on the specified example as follows:
Presented an idea that may beused to build workouts, extremely simple. The main thing is to perform work regularly and harmoniously distribute the load for the whole day. It is recommended to train according to the chosen scheme for 10 days. At the end of this period, it is necessary to evaluate the results obtained, to allow the body to rest for several days.
As you can see, improve your own results inpush-ups are not so difficult. This requires only the construction of a convenient training program and regular exercise. To quickly achieve what you want, you should think about combining push-ups with other loads, for example, with pull-ups on the bar, working out the abdominals.
