Useful Tips

All about healthy living.

Pin
Send
Share
Send
Send


  1. 1 Test yourself and find out how many technically correct push-ups you can do.
  2. 2 Change the position of the arms during push-ups to diversify the load on the muscles of the body. And here are a few of them:
    • Wide grip push ups.
    • Rhombus push-ups (for triceps and anterior deltoid muscles)
    • Fist push-ups (for triceps and anterior deltoid muscles and hands)
    • The usual push-ups when the arms are located on the floor shoulder width apart, keeping the elbows on the sides.
  3. 3 Follow the training program.
    • In the first week you need to choose only one exercise, which you will perform for 4-5 approaches (all “until I can” continue, making a 45-second break between sets).
    • In the second week, choose another exercise that you will perform in exactly the same way as the first.
    • In the third week - respectively - the third exercise in the same way.
    • The fourth week is all the same, only a new exercise.
    • After 4 weeks of training, your program will undergo changes. Now select three exercises — one for each workout. Raise the bar to 5 sets of maximum reps, resting one minute between sets. You will change the program every week so that it will never be repeated.
    • After 8 weeks, you should change the program as follows: complete all 4 exercises, but with each new workout, change the sequence to make as much variety as possible.
    • Rest for 3 days and go through another test, performing as many push-ups as possible, enjoying the obvious progress. If you still have not managed to achieve 100 push-ups (many people will not succeed after passing the first training session), then repeat the program again.

Method 2 Improving the Push-Up Technique

  1. 1 Always warm up before doing any exercise. Warming up reduces the risk of injury by preparing your muscles for a heavy load. By the way, you will be able to squeeze out, pull yourself up, sit down more times after warming up than without it. Do not forget to stretch your arms and wrists before push-ups.
  2. 2 Accept the emphasis lying on the floor or other hard surface (preferably with a carpet) that can support the weight of your body. Keep your feet together.
  3. 3 Squeeze both hands into fists and place them underneath on the floor shoulder width apart. If you are practicing on a carpet, then feel free to go out into your fists, but if the surface is less sparing, then you most likely will need bedding or supports for push-ups.
  4. 4 Raise your body with your hands. From now on, your weight will be between your hands and feet. Straighten your body so that you can draw a straight line from the crown of the head to the heels of the legs. This position is called the emphasis lying, it is also used for other exercises. This position is the starting and ending point of each push-up.
  5. 5 Lower your torso until your elbows form an angle of 90 degrees. Keep your elbows closer to your body for more resistance. Face your face forward with the tip of your nose in front of you. Take a deep breath while lowering.
  6. 6 Climb up as if trying to push the floor down. Exhale as you exit. The power to reproduce this push will ultimately come from the muscles of the shoulders and chest. Triceps (muscles on the back of the upper arms) are also tensed, but push-ups are not the main exercise for this muscle group. Keep going up until your arms are straight (but not completely).
  7. 7 Repeat steps 5 and 6 throughout the exercise.
  8. 8 Stretch your shoulder and chest muscles while resting. Good stretching and relaxation are just as important as the correct push-up technique, but unfortunately, it is often not taken seriously.
  9. 9 If you cannot rest on your fists, then place your hands with open palms on the floor.

Method 3 Increasing the number of push-ups after 10 weeks

You can use this kind of method to achieve any desired goal.

  1. 1 Perform simple push-ups for one week, which follows before this workout.
    • Never skip training days between weeks.
    • Remember to stop and rest if necessary so as not to damage your muscles, since you risk damaging your muscles before you reach 100 repetitions or more.
  2. 2 During the first week, work out the correct form. Perform 10 push-ups per day throughout the week. Ten reps are your weekly goal.
  3. 3 Continue in the second week. Increase the target up to 20 times, which will serve as a sharp increase in the load, this will help strain and prepare your biceps.
  4. 4 continue to increase your goal every week up to 50 times.
  5. 5 When you reach the milestone 50 times, rest 1 day after each day of training throughout the week.
  6. 6 After you reach 70 times, make a breakthrough in the direction of 100 or at least 90 times.
  7. 7 Save this training mode of 90 push-ups. Slowly get to 100. Now strive for both completing and more repetitions.

Translation of the article "How to Do 1000 Push Ups" or "How to do 1000 push-ups!"

Introduction from the translator:
In search of recipes for an insane amount of push-ups, I came across a very interesting article, since the original text in English, I decided to translate it into Russian, to give the opportunity to read it to all who are not indifferent to push-ups.

How to do 1000 push ups

To do 100 push-ups in one approach is, of course, cool, not everyone can do it that way, but why not go even further? Why not get to 1000 push ups?

1. Test: Do 1 push-up approach with the perfect technique. (try to do the maximum)

2. Alternate different types of push-ups to strain your body more, giving it constantly something new:

  • Wide grip push-ups (chest and triceps)
  • Push-ups with a narrow grip, one hand relative to the other - 90 degrees, the index and middle fingers of one hand are pressed to the same fingers of the other hand. "Diamond Pushups" in English (triceps and front deltas)
  • Fist push-ups (triceps, wrists, front deltas)
  • Regular push-ups at shoulder width while keeping elbows close to the body
3. Follow the training program.
  • In the first week, you do only one type of push-ups (of your choice of 4 above), 4-5 sets (maximum number of push-ups each set, 45 seconds - your rest between sets)
  • During the second week, you do another type of push-ups, too, 4-5 sets per workout (maximum number of push-ups each set, 45 seconds - your rest between sets)
  • In the third week, you do another type of push-ups, too, 4-5 sets per workout (maximum number of push-ups each set, 45 seconds - your rest between sets)
  • In the fourth week, you do another type of push-ups, too, 4-5 sets per workout (maximum number of push-ups each set, 45 seconds - your rest between sets)
  • After the first 4 weeks, your program changes - now you choose 3 types of push-ups, each workout you only do one type of push-ups! The number of approaches is 5, the rest between sets is 1 minute. Every week you change the program and your training program for the week will never be the same.
  • After the first 8 weeks, your training program will change again - now you do all 4 types of push-ups every workout! But change the order of their implementation for a change in training.
  • Rest for 3 days and do another test - try pushing yourself to the maximum in one approach, progress will be obvious. If you have not reached 1000 push-ups (most people do not reach that many push-ups after the first passage of the training cycle), then repeat the training cycle.
Equipment

1. Always stretch your muscles before exercise. Warming up reduces the risk of injury and prepares muscles for exertion. You will be able to push / lift / pull harder if you perform the warm-up correctly and regularly, your results will be better compared to instant diving without a warm-up. Be sure to stretch your arms and hands well — the main joints in push-ups.

2.We will assume that you are in a prone position on the floor, or on another solid surface (preferably a carpet — more on that later) capable of supporting the weight of your body. Keep your feet together!

3. Squeeze two fists and stand in focus while lying approximately shoulder width apart. If you rest your fists on a soft surface such as carpet, then rest on the first two fingers of each hand. If you rest against a tougher surface, then use the Pushups grips, in which case bend your fingers up (to the head) so that your socks touch the floor.

4. Raise yourself using your hands. At this point, your body weight should be held by the hands and toes of your legs. There should be a straight line from head to toe. This position is called "board"("plank" in English)It is used in many exercises. This is the starting and ending position of the push ups.

5. Lower your torso to floor level until your elbows form a 90 degree angle. Keep your elbows close to your body for more exercise. Keep your head facing forward. Try to keep the tip of your nose pointing straight ahead. When you fall, inhale the air.

6. Raise your torso trying to push the ground (floor) away from you. Breathing is the way out. The force of the push comes from the chest and shoulders. Triceps (the muscle on the back of your arm) also contracts, but push-ups are not the main exercise for triceps. Keep pushing until your arms are almost straight (but your arms should not be closed).

7. Repeat steps 6 and 7 as the rest of the exercise.


There are three types of push-ups that involve different types of muscles, push-ups narrow grip, normal and wide. The closer your hands are to each other, the more triceps is included in the work, the wider the more chest and shoulders work.

Knead your pectoral muscles and shoulders while resting between sets. Warm-ups between sets are as important as warming up muscles before training, but many quickly forget about it.

If you cannot use your fists, then do push-ups in the usual way.

Tips

  • Try to maintain the correct technique during the entire exercise.
  • Do not accelerate the pace of push-ups too much, this often leads to poor technique and disgusting results.
  • If you (especially at the beginning) feel pain after a workout - skip the workout, push-ups when you have not fully recovered your strength can do more harm than good.
  • This training program can be done by anyone, but there are always two things to keep in mind: aspiration and constant change of exercises in the training program. Try not to do two identical workouts in a row.
  • When you can do more than 400 push ups, your workouts will last a long time. Therefore, you should use more complex types of push-ups or push-ups with additional weights, doing only one workout per week with a high number of repetitions.
  • You can also rest your feet on the bed or push up on chairs to go down and add variety to your workouts.
  • Draw a graph of your progress in push-ups to add motivation to train.
  • At the beginning, the workouts will be very short, so you will prepare for longer and more difficult workouts that will come later.
  • If it’s very difficult for you to do push-ups in the usual way, then try push-ups from your knees, these are the so-called “Girl push-ups”(in English "Girl pushups").
Warnings
  • Always consult with your doctor or physician. preparation before starting the training cycle. (Especially if you are under 15 or over 40)
  • Training that involves only a small part of the muscles of the body can lead to curvature of the spine, improper posture, and back injuries, so in order not to become hunchback, you need to include elements of climbing-rolling at least a little. If this is not suitable for you, then be sure to warm up well before training and keep your back straight!
  • Loss of motivation is the biggest threat.
  • If you do push-ups with your fists, it is very important to rest on the first two fingers (index and middle), otherwise you risk getting a hand injury.
  • After pushing up on your fists, you will most likely feel pain for a while, but it will stop in a week or two.
  • ATTENTION. This program may not work for everyone, and can lead to severe pain or even disability.
Things that may come in handy
  • Pilates ball, in order to put legs on it (optional)
  • Chair to put legs on it (optional)
  • Additional weights to make push-ups more difficult, according to the degree of your physical. development. and progress in training. (optional)
  • All things that can make push-ups more difficult (optional)

Pin
Send
Share
Send
Send