A very good way to maintain the health and strength of the muscles are push-ups. You can make them without leaving your home. But how to quickly learn to do push-ups so that the exercises bring maximum benefit?

Learning push-ups from scratch

If you have not exercised before, then most likely your muscles are weakened. Therefore, the load should increase gradually. You can’t immediately try to do 50 push-ups, otherwise you simply won’t be able to move your arms tomorrow. How to learn to do push-ups for an unprepared physically person?

Start with wall push-ups. This exercise is within the power of everyone, it does not require special training. Stand against the wall, step back one step, rest against the wall with both hands. Bend your arms, spreading your elbows to the sides, and tilt your torso towards the wall. Important! The body must remain straight, it must not be bent. In this exercise, it is important that only the hands work. This may seem like a very easy exercise that does not give the desired effect. However, it is not. It includes the muscles of the chest, arms, accustoming them to push-ups. Start with five repetitions. Attention! Stepping back from the wall a little further, thereby increasing the load on the biceps, put your arms wider – load the chest muscles more.

Use the hill
If, while pushing up from the wall, you can easily complete 10 sets of 20 repetitions, calmly move on to the exercise with an emphasis on the hill. For this, a stool, a low chair, a bench are suitable. Lean on this surface with your hands, on the floor with your toes, keep your torso straight, your back straight. Leave the body static, only the hands work. Start with five repetitions and ten sets, gradually working up to 10 x 10 or five sets of 20. You will understand how to learn to push up from the floor by doing this exercise.

push ups for women

Consider how to quickly learn how to do push-ups for women. They do not need very muscular shoulders, then they will look like men, so they need a different load. Start with 10 push-ups from the wall. When you do not feel heaviness after the load, increase the number of repetitions to forty.

Emphasis lying

Having prepared the muscles, you can proceed to the exercises on the floor. But first, use your knees as a support, not your feet, cross your legs. The trunk should be straight. Looking at the floor, slowly bend over. When you can repeat such push-ups 20 times, you can move on to classic push-ups from the floor. Start with five reps and 10 sets. But remember that doing more than 15 push-ups at a time, the effectiveness of the workout decreases. You will be working on endurance, not muscle strength. It is better to move on to push-ups on one arm or with additional weight.