When the word “push-up” is presented, physical education lessons in high school, benches along the walls of the gym and the physical education team. To engage in this type of strength exercise, you do not need to run to the gym or purchase an expensive machine. All you need is the desire to take care of yourself.

The benefits of this exercise are undeniable – push-ups strengthen the muscles of the chest, keep the muscles of the arms and shoulders in good shape, train the heart muscle and back muscles. You can do push-ups at any time of the day when you most want to. In the morning, push-ups are good to use instead of morning exercises, it will warm up the muscles, shake off the remnants of sleep from you and prepare the body for a hard day. Exercise should be done in several approaches, with breaks of several minutes, allowing the muscles to rest. For one approach, it is desirable to do at least ten push-ups. But this figure may fluctuate, depending on the degree of your physical condition.

There are several types of push-ups, depending on the level of load and the types of muscles that you want to “work out”. The simplest is from the wall, it is recommended for beginners and women.

Stand facing the wall, take a step back. Stretch your arms forward, lower them just below shoulder level. Lean against the wall with your hands. Slowly, bending your elbows, inhale, trying to touch the wall with your chest – one, straighten your arms, exhaling – two. You can slightly increase the load on the chest muscles by placing your hands slightly wider than shoulder width and increasing the distance from the wall.

Go to the average version of push-ups – from the knees. For classes, use a gymnastic mat to eliminate the possibility of injuries to the kneecaps. Get on your knees, cross your legs and lift low, hands shoulder-width apart rest on the floor. Slowly bend your arms, trying to keep your elbows pressed to your body. Don’t forget about proper breathing. Make sure that the body is straight, do not bend.

Push up from the classic position – lying down. Take an emphasis lying down, arms shoulder-width apart, legs apart, but not wide. The back is straight. Keep your head straight, look down. Slowly bend your arms without arching your back, inhale – one, return to the starting position, exhaling – two. This option is more suitable for men, but if you feel that you are sufficiently prepared, you can do push-ups from this position.

If you load not satisfied, you can complicate the exercise by experimenting with the width of the arms and lifting the legs from the floor, placing them on a suitable surface. Remember to keep your torso straight. The more correctly you perform the exercise, the more benefits it will bring to your body.

And finally, exercises for champions. These include push-ups on the fists, on the fingers, on one hand, push-ups with clapping in a jump, push-ups while standing against the wall and very slow push-ups, as far as patience and strength will last. The execution technique is as follows – slowly for three minutes we lower ourselves to the floor and also slowly rise. Breathe freely, rhythmically, do not hold your breath. The load as in a strength exercise is provided to you!