Push ups for beginners!
Push ups for beginners! UrkelaFikela
I can't do any push-ups?
First of all - don't be embarrassed if you recognize yourself in the title of this text. Secondly - people who do not have any fitness usually cannot do any push-ups or just a couple of them. Even better consolation will be the fact that the average person can hardly do more than 10 push-ups in a row, if that much.
If you can't do a regular push-up, torture to get 2-3 reps and so on will not get you anywhere, and it will be quite difficult and demotivating along the way. That's why you need to move from easy to increasingly difficult variants until you get to the "right" thing.
1. Push-ups against the wall
The name and the picture say it all. For most people, these push-ups will certainly be easy, but - try to do it and you will get 3x20 repetitions.
2. Barbell push-ups
This is already a more challenging variant. The higher the surface, the easier the exercise and vice versa - the lower the height, the greater the weight of the movement. Find a fence or bar outside (eg in a park) or a sufficiently stable chair, chest of drawers, etc. The height of the surface you are holding on to should be approximately at the level of your dog. Try to do 3x20 reps with a few minutes of rest between sets - gradually and slowly increase the number of reps and sets during each workout, until you manage to reach this number. When all this becomes routine, give yourself an even bigger challenge - find a surface that will be at knee height. Some benches will serve well outside, and some chairs in the house (you should put your hands on the sitting area, and you can also use two chairs next to each other, etc.). Once you master that (try 3x20 again) it's time for the next step.
3. Knee push-ups (better known as women's push-ups)
Take a position as for a normal push-up, but bend and lean on your knees and cross your feet. Put a pillow or blanket under your knees if you feel pressure. Try to reach 3x20 (2min of series rest) in a similar way as in the other steps - gradually increase the series and repetitions when you train.
4. Push-ups
Try to do as much as you can. If you have successfully mastered women's push-ups, you will surely be able to do a few real push-ups in several series. This will become a good base for further increase.
Be patient and don't push yourself too hard - add repetitions slowly and don't work to exhaustion ("cancellation"). When you get the feeling that you will "squeeze" some more repetitions, stop. This is true for all the push-up variants we mentioned today.
https://ift.tt/eA8V8J December 05, 2021 at 02:35AM Bodybuilding.com Forums
First of all - don't be embarrassed if you recognize yourself in the title of this text. Secondly - people who do not have any fitness usually cannot do any push-ups or just a couple of them. Even better consolation will be the fact that the average person can hardly do more than 10 push-ups in a row, if that much.
If you can't do a regular push-up, torture to get 2-3 reps and so on will not get you anywhere, and it will be quite difficult and demotivating along the way. That's why you need to move from easy to increasingly difficult variants until you get to the "right" thing.
1. Push-ups against the wall
The name and the picture say it all. For most people, these push-ups will certainly be easy, but - try to do it and you will get 3x20 repetitions.
2. Barbell push-ups
This is already a more challenging variant. The higher the surface, the easier the exercise and vice versa - the lower the height, the greater the weight of the movement. Find a fence or bar outside (eg in a park) or a sufficiently stable chair, chest of drawers, etc. The height of the surface you are holding on to should be approximately at the level of your dog. Try to do 3x20 reps with a few minutes of rest between sets - gradually and slowly increase the number of reps and sets during each workout, until you manage to reach this number. When all this becomes routine, give yourself an even bigger challenge - find a surface that will be at knee height. Some benches will serve well outside, and some chairs in the house (you should put your hands on the sitting area, and you can also use two chairs next to each other, etc.). Once you master that (try 3x20 again) it's time for the next step.
3. Knee push-ups (better known as women's push-ups)
Take a position as for a normal push-up, but bend and lean on your knees and cross your feet. Put a pillow or blanket under your knees if you feel pressure. Try to reach 3x20 (2min of series rest) in a similar way as in the other steps - gradually increase the series and repetitions when you train.
4. Push-ups
Try to do as much as you can. If you have successfully mastered women's push-ups, you will surely be able to do a few real push-ups in several series. This will become a good base for further increase.
Be patient and don't push yourself too hard - add repetitions slowly and don't work to exhaustion ("cancellation"). When you get the feeling that you will "squeeze" some more repetitions, stop. This is true for all the push-up variants we mentioned today.
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