How to perform push-ups for weight loss with minimal stress on the joints, but effectively

How and how many push-ups do you need to do to get results?

Many people do not have access to a gym, but this does not stop them from building a beautiful body.
They use exercises that do not require special equipment. They can be done anywhere. One of these exercises is push-ups. This banal movement can work wonders, of course, if done correctly. But how many push-ups do you need to do to get results? I propose to look into this issue together.

Contraindications

If the execution technique is followed, push-ups from the floor do not harm the body. Categories of athletes who should avoid this type of physical activity include people with:

• serious diseases of the musculoskeletal system;
• inflammation of the elbow, shoulder and wrist joints;
• tendencies to high blood pressure.

Important : excess weight is not a contraindication, but in order to prevent joint problems, you need to start with a lighter version.

A few words about the exercise

Push-ups are a basic exercise that is performed primarily with your own body weight. It is called basic because the biomechanics of movement involve the use of more than one joint and muscle group.

The main load when performing push-ups falls on the pectoral muscles and triceps. The muscles of the lower back, abs and gluteal muscles work as stabilizers. The shoulders are also involved in the movement.

Depending on the type of push-ups, the main load shifts to the pectoral or triceps.

Push-up variations:

• Push-ups with different hand positions.
• Push-ups with the body or legs raised.
• Push-ups with increased amplitude.

How many push-ups do you need to do to get results? It depends on your goal. To increase the number of repetitions in one approach and increase muscle mass, different training schemes are used, as well as other variations of push-ups.

Varieties and technique of execution

There are several types of exercises, each of which involves loading a certain group of muscles and has its own technique.

From the floor

Push-ups are a universal type of exercise that involves several muscle groups, from the neck to the toes. The workout allows you to strengthen your triceps, abs, muscles of the thoracic region and shoulder girdle. Proper execution of push-ups is the key to high-quality muscle work, reduces the risk of injury and damage during training and ensures maximum efficiency. Push-ups are performed as follows:

1. A person must take the correct position: the body must create a straight line, and the pelvis must not bend down or go up.
2. The abdominal muscles are tensed without holding your breath.
3. The head should be in a neutral position: not lifting up, but not looking down either.
4. In this case, you need to keep your palms under your shoulders, without bringing them forward. They should face forward parallel to the floor.
5. The elbows must be turned back 45° without spreading them out to the sides.
6. Then, as you exhale, bend your elbows, lower your body parallel to the floor and maintain a straight body line.

A person should perform this exercise with full range of motion, lowering the body as low as possible until the elbows create a right angle. With this technique of performing push-ups from the floor, muscle strength and elasticity develops, which has a beneficial effect on the shoulder joint, which is often subject to injury and displacement.

For the belly

A good technique for combating fat deposits in the abdominal area is push-ups with an internal kick. This type of training helps develop even small muscle groups and requires a lot of effort. To speed up the appearance of six-pack belly fat, you need not only to do push-ups correctly, but also to change your diet. To perform the exercise you need:

• take a standard starting position;
• do push-ups using the correct technique;
• return to the starting position by touching your left knee to your right elbow;
• repeat the push-up, reaching your right knee to your left elbow.

In this case, you need to ensure that your back is straight and your abdominal muscles are tense.

For hands

To increase the load on your arms, you need to perform push-ups in such a way that your legs are on a hill. To do this, you can use a fitball, sofa, step platform, gymnastics bench or other object that stands firmly on the floor. It is worth considering that the higher the elevation, the greater the load on the hands. The exercise should be performed as follows:

1. The legs are placed on the platform.
2. Place your hands shoulder-width apart.
3. The arms are bent at the elbows to a right angle, without arching the back.
4. Without sudden movements they return to the starting position.

In this case, it is necessary to monitor the position of the body and ensure that the load falls on the arms.

For the back

Bench push-ups are used to develop triceps and back muscles. To do this you need:

• turn your back to the bench;
• place your hands on a bench shoulder-width apart;
• bend your knees;
• bend your elbows slowly, without spreading them apart;
• contract your triceps and lift yourself to the starting position without sudden movements.

Technique for performing reverse push-ups.

The main rule: lower as you exhale, and rise as you inhale. The workout can be made more difficult by clapping. To do this, take the starting position, bend your elbows and powerfully push off from the floor, putting all your strength into your biceps, make a clap and return to the starting position. During the exercise, you need to place your hands straight, focusing on the middle of the palm to avoid damage to the hand. This type of push-up helps you lose weight and build strength and endurance.

How to learn to do a lot of push-ups

No matter how strange it may sound, in order to learn how to do a lot of push-ups at one time, you need to do a lot of push-ups. This means that during the day you need to do 1-2 endurance workouts.

How many push-ups should you do per day? As much as possible. Find out your current maximum number of repetitions and aim to increase this number by one repetition every day.

There is another way. Divide the workout into 5-6 approaches. In the first set, perform 80% of your one-time maximum repetitions, and in each subsequent approach add one repetition. Try to progress the load in each workout - this is the key to success.

Rep Increase Program

Let's say your maximum is 50 push-ups at a time. This means that the first set starts with 40 repetitions.

• first approach – 40 repetitions;
• second – 41;
• third – 42;
• fourth – 43;
• fifth – 44;
• sixth – 45.

Rest between sets for 30-60 seconds. If you can’t complete the program right away, don’t give up. Remember, you have to do as many push-ups as you can, and everything will work out.

How to build muscle mass with push-ups

This is not an easy task, since most of the work occurs with your own weight, and for muscle growth you need a constant progression of load. You can be smart and put a weight on your back, but it will soon not be enough. But even without additional weight, push-ups can build some muscle.

The load in this case is regulated by the speed of the exercise. Muscles don’t count kilograms; they care about working hours. Spend 3 seconds lowering your body and 2 seconds rising.

An increase in load is also ensured by an increase in the amplitude of movement. To do this, place several books under your palms or use special platforms. In addition, if you place your feet on a hill, the exercise will become even more difficult.

So, if you want your muscles to grow, do the exercise at a slow pace, increase the range of motion using platforms and the position of your legs relative to your head.

How many times should you do push-ups? Perform 8-10 reps in 4-5 sets. Shift your workouts to a day of rest. Take a break of no more than 1 minute between approaches.

Training program for men

The exercise scheme is designed with a gradual increase in load. The program helps develop endurance, lose weight and increase muscle mass.

Week #1:

Week #2:

Week #3:

Push-up technique

Take a “lying position”, straighten your arms in front of you, feet rest on the floor, legs together. The chest, lower back and legs should be straight and in one line. When lowering, keep your elbows at a 45-degree angle relative to your body.

At the lowest point, slightly touch the floor with your chest, this way the muscles will stretch better, which means that the prerequisites for growth will be higher. At the top point, do not straighten your arms completely to maintain the load in the target muscle. Watch your breathing: exhale as you force, inhale as you stretch the muscle.

About hand placement

The wider the position of the arms, the more load goes to the pectoral muscles. However, setting too wide reduces the range of motion. Therefore, if you want to shift the emphasis to the chest, place your hands a little wider than your shoulders.

Narrow hand placement loads the triceps. If you want to pump them up, take the standard starting position, but clasp your hands in front of you, palm to palm. While lowering, try to keep your elbows closer to your body, this will pump up the inner head of the triceps, which gives the greatest volume to your arm.

How many push-ups do you need to do to lose weight?

The most important thing is regularity! Lifting weights in the same gym will take up more calories than doing push-ups. That is why you need to do at least 50 push-ups a day, or at least 100-150 every other day.

Naturally, for the unprepared, this may seem like a lot, but you need to strive for such values ​​in order to get the desired result.

To burn fat with push-ups, it is recommended to do not only the classic variation, but also add others that are more complex.

This will have a positive effect not only on the desired result, but will also strengthen the body. Therefore, we will consider several options for push-ups that will become a universal tool in achieving the desired result:

1. Wide hand position. The technique is identical to the classic version, but in the starting position your hands will be wider than your shoulders. In this variation, the main load will fall on the upper chest, as a result of which the target muscle can be well tightened.
2. With a narrow position of the hands. Everything is exactly the same in execution, but the hands are narrower than shoulder width. This variation works well on the triceps and inner chest.
3. Push-ups with clap. Not for beginners, but a very effective variation. The bottom line is that when doing push-ups, you need to push off the floor and make a clap. Many core stabilizing muscles are involved in the work. This increases calorie consumption and also develops explosive power.
4. Deep push-ups . Performed on three chairs. One for the legs and two for the arms. The point is to push up deeper, to about the level of your palms. The variation is also not for beginners.

If you are a beginner, it is better to start with the classic variation and gradually increase the number of approaches and repetitions. The more the merrier, so work on this regularly. And you shouldn’t expect great results from the first days.

How to quickly learn to do push-ups

Two words: practice and discipline. If you want to master something, you have to try to do it. If you want to learn how to fight, fight; draw - draw; do push-ups - do push-ups. There are no exceptions. In addition, it is necessary to do this systematically. Skipping workouts is the last thing you should do if you really want to learn.

Can't do a single rep? No problem. Start doing push-ups from your knees, doing partial reps. Another option for beginners to do push-ups is to place your legs up to your waist on a bed or sofa. Performing 30-50 repetitions in 5-6 approaches every day, in a month you will be able to do your first full push-ups.

How to do push-ups to lose weight and get rid of cellulite

Using push-ups in your daily set of exercises for losing weight and fighting cellulite, you will kill three birds with one stone: improve your figure, improve your health and become more physically resilient.

Just 10 minutes of simple exercise - and every day you will be surprised to recognize your own figure in the mirror, fit and seductive. How to find out how many calories are burned during push-ups and how do they help get rid of cellulite? Let's find out in this article.

Burn calories with push-ups

Calorie losses from push-ups are considered the same as when doing high-intensity gymnastics. The result is influenced by the person’s weight and how quickly and easily he does push-ups. It is clear that a trained athlete will do more push-ups in a minute than someone who is just starting to work on endurance. On average, up to 700 calories are lost per hour of activity. Doing push-ups for 10 minutes - you can lose about 120 calories, 5 minutes of push-ups - minus 60 calories.

Interestingly, push-ups against cellulite and excess weight are not particularly popular among girls. Allegedly, this is the prerogative of guys who dream of oblique fathoms in their shoulders and stone muscles on their chest and arms. In fact, this opinion is wrong. Even if you do a hundred push-ups every day, the chance of getting pumped up muscles is close to zero. For relief a la Schwarzenegger, completely different loads are needed.

As a result of push-ups, muscle tissue does not grow, but only becomes denser. You will notice that your chest has risen and become more expressive, the muscles of your arms, back and abdomen have tightened, and it has become noticeably easier to breathe while jumping rope, squats and other aerobic exercise. Your metabolism will speed up, and in this way push-ups are similar to running. The skin in problem areas also tightened and became smoother, and the visibility of cellulite decreased.

But, like every barrel of honey, a simple and accessible way to become beautiful has its own spoonful of bitterness. Push-ups are contraindicated if you have poor health. If you have heart or vascular disease, spinal injuries or other illnesses, be sure to discuss your intentions with your doctor first.

How and how many push-ups should you do?

There are many ways to do push-ups: on your palms, on your fists, on your fingers, with your arms wide apart, with your arms together, and so on. To get your figure in order and maintain muscle tone, it is enough to use two types of exercises: standard and with increased load. Naturally, the second way will bring greater and faster results.

Light push-ups

Get down on your knees, bring your legs together. Cross your calves, placing one leg on top of the other. Place your hands shoulder-width apart with your palms on the floor. Bend your elbows and lower your body down. Pause at the floor surface and return to the starting position. The exercise is popular among girls who cannot do a standard push-up. Perfect for beginners and those who have lost their shape due to injury or excess weight, for example. Light push-ups can also be an excellent warm-up.

Standard push-up

Lie face down on the floor. Place your hands shoulder-width apart, palms on the floor, fingers pointing forward. The toes of the feet are pressed to the surface of the floor. Bend your elbows and lower your body until the gap between your chest and the floor is minimal. Stay in this position for a few moments, then rise up. Repeat the exercise up to 15 times.

Push-ups with increased load

Lie face down on the floor. Place your hands shoulder-width apart, palms on the floor, fingers forward. Place your feet on a fitball or small bench. In this position, do 10-15 push-ups. Another way: after doing a push-up, as in the standard position, raise one arm and stretch it upward, turning your body to the side. The combination of push-ups with twists will take care of a beautiful waist.

It is recommended to do push-ups in 2-3 sets of 10-15 times. Relax your muscles for 2-3 minutes between sets. Start with 2 classes per week. Gradually increase the number of workouts to 3-4 per week.

beauty.ua

You want to wear shirts and dresses with open shoulders or an armhole, and not be embarrassed by the “wings” of fat on your arms? Or look beautiful in a tank top with thin straps? Then you definitely need to know how to learn to do push-ups. After all, without the correct load on the upper shoulder girdle, harmonious body parameters cannot be achieved. The chest will be saggy and the arms will be flabby and croissant-like.

Why are push-ups the best exercise for losing arm weight? It's simple: you can do it anywhere, because you don't need any special tools. In addition, you work with your weight, so the higher your weight, the faster and better you will be able to lose weight in your arms and build muscle.

In addition, there are several types of push-ups that you can do in the office to pump up your pectoral muscles, lose weight in the shoulder girdle and get beautiful, sculpted arms.

A short excursion into anatomy

The anatomy of the shoulder muscles and arms consists of the biceps, triceps, deltoid and trapezius muscles. But power loads, such as push-ups, involve both the pectoralis major and latissimus dorsi muscles, so losing weight will be comprehensive and, as a bonus, you will get a beautiful back and clearly visible collarbones. Only the biceps and triceps are responsible for the relief of the arms. The deltoid muscles and trapezius already form a beautiful shoulder relief.

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In order for all muscle groups to be involved, a fitness complex must be developed from different types of push-ups.

And now to the workout itself - here are the best types of push-ups for losing weight in your arms.

Classic push-ups

You can perform this exercise in a standard plank or from your knees (many people call these types of push-ups “female”). During the exercise, the deltoids, triceps and pectoralis major muscles are involved.

How to do it: rest your knees (or toes) and hands, shoulder-width apart, on the floor. Do push-ups, straightening your elbows. When bending, your elbows will “look” to the sides. Movements should be smooth and unhurried. A slow pace promotes good muscle development. Do 15-20 push-ups in 2 sets.

Remember: the narrower you place your hands, the more your triceps become tense.

Push-ups with legs raised

They resemble classic push-ups, only your feet should rest on a sofa or chair. That is, when lifting, the body should line up in a line parallel to the floor.

This is the most effective way to improve the shape of your arms and chest, as well as overcome excess fat concentrated on the back and forearms.

How to do it: Rest your feet or knees on the sofa and bend your elbows like a standard push-up. Do 15 repetitions in 2-3 sets.

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Chaturanga

This type of push-up comes from yoga. It allows you to remove the “wings” on your arms and get rid of the roll of fat between your armpit and chest.

How to do it: Place your feet and hands on the floor. Place your feet shoulder-width apart, and your elbows should be pressed to your body and in line with it. Do push-ups, straightening your elbows, and lower yourself down. When bending, your elbows will “look” back. The movements should be smooth and leisurely, try to get as low as possible so that your chest almost touches the floor. A slow pace promotes better muscle development. Do 15-20 push-ups in 2-3 sets.

Reverse push-ups

You'll need a sofa again. This exercise strengthens weak triceps muscles, creating a beautiful contour of the shoulders.

How to do it: Sit on the edge of the sofa, rest your hands on the furniture behind you. Lower your buttocks down, bending your elbows. Do a push-up until your shoulders are parallel to the floor, then straighten your arms and return to the starting position. Do 10-15 repetitions in 2-3 sets.

With this workout, you will quickly tone your arms and shoulders, and you will no longer have unsightly ridges of fat on your back below the shoulder blades.

How to train correctly

To ensure that the exercise brings maximum anti-cellulite effect and pleasure, listen to the advice of fitness instructors:

• Start with a warm-up, warming up your muscles for 5-10 minutes.
• Remove all jewelry from your hands and wrists. Rings and bracelets will get in the way and can even damage your skin.
• Breathe correctly: when lowering, inhale through your nose, while rising, exhale through your mouth. Try not to hold your breath.
• During push-ups, your back should remain straight. The body is elongated in one line. The buttocks do not move upward.
• It is easier to do push-ups with your legs spread wide apart. If you are a beginner, place your feet slightly wider than shoulder-width apart, moving them from activity to activity. Keeping your legs together increases the load on the muscles of your shoulders and arms.
• You need to increase the number of repetitions gradually, without jumping from 5 times to 15 at once. Approaches are very important! Consistency gives the best results. Depending on the degree of your training, independently calculate the number of approaches and lifts. Are you sure you can do 40 push-ups in one sitting? Great, but let's avoid heroism. By doing 2 sets of 20 times, you will achieve greater results and get rid of cellulite faster.
• As with any physical activity, regularity is important with push-ups. If you relax and cancel the workout, the effect will begin to decrease.
• Exercise at any convenient time, excluding an hour and a half before bedtime. It’s even better to stretch on the floor every time you have a free 5 minutes.

You won’t achieve much weight loss with push-ups, but it’s easy to improve the shape of your breasts, strengthen your muscles, develop beautiful posture, improve your well-being, restore elasticity to your skin and reduce the visibility of cellulite on your arms and stomach . Add push-ups to your list of exercises, eat regularly and properly, and you will always look charming!

Can you lose weight with push-ups?

Few people can say with confidence that they are happy with their figure. Some people are bothered by extra pounds, others feel under-pumped, etc. To achieve the desired results, you need to train and experience physical activity.

Nowadays, many people have poor nutrition, hence the complaint - excess weight. Two things will help fix this – proper nutrition and regular exercise.

To lose weight, you don’t have to go to the gym, but it will take more time and good discipline.

Alas, not everyone has time to go to the gym or aerobics classes. But don’t despair, you can do a little work on yourself at home by doing exercises with your own weight.

It’s worth noting right away that this is not as effective as going to the gym. But there will be a certain result from this. Therefore, by doing push-ups from the floor, you can get the effect.

Reviews

Andrey, 33 years old, Kirov : “Without push-ups, it’s difficult to get your figure back to normal and form attractive muscles. A coach developed the program for me, but he himself had to go deeper into drawing up the scheme when he went on vacation. I spent 3 days a week in the gym in the evening. In addition to physical activity, I followed a diet. Now I go to the trainer once a week. I conduct classes at home on the horizontal bar, with dumbbells and in the form of push-ups from the floor, with clapping and on one arm. I'm proud of my body."

Varvara, 24 years old, Krasnoyarsk : “I couldn’t get in shape for a long time: I went on diets, tried to remove cellulite with a massager and ran in the morning, but it didn’t help. A friend advised me to gradually switch to proper nutrition and regular workouts in the gym. There was no money to go to classes, so I worked on myself within the walls of the house. After a couple of months I saw results, but my hands were disappointing, so I started doing push-ups hard. The first time everything was sad, but later I forced myself to repeat the actions. Do push-ups constantly, and after a while you will see the relief of your muscles.”

Angelika, 35 years old, Saratov : “I’ve never been on a diet or been into sports, but after I saw my hands in the photo, I decided to start doing push-ups. The first week seemed like hell. My hands hurt a lot, I couldn’t even bring a spoon to my mouth properly, but now, six months later, I can do 3 sets of 20 push-ups. The hands are in excellent condition. Exercise helps improve breast health and shape."

About the relationship between nutrition and physical activity

The most important rule is: “we are what we eat.”

Therefore, to lose weight you need:

• proper nutrition;
• spend more energy than you consume.

Therefore, in order to lose excess weight with push-ups, you need a balanced diet. If, after completing the exercise, you fry potatoes or boil dumplings with sour cream for dinner, the result will be negative.

Do you want to improve your figure and health, without harming your spine and joints? Get my free resources on smart fitness at the gym or at home and learn how to exercise the right way!

They are suitable for both beginners and advanced fitness fans.

Moreover, there can be no talk of any fat burning. Therefore, before you think about push-ups for weight loss, you should adjust your diet.

Nutrition and physical activity are interconnected.

If you can’t do it yourself, then you can always contact a competent specialist. Which will help you create a menu, and will also adjust it taking into account physical activity.

How to do push-ups correctly to lose weight in your arms: top 4 exercises

Related article: Sets of exercises for losing weight on the back For a toned chest The technique is identical to the standard one, but the hands must be placed not shoulder-width apart, but a little further from each other, about a meter away. To lose belly fat Internal kick push-ups are a great way to combat belly fat.

Take a standard starting position. Do push-ups using proper technique. Returning to IP, touch your left knee to your right elbow. Repeat the push-up, bringing your right knee to your left elbow.

Skip to content Home. For weight loss. Can you lose weight with push-ups? Contents: About the relationship between nutrition and physical activity. Is it possible to lose weight by doing push-ups?

How many push-ups do you need to do to lose weight? Push-ups for losing weight on arms and belly How to create a weight loss program with push-ups? Therefore, to lose weight you need: proper nutrition; spend more energy than you consume. Nutrition and physical activity are interconnected. Is it possible to lose weight by doing push-ups?

Is it possible to lose weight by doing push-ups?

The fight against excess weight is a very long and difficult process, especially if it takes place at home. By doing push-ups alone, you can not only lose weight, but also tone your muscles.

During the exercise, more than 70% of the body is involved in the work, in particular the arms, chest, back, abs and legs. This allows:

• tighten muscles
• increases the efficiency of the cardiovascular system.
• By creating a set of different variations of push-ups, you can lose weight.

• One of the popular questions among the fair sex is: do push-ups remove belly fat?

It all depends on the percentage of body fat. Alas, fat cannot be removed locally from any area. It leaves evenly from the whole body! And that's a fact. Therefore, to get the desired result, doing only push-ups, you need to work on yourself very productively and often.

By doing push-ups, you can get the following benefits:

• Lose weight;
• Get muscle definition;
• Tighten the skin, in particular in problem areas;
• Become more resilient;
• Improve metabolism and well-being;
• Positively affect the cardiovascular system;
• Increases discipline and self-organization.

Thus, answering the question of whether push-ups help you lose weight, we can say with confidence – yes! However, to improve the effect, it is recommended to add something else. For example, other exercises, running or any other physical activity. This promotes even better fat burning in a shorter time.

The benefits of push-ups

First of all, it is worth noting that you will not find a more effective exercise for losing weight. In addition to losing weight, your muscles will become elastic and sculpted. We are talking about the muscles of the arms, chest, back, abs and legs. There are many types of push-ups, each of which develops certain muscle groups. Therefore, by including several types of push-ups in a set of exercises for weight loss, you can achieve amazing results.

Push-ups are useful for the cardiovascular and circulatory systems. This exercise tones all body systems and develops endurance. If you combine push-ups with running, you can speed up your metabolism. As a result, excess weight loss will occur. Push-ups help strengthen joints and bones.

In addition to nutritionists, doctors also recommend doing push-ups. A disease such as atherosclerosis is caused by the body losing muscle mass. Push-ups help keep muscles toned and prevent muscle tissue from turning into fat, which is typical for people aged 40 years or more.

Push-ups for slimming arms and belly

Is it possible to achieve positive success? Of course, yes, if you firmly and confidently move towards your goal, don’t skip workouts, and do them regularly.

To remove the sides or stomach, you will have to work hard. After all, it is extremely difficult to remove fat from these places. Unfortunately, it will not be possible to work purposefully with these areas.

Fat deposits disappear gradually from the entire body. And in order to get rid of your belly with push-ups, you not only need to work hard and for a long time, but also eat right.

It is worth noting that push-ups for losing weight in the abdomen, arms and other areas are suitable not only for women, but also for men. In order for the exercise to bring maximum positive results, you should pay attention to the following recommendations:

• Warm-up is required. Muscles need to be warmed up before active work. 5-10 minutes will be enough to give your whole body a good stretch. Don't be lazy to do this.
• Remove rings and jewelry. This will interfere with the exercise. And with certain hand positions and movements, it can cause damage.
• Follow the technique. Only a correctly executed movement can bring success. Keep your torso straight. The body should be stretched strictly in one line. Buttocks do not rise up.
• Correct breathing technique. As we descend, we inhale through our nose, and as we ascend, we exhale through our mouth. We do not hold our breath under any circumstances. This can lead to increased blood pressure.
• We increase the number of repetitions and approaches gradually. There is no need to immediately jump from 10 to 20 repetitions. We are rising gradually and systematically. This will allow you to effectively use the body's resources and not overload it.
• We increase the number of repetitions and approaches gradually. There is no need to immediately jump from 10 to 20 repetitions. We are rising gradually and systematically. This will allow you to effectively use the body's resources and not overload it.
• Do the exercise regularly. If you are too lazy to do a workout, the effect will gradually decrease. Keep yourself and your body in constant tone.

How to create a weight loss program with push-ups?

Unfortunately, there is no professional program that would suit everyone. In each specific case, you need to look at the individual characteristics of the body:

• physical fitness,
• the presence of pathologies,
• age,
• goals and objectives.

Therefore, it is impossible to give any clear instructions on training. Because what suits one person may be detrimental to another. Therefore, we present the general principles of constructing the training process. But the best thing is to contact specialists who will draw up a program taking into account all the characteristics, health status, and preparation:

• Train at least 3 times a week.
• During daily training, you need to take regular rest.
• Always start with classic push-ups.
• The load should be increased gradually.
• Add heavy exercises only when the classic push-up technique is perfectly mastered.
• To make it easier, you can split your workout into morning and evening.
• Try to work the muscles from different angles, doing classic push-ups and with different hand positions.

What are the possible contraindications?

Unfortunately, not everyone can do push-ups. Even despite the fact that exercise does not harm the body, a certain category of people with pathologies should refrain from such physical activity. These include:

• diseases of the musculoskeletal system,
• problems with joints and ligaments of the elbows and wrists.
• high pressure,
• stooping and increased thoracic kyphosis;
• cardiovascular diseases.

Special attention should be paid to excess weight. It is very important not to put too much stress on the joints and ligaments. In addition to them, the cardiovascular system will also suffer. In such cases, the best solution would be to contact a specialist. Therefore, to start practicing at home, it would be a good idea to consult with advanced specialists.

Sources:

https://www.avitasport.ru/article/Kak-i-skolko-nuzhno-otzhimatsya-chtoby-byl-rezultat https://cellulitoff.ru/uprazhneniya/otzhimaniya.html https://fitspine.ru/uprazhnenija/ dlja-pohudenija/mozhno-li-pohudet-s-pomoshhju-otzhimanij/