The program "100 push-ups" - we go to exploits

If you know a lot about sports loads and consider yourself already professionals in this field, try to go through the program "100 push-ups" with us. Not everyone can do it. However, the program is designed in such a way that for an ordinary person who is not used to constant training, this will also not be very difficult.

The main thing is constancy and perseverance. If you start exercising, then after 6-7 weeks you will be able to achieve the goal – 100 pushups. We'll look at a rough outline so you can see that it's not hard to get started.

What are push-ups for

Push-ups from the floor – one of the simplest and most effective exercises, agrees estet-portal.com. If you perform it regularly and correctly, then you can perfectly tighten your body, train your shoulders, make your arms strong and, oddly enough, your abdominal muscles.

You can do push-ups in any place convenient for you without additional shells and devices. Classes are designed for a not very long period of time, and the effectiveness speaks for itself. You will become more enduring and stronger, which will be useful to you in everyday life.

Thanks to a detailed methodology, the load builds up gradually and does not have a shock effect on your health.

Correct body position for push-ups

In order for the complex of exercises to be performed with maximum efficiency, the body position must be correct:

first you need to lie down on the floor;
put your palms next to your shoulders;
body must be straight;
while unbending your arms, lift your body up, watch your torso - head, buttocks and legs should be in one line;
lean only on the palms and toes of both feet;
go down to the starting position, only you can’t lie down on the floor;
There must be no contact with the floor until the end of the set.

If your training or health does not allow you to do full-fledged push-ups, you can do them on your knees, or rather, on the part of the thigh located just above the knee. But even in this case, the rest of the body should resemble a string.

Example of the 100 pushups exercise program

First you need to take a test. Take a starting position. Start pushing. Depending on how many push-ups you were able to complete, you choose the program (it will be described below).

Stay on the recommendations of your program, be sure to take breaks between training days. We will consider the program for beginners.

If you did less than 5 push-ups:

Day 1, approach 1 (hereinafter P) - (next will go the number of push-ups) 2, P2 - 3, P3 - 2, P4 - 2, P5 - 3, break 1 day, between sets 60 sec.

Day 2, P1 - 3, P2 - 4, P3 -2, P4 - 3, P5 - 4, break 1 day, 90 seconds between sets

Day 3, P1 - 4, P2 - 5, P3 - 4, P4 - 4, P5 - 5, break 2 days, between sets 120 sec.

Day 4, P1 - 5, P2 - 6, P3 - 4, P4 - 4, P5 - 6, break 1 day, between sets 60 sec.

Day 5, P1 - 5, P2 - 6, P3 - 4, P4 - 4, P5 - 7, break 1 day, between sets 90 sec.

Day 6, P1 - 6, P2 - 4, P3 - 5, P4 - 5, P5 - 7, break 2 days, between sets 120 sec.

If your test result turned out to be at the average level (21 & ndash; 25 push-ups), then the following load is possible:

Day 1, P1 - 12, P2 - 17, P3 - 13, P4 - 13, P5 - 17, break 1 day, between sets 60 seconds

Day 2, P1- 14, P2- 19, P3-14, P4- 14, P5- 19, break 1 day, between sets 90 sec.

Day 3, P1- 16, P2- 21, P3-15, P4- 15, P5- 21, break 2 days, between sets 120 sec.

Day 4, P1 - 5, P2 - 6, P3 - 4, P4 - 4, P5 - 6, break 1 day, between sets 60 sec.

Day 5, P1 - 5, P2 - 6, P3 - 4, P4 - 4, P5 - 7, break 1 day, between sets 90 sec.

Day 6, P1 - 6, P2 -4, P3 - 5, P4 - 5, P5 - 7, break 2 days, between sets 120 sec

If your test result is high (51-55 push-ups), then a more serious load is possible:

Day 1, P1 - 30, P2 - 39, P3 -35, P4 - 35, P5 - 42, break 1 day, 60 seconds between sets

Day 2, P1 - 20, P2 - 20, P3 - 23, P4 - 23, P5 - 20, P6 - 20, P7 -1 8, P8 - 18, P9 - 53, break 1 day, between sets 45 seconds

Day 3, P1 - 22, P2 - 22, P3 - 30, P4 -30, P5 - 25, P6 - 25, P7 - 18, P8 - 18, P9 – 55, break 2 days, between sets 45 sec.

This is an approximate training scheme, more detailed training plans can be found in the public domain. Upon reaching the goal of 100 push-ups, the most important thing will be to keep the result and not relax. To do this, follow this schedule: on Monday – 100 push-ups, on Wednesday we perform a high result cycle, on Friday – maximum number (minimum 100), on weekends – well-deserved rest.

Do not limit yourself to this load, train the muscles of the whole body, add running or swimming.

Do not forget that before starting the program, a consultation with a therapist is simply necessary.