Classical push-ups train several muscle groups at the same time, and also train endurance and willpower. Beautiful relief and a fit figure to the face of any teenager. How to teach a child to do push-ups from the floor can be understood by considering a set of general strengthening exercises. Make it easier than a novice adult. A growing body is actively absorbing protein foods that help strengthen bone tissue and increase muscle volume. The level of general physical fitness will determine the speed of training individually.
Benefit
The benefits of gaining new strength training skills are invaluable:
- The muscles of the whole body develop.
- Strengthening and gaining muscle mass improves a good shape, overall athletic shape.
- Getting rid of excess body fat by increasing the load on the heart and circulatory system.
- Improving metabolism by burning extra calories.
- Increased stamina and overall strength, strengthen immunity.
- Proper breathing with power loads will further complicate the techniques performed without impairing well-being.
- Develops self-confidence and their abilities, which is reflected in other areas of adolescent life.
Understanding the mechanism of muscle strengthening forms a system of exercises. A professional trainer or physical education teacher is aware of the benefits of gradual training in any physical activity, systematic exercises, and increasing the number of tricks performed, making it difficult every next time. The correct order of the approach to learning leads to the rapid achievement of a sustainable result. You should not start with direct push-ups from the floor.
Body position
How to teach a child to push up from scratch? Classes should begin with a vertical wall, gradually increasing the angle of the torso. The correct position of the body is as flat as a string, hands - shoulder width apart, toes - together. The press is tight, and the lungs are full of air. Bending the arms at the elbows, they do push-ups from the wall until a slight fatigue appears. Perhaps up to 25-30 push-ups for the first classes. The following classes should be carried out every other day, paying attention to the restoration of muscle mass from the received loads. To alleviate fatigue, we pay attention to breathing - when lowering the body, air is inhaled, and when raised, it is exhaled.
What to do in a couple of weeks?
After a couple of weeks, you can switch to push-ups from the surface of the table, gradually increasing the number of exercises performed. Full bend of the elbows until the chest touches the furniture. Your back should be level and your pelvis should be in the same plane as your legs and shoulders. Exercises can be performed already for several visits in one session. The next step will be push-ups from the bench, which complicates the activities and increases the load on the spinal muscles. Increase either the number of presses, or - approaches, which allows you not to overload the muscles.
First exercise
How to teach a child to do push-ups correctly from the floor can be shown by a father, trainer or older brother by personal example. The first exercises can be facilitated by training not the whole body, but from the patella to the shoulder joints. Rest on the floor should be the knees, not the toes of the legs. For convenience, you can put a mat for yoga. For the child’s weakened muscles, half-presses are used, when the arms are bent or extended from the position of the body while lying on the stomach (jokingly called "push-ups from the pillow").
Conditions for a good result
To achieve sustainable results at any age from scratch, you need the following:
- It is worth making a training schedule to monitor rest and recovery of the body;
- exercises need to be diversified in order to use the maximum amount of muscle muscle;
- In addition to classes to increase the quantity and quality of benches, general physical training is recommended - running, squats, swimming, jumping, strengthening the abdominal press, working with dumbbells, overcoming obstacles, climbing a rope, playing volleyball and soccer.
Adhering to the set of exercises for two weeks, the child will be able to perform full push-ups from the floor at least 2 or 3 times. Most classes must be performed in three sets, this is justified by the fact that the body goes on to increase the loads gradually. You need to learn how to perform the bar to strengthen the abs, buttocks, arms and legs, starting with a few minutes of strengthening the whole body. The bar is the starting position for push-ups. Of the varieties of plank positions, it is necessary to choose a lighter one for the first approaches. During repeated actions, the position of the body should change the angle of inclination in order to transfer gravity to other areas. The bar on the elbows, on toes, on the fists, basic, lateral, with a raised leg - all varieties are available for development.
The correct position of the body. Features
How to teach a child to push up on the floor? To understand how to do this, you need to familiarize yourself with the correct positions of the body, contributing to the easier implementation of techniques in the future, to study the location of longitudinal and transverse muscle fibers. With a narrow setting of the arms, triceps are pumped up, and with a wide one - the pectoral muscles, on the fists - the hands, wrists, biceps are strengthened in the complex, on one arm - the main load falls on the shoulder girdle, ligaments. When obtaining stable results, you can proceed to pull-ups on the horizontal bar. Preliminary exercises will be climbing a rope, trees and a Swedish wall, overcoming high barrier shields.
An important condition for good physical shape is the correct diet and rest. Eating fresh fruits and vegetables, refusing to overeat and preferring sweet and savory foods lead to a toned figure. A sports diet is designed for a balanced set of essential vitamins and minerals by the body.
Conclusion
Now it’s clear how to teach a child to push up. We examined all the features of training. The development of a beautiful male figure with the right reliefs has been laid since childhood. If this information is discussed in the family circle and embodied in reality, then the issue of training will not arise like a typhoon on the horizon.