How to teach a child to do push-ups: simple exercises, procedures and regularity of classes

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Classic push-ups train several muscle groups at the same time, as well as build endurance and willpower. A beautiful relief and a taut figure to the face of any teenager. How to teach a child to push up from the floor can be understood by considering a set of general strengthening exercises. This is easier to do than for a beginner adult. A growing body actively absorbs protein foods that help strengthen bone tissue and increase muscle volume. The level of general physical fitness will determine the rate of learning individually.

Benefit

The benefits of learning new strength training skills are invaluable:

1. The musculature of the whole body develops.
2. Strengthening and gaining muscle mass improves good relief, overall fitness.
3. Get rid of excess body fat by increasing the load on the heart and circulatory system.
4. Improve metabolism when burnedextra calories.
5. Increasing the body's endurance and overall strength, strengthening immunity.
6. Proper breathing during power loads will further complicate the performed techniques without compromising well-being.
7. Develops self-confidence and self-confidence, which is reflected in other areas of a teenager's life.

Understanding the mechanism of muscle strengthening forms a system of training. A professional trainer or physical education teacher knows the benefits of gradually learning any physical activity, systematic exercises and increasing the number of techniques performed, making it more difficult with each successive time. The correct order of approach to training leads to a quick and stable result. You should not start with direct push-ups from the floor.

Body position

How to teach a child to do push-ups from scratch? Classes should begin with a vertical wall, gradually increasing the angle of the torso. The correct position of the body is even, like a string, hands are shoulder-width apart, toes are together. The press is tightened, and the lungs are full of air. Bending the arms at the elbows, push-ups are performed from the wall until 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 relieve fatigue, pay attention to breathing - when lowering the body, the air is inhaled, and when lifting, it is exhaled.

What to do in a couple of weeks?

In a couple of weeksyou 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. The back should maintain a level position, and the pelvis should be in the same plane with the legs and shoulders. Exercises can be performed already in several visits in one session. The next step will be push-ups from the bench, which complicates the ongoing activities and increases the load on the spinal muscles. Increase either the number of bench presses or approaches, which allows you not to overload the muscles.

First exercise

How to teach a child to do push-ups from the floor can be shown by a father, coach or older brother by personal example. The first exercises can be facilitated by training not the whole body, but from the kneecaps to the shoulder joints. Rest on the floor should be knees, not toes. For convenience, you can put a yoga mat. For the weakened muscles of the child, half-push-ups are used, when the flexion-extension of the arms is performed from the position of the body 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:

• should make a training schedule to control the rest and recovery of the body;
• exercises need to be varied in order to use the maximum amount of muscle muscles;
• except for classes onincrease the number and quality of bench presses, general fitness training is recommended - running, squats, swimming, jumping, strengthening the abdominal press, working with dumbbells, overcoming obstacles, climbing a rope, playing volleyball and football.

Adhering to a set of exercises for two weeks, the child will be able to perform full-fledged 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 to increase the load gradually. You need to learn how to perform a plank to strengthen the abs, buttocks, arms and legs, starting with a few minutes of strengthening the entire body. Plank is the starting position for push-ups. From the varieties of bar positions, you need to choose an easier one for the first approaches. In the course of repeated actions, the position of the body should change the angles of inclination in order to transfer gravity to other areas. Plank on elbows, on toes, on fists, basic, side, with a raised leg - all varieties are available for development.

Correct body position. Features

How to teach a child to push up from the floor? To understand how to do this, you need to familiarize yourself with the correct body positions that make it easier to perform techniques in the future, study the location of the longitudinal and transverse muscle fibers. With a narrow setting of the hands, the triceps are pumped up, and with a wide one - the pectoral muscles, on the fists - the hands, wrists, biceps in the complex are strengthened, on one arm - the main load falls on the shoulder girdle,ligaments. When you get stable results, you can move on to pull-ups on the horizontal bar. Preliminary exercises will be climbing on a rope, trees and wall bars, overcoming high barrier shields.

An important condition for good physical shape is the right diet and rest. Eating fresh fruits and vegetables, avoiding overeating and preferring sweet and spicy foods lead to a fit 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 do push-ups. We have considered all the features of training. The development of a beautiful male figure with the right reliefs is laid from childhood. If this information is discussed in the family circle and embodied in reality, then the issue of education will not arise like a typhoon on the horizon.