Is it possible to pump up with push-ups from the floor: how to pump up with push-ups at home

How to pump up your arms with push-ups

Category Fitness / September 16, 2014

How to quickly pump up your biceps with push-ups

Boxing school Practice How to quickly pump up your biceps with push-ups

Usually, many people are interested in the question of how to pump up their biceps with push-ups precisely because it is the easiest thing to do at home and without taking any additional sports equipment. Push-ups can replace barbell exercises and give a fairly good effect for biceps growth.

Always follow the rules

So, let's chat about how to properly and effectively pump up your biceps with push-ups. First of all, don’t forget about some rules.

Do push-ups right

In order to pump up your biceps with push-ups, you first need to learn how to do simple push-ups correctly. Lie on the floor, place your hands with your palms down, slightly wider than your shoulders. Straightening your arms, lift your body. The body should be straight, the face should look towards the floor. Slowly lower yourself down, while actually touching the floor with your chest.

Biceps push-ups are similar to simple push-ups. Only to pump this muscle requires a different placement of the hands. Turn your arms in the opposite direction, fingers “watch” your legs and try to press your arms as close to your body as possible.

This position will specifically increase the load on the biceps. For greater convenience when performing the exercise, you can use dumbbells or a special rack. We lower our body down, touch the floor with our chest, and don’t forget about the correct placement of our elbows.

They should not diverge too much to the sides.

To pump up your biceps with push-ups, two workouts a week are enough. During this time, the hands have time to recover and rest. The number of sets should not be too large. For starters, four sets of twenty push-ups will be enough.

Do not use other muscles in your training. If you want to pump up your biceps. then do it right. It is possible to fully pump up your biceps with push-ups. you just need to do the exercises correctly. It is clear that when doing push-ups, the triceps and chest are also worked out to a sufficient extent. But since this is necessary for the harmonious development of the body, so what?

How many push-ups should you do every day

How many push-ups should be done daily is a question that interests everyone who decides to play sports.

Benefits of push-ups

Push-ups are one of the most versatile exercises. Push-ups can be standard or lightweight; If desired, you can, on the contrary, complicate them. You can adjust the load to suit your needs and capabilities.

No equipment is required, you just need enough floor space to fit your full height. As your strength begins to increase, you will be able to do more push-ups each day. It is believed that the ideal number is one hundred.

Is it so?

How many push-ups should you do every day?

It would be most convenient to choose a simple round number like twenty, fifty or one hundred push-ups, but the truth is much more complicated: everyone has their own level of training, which determines their ability to perform the exercise. If you're just starting to exercise, choose a small amount to start with.

For example, five push-ups with perfect technique will be a good solution for you. If you have a higher level of fitness, you can choose twenty, thirty or even a hundred repetitions.

Just be honest with yourself about what your fitness level is to determine the optimal amount.

Determining the ideal number

To figure out how many push-ups you should do daily, you first need to know if you're doing them correctly. The easiest way is to cheat and let your body settle into a more comfortable position so you can do a few more reps.

Focus on keeping your back straight and lowering each push-up slowly to the desired level, and then gently lifting yourself back up.

After that, you should take into account what your goal is. If you want to get stronger and build muscles, you need to exercise until you feel tired

This means that you will have to continue doing push-ups until your arms no longer support you. If you want to get stronger, you need to do multiple sets of fewer exercises.

Start by finding your strength limit, then do two reps with fewer exercises. That is, if you can do twenty-five push-ups, do twenty-three in two sets, resting in between. Increase the amount of exercise every few days.

Other exercises are difficult to do every day, but this does not apply to push-ups. The main thing is to make sure that you choose the optimal amount for your capabilities and give your best every day.

Changes in training

Push-ups can be done in several ways. You can choose the classic version, the version with your hands brought closer together, or, conversely, with your palms more apart. The second option forces you to strain your triceps more, and the third – the muscles of your shoulders and chest.

The number of exercises in each option may be different, this is due to how developed specific muscle groups are. Try to include different exercises in your workouts, always pay attention to your technique - all this will allow you to strengthen your muscles and perform more push-ups.

Setting a specific goal for yourself will help you stay motivated.

Whether it's ten pushups or a hundred pushups, setting a goal helps you focus and get things done faster. In addition, you immediately notice progress and can monitor the development of your strength, which gives you strength

Set of exercises

To make big arms with impressive definition, you need to perform complexes separately for muscle groups above and below the elbows.

So, on one day the shoulders and biceps-triceps complex should be trained, on the other day - the forearms, wrists and hands.

A set of exercises can include any elements or movements, but beginners are not recommended to practice more than four or five in one day.

Below are complexes for each part of the limb, consisting of the exercises described in detail above.

Option #1

warm-up;
hanging on a horizontal bar with weights;
dumbbell wrist curls;
holding the barbell plates;
a small cardio load as a completion of physical activity.

The next complex is aimed at pumping up the biceps, triceps and brachialis.

Option No. 2

warm-up;
“diamond” push-ups;
"hammer";
concentrated lifts on the Scott bench;
French press with dumbbells;
Dips (for amateurs and advanced);
cardio load.

This complex includes a larger number of elements, since it is designed for a higher level of physical fitness.

Is it possible to pump up with push-ups?

Push-ups use almost every muscle in the human body. Push-ups must be done correctly and slowly. Push-ups are a physical exercise aimed at developing the chest and triceps muscles. But despite all the usefulness of push-ups, you won’t be able to get pumped up using just one exercise.

When doing push-ups, a person receives a load on the muscles equal to 65% of body weight. This is not enough for increased muscle growth. There is no need to switch to week 2.

Note!

You just need to periodically increase the weight of the load and the effect will not take long to appear. Now you know how to build muscles with push-ups. Fortunately, I found this site, after looking at the push-up programs, I had a question.

The remaining 4 days are spent on muscle recovery or do you need to do other types of push-ups?

How to build muscles with push-ups

Hello. I'm currently on week 4 of push-ups.

If I start bulking up, will this affect the number of times I can do regular push-ups? Dear admin, in the article you noted that you need to choose a load weight so that you can perform no more than 14 push-ups.

I wouldn't recommend push-ups for building biceps. Many athletes, while on vacation or on the road, use push-ups to maintain their physical shape and keep their body in good shape.

Push-ups allow you to exercise anytime, anywhere. To do push-ups, you don't need to go to a gym or hire a professional instructor.

Firstly, classic push-ups using only your own body (without additional load) do not provide such physical activity as a barbell press.

Tell me, I want to do some pull-ups) since I haven’t done any sports at all, the maximum I can do is 10 push-ups. and at 35 I decided to get myself in order) and decided to start with home push-ups.

The most important!

But here’s something that’s unclear to me: 1) How many times a week should you do push-ups? Question No. 2 - I want to gain muscle mass... as far as I understand, in addition to the chest and triceps muscles, push-ups still involve the biceps, back, and abdominal muscles?

There is no need to do push-ups 5 times a week, as the muscles will not have time to recover. There are special types of biceps push-ups, but compared to dumbbells, the effect of such push-ups is negligible. Many people mistakenly believe that for strength training it is enough to do only push-ups.

All about push-ups

In this article I want to share my thoughts and experiences on how to build a workout using push-ups and how to develop your body with them. Most of us do push-ups “normally”.

All movements must be done with full muscle tension. You should “feel” the muscles that you are pumping in push-ups.

It is also very important to understand that push-ups can pump up almost the entire torso.

The back is just barely involved. I’ll tell you in order.

The main thing is that the muscles stretch and hurt during this exercise. The triceps are pumped with push-ups with the narrowest “grip”. Push-ups with clap develop more strength. Just like on the horizontal bar, you can do push-ups with weights. Well, then you can make your own program based on basic push-ups. And then you can improvise.

Load during push-ups

Therefore, push-ups are most useful during drying. But gaining extra pounds of lean muscle will be difficult if you don’t use weights. You need to think about your diet, as it plays an important role if you want to get pumped up with push-ups.

To prevent addiction and training to still give results, systematically complicate push-ups and change your set of exercises if you want to pump up with push-ups.

Push-ups alone will not be enough, and for this reason additional exercises should be introduced.

One push-up should last at least 4 seconds. Add variety to your push-up workout. Classic push-ups do not put stress on the biceps. Despite popular belief, push-ups are not a magical exercise.

How many times to do push-ups

How many push-ups?

Push-ups are basic exercises in sports. And, probably, everyone has tried push-ups more than once in their life.

But not everyone is good at it, and many give up this exercise, considering it ineffective. However, it is not for nothing that push-ups are so popular not only among athletes, but also among fighters.

In this article we will look at how to do push-ups, how many times and how to increase the number of repetitions.

Six week program

This program includes mastering 100 push-ups. It is one of the most effective for developing chest and triceps muscles.

The main thing in this workout is to determine your fitness level. This way you can tell yourself how many push-ups you need to do. If you do no more than 10 push-ups, then you are still a beginner and you need to start small.

If you managed to complete up to 15 push-ups, then you can call yourself a strong average person. If you get 20-25 push-ups, then you are already well prepared. And if all 30 or more, you have clearly succeeded in this matter.

Advice!

You need to exercise regularly, three times a week. You also need to take breaks one day at a time. That is, if you did push-ups on Monday, then you need to take a break on Tuesday.

Remember about rest, you need to rest for 60 seconds between exercises and perform them in 3-4 sets.

In 6 weeks you should achieve a result of 100 push-ups.

Thus:

Determine your level.
You work out 3 times a week.
Do 3-4 approaches with a break of 1 minute.
Every week, increase the number of repetitions while maintaining the same number of approaches.

Advanced training program

If you need to achieve results as quickly as possible, then there is one good way, but it will require diligence on your part. The training program includes exercises for the triceps and chest muscles.

To start, you will need to perform 3-4 sets from the bench. The bench should be low. Maximum 20 centimeters in height. Just put your feet on the bench and do 10-12 push-ups. The amplitude should be one to two seconds. As you inhale, you push while lying down, and as you exhale, you return to the starting position. Rest between exercises should be 30 seconds.
For the first three approaches, do the exercises so that your arms are as close to your body as possible. The elbows should go along the body. This way you can provide load on the triceps.
Then you need to perform three approaches with your arms wide apart. This will ensure that the chest muscles are stressed.
After completing 6-8 approaches, you need to remove your feet from the bench and, taking a prone position, repeat these exercises. Don't forget to rest before your next set. This time the rest should last for two minutes.

You will notice that the exercise will be easier at first, as the load will decrease. This will allow you to perform more repetitions. Then you can increase the number of push-ups. But don't forget that you need to take breaks one day at a time.

Both programs are suitable for both men and women. However, for girls it is better to do 2 approaches for each exercise.

How to do push-ups to pump up pectoral muscles for men

Every man can “sculpt” himself an ideal body if he tries. Moreover, this can be done both in the gym and at home. In this case, the correct exercise program is very important, which will depend on the goals being pursued.

So, if the main task is to pump up the chest muscles, then the main exercises are push-ups for the pectoral muscles. Push-ups have a number of variations. They can be performed from the floor, on uneven bars, and so on. All of them qualitatively work the chest muscles. Let's look at how to do push-ups correctly to pump up your pectoral muscles.

Push-ups are the main exercise for pumping up the chest muscles, and working the triceps, shoulder girdle, abs and back. In addition, they are good for health. When you perform an exercise, the muscular and cardiovascular system is stimulated. The heart rate increases, causing the muscles to fill with blood.

Push-ups also help burn fat and keep a person in shape. One of their advantages is that they can be performed both in the gym and at home.

You can vary the load using all kinds of weights.

Advice!

Of course, the answer to the question of whether it is possible to pump up the pectoral muscles with push-ups will be positive, and by doing it regularly, you can see for yourself.

When creating a program for doing push-ups to pump up your pectoral muscles, initially consider the following important rules:

When performing exercises, be sure to control your breathing. If you breathe incorrectly, your body will not receive enough of the necessary substances, which will affect your workout performance. Also, incorrect breathing technique can cause disturbances in the functioning of the heart and internal circulation.

The main exercises for pumping up the chest are push-ups for the pectoral muscles, dips on the uneven bars, and also the bench press. Let's take a closer look at them.

If we pump up our chest with push-ups, then it’s worth supplementing the program with a bench press, which helps to achieve very good results. There are three main types of bench press. They allow you to develop, increase the volume and strength of the upper, middle and lower thirds of the chest.

In the question of how to do push-ups to pump up the pectoral muscles for men, parallel bars will also help you. Push-ups help to work the upper chest. The point is that you need to lift your own body with outstretched arms, while raising your legs. The torso can be held vertically or slightly tilted relative to the floor.

To increase the load, you can use weights suspended by belts behind the neck. They can also be replaced by a special weighted vest or a regular backpack of sufficient weight.

Attention!

Push-ups for the upper pectoral muscles are recommended to be performed on parallel bars, where the distance between the handrails is greater than the width of your shoulders. With a narrow arm position, the triceps will swing more than the chest.

There are a large number of push-up programs. The chest push-up program discussed below is suitable for beginners who want to master the exercise and increase muscle mass. It looks like this:

Thus, dedicating some time to push-ups every day. you can give your chest muscles a beautiful relief, make them strong and resilient. Combine them with other exercises and do them regularly, and then the results will pleasantly surprise you.

The best triceps exercises without dumbbells and machines

With these exercises you can pump up your arms at home without dumbbells, barbells or even exercise machines.

The great thing about triceps (and chest) exercises is that they can be done anywhere. This requires nothing more than the floor and walls. Here are the 3 best exercises:

1. Push-ups with narrow arms (diamond or diamond push-ups)

Close-grip push-ups (here we are looking at a variation called diamond push-ups) are not an easy exercise, but when done correctly they are one of the best for the triceps.

In regular push-ups, your arms are placed slightly wider than your shoulders, so the load is distributed between the chest and triceps. And with a narrow grip, only the triceps are loaded, because in it the palms are placed together and the elbows are kept close to the body.

Here's how it should be done:

Place your hands on the floor, connecting the thumbs and index fingers of both hands, creating a “diamond” (triangle) shape.
Keeping your elbows as close to your body as possible, lower yourself down until your chest touches the outside of your palms.
Keep all muscles (abs, buttocks, thighs) tense
Raise your body up to the starting position. Then do it all over again.

Lightweight options (if the usual method is too difficult):

Close-grip wall push-ups
Close-grip push-ups with emphasis on a bench (or any other elevation)
Regular push-ups

Complicated options (if the usual method is too easy):

Close-grip push-ups with feet resting on a height (for example, a chair)
Close-grip push-ups with weights (such as a backpack)

Triceps push-ups

This is another exercise that works the chest and triceps to varying degrees, depending on the variation you choose.

For most people, this exercise will be a good place to start, but your goal should be to progress to dips (they involve more muscles in the work).

The only downside to dips is that you have to find something suitable to do them. On playgrounds, bars are most often present, but instead of them, you can use the corner of a table or two strong chairs.

Here's how to do this exercise according to the video above:

Maintain balance between two benches or chairs, keeping your feet on one and your hands on the opposite side.
Push your chest forward and keep your back straight.
Lower yourself until your elbows are bent at about a 90-degree angle.
Then rise up, straightening your arms.

Lightweight options:

Triceps push-ups with bent knees (feet on the floor)
Bench push-ups for triceps with feet on the floor

More complicated options:

Triceps push-ups with weights. Place your backpack or suitcase on your hips.
Dips

Weighted dips (hang a heavy backpack or use something that can be secured between your legs).

Triceps extension

All of the previous exercises are great because they work multiple muscles at the same time.
But single-joint, or isolated, exercises are very useful for working out lagging muscles. The video above shows the exercise using a TRX machine and a weighted vest, but you can use a wall or other surface.

Here's how it's done:

Stand in front of the TRX, table, or wall and place your hands about 15 centimeters apart.
Place your feet about a meter from the wall. Maintain tension in your abs and glutes to keep your body in a straight line.
By bending only your elbows, lower your entire body so that your head drops just below your hands.
Do not make any movements with your elbows other than flexion and extension.
Lift your body using only triceps strength.

Lightweight version:

Triceps extension from the wall (the position of your hands and the smaller the angle between your body and the wall, the easier)

Complicated option:

Triceps extension from the floor

How many push-ups should you do per day for muscles and weight loss?

Posted in Sports and exercise

Push-ups are one of the most useful and popular types of exercise, but not everyone knows how many push-ups they need to do per day to achieve their goal. And everyone’s goals are different: some want to improve their physical fitness, others want to build muscles, and others want to lose weight. Today we will try to give recommendations that are useful for everyone.

About how many push-ups you need to do per day to get pumped up

Now let's move on to the point that tells you how many push-ups you need to do per day to pump up. The chest muscles that are pumped up during push-ups are shaped like a fan. This is useful to know in order to pump up the entire muscle.

To pump up, you need to do push-ups several times a day, from time to time changing the width of the distance between your hands, and changing the position of your head.

In addition, during push-ups, the muscles of the arms and back muscles are pumped, and the wrists and elbows are strengthened.

Attention!

And yet, we worry about how many push-ups a day we need to do to get pumped up. For men, this amount can reach 100 times in 1 of 3-5 approaches per day. However, you should understand that not everyone can do so many exercises at once.

Therefore, it is recommended to start with the maximum number of push-ups possible for you at a time, but be sure to do at least 3 sets with a break of 60 seconds. To achieve the best result, you should do push-ups efficiently, feeling all your muscles, do not linger at the top point, but do the exercise slowly.

When a high level is reached, you will wonder how many push-ups you need to do per day to further improve your shape. 100 times of 3-5 approaches is enough, but the exercise itself can be complicated, weighted with dumbbells, performing it on one arm or with a leg lift.

By the way, weighted push-ups are the most effective for gaining muscle mass, so regularly change dumbbells and weights to heavier ones. For women, it is recommended 35-40 times, 3 sets per day - this number of push-ups will help to effectively and quickly pump up muscles.

About how many push-ups you need to do to lose weight

How many push-ups do you need to do per day to lose weight, and is it possible to lose weight with push-ups? Yes, it is possible, since with regular push-ups, muscle mass develops, which requires more calories.

In addition, about 9-10 kilocalories are spent in 1 minute of push-ups. By doing 40 push-ups in 3 sets, you can lose weight and still eat well, consuming not 800, but 1800 kilocalories. In addition, push-ups speed up your metabolism.

To lose weight, men should do 60 push-ups in 5 sets with a difference of 30-50 seconds.

How to quickly build up arm muscles

Triceps and biceps develop quite quickly, but it takes time. In the first month, the muscles become toned and adapt to the load. You can see the results after the second month of training. For quality growth, it is necessary to provide the body with a balanced diet. For growth, you need to consume 3 - 4 grams of carbohydrates per kilogram of weight, 3 - 4 grams of protein, 1 - 2 grams of fat (b-40%, y-40%, g-20% of the daily value). Distribute equal portions throughout the day, eat 5-6 times a day.

Remember! For muscle growth, hunger is the first enemy. Fasting triggers the release of the hormone cortisol, which breaks down muscles. Try to eat small meals every 3 hours that contain all the nutrients.

Train your arms no more than twice a week, considering that they are auxiliary muscles in back and chest training. At least two days should pass between hand workouts. Try to add more weight or more reps each workout. For example, in your last workout you lifted a 20 kg biceps barbell for 12 reps. Next time, try lifting a 25kg weight for 8 to 10 reps. So, progress each exercise as needed, but don't go to extreme weights. For speedy growth and recovery, be sure to stretch your muscles. To stretch the biceps: Stretch your arm out in front of you, palm facing up. With your other hand, pressing down on the palm of your straight arm, pull your wrist toward you, feeling the stretch in your biceps brachii muscle. To stretch the triceps: place your arm bent at the elbow behind your head. The elbow looks up, clasping it with the second hand, lightly pressing on top of the elbow joint, stretching the triceps muscle.

Important! Don't skip meals after training. Within 40 minutes, food rich in proteins and carbohydrates should arrive. You can add simple carbohydrates, such as flour, to this meal.

The rapid release of glucose and insulin into the blood will prevent the catabolic process (muscle breakdown). But do not include fatty foods in such a meal; fat can inhibit the absorption of protein, which builds new fiber. Therefore, a timely and correct diet will help muscles grow faster.

Is it possible to pump up with push-ups and pull-ups on the horizontal bar?

Site Administrator | 06/02/2015

You can get pumped up in six months if you start doing the listed exercises: push-ups and pull-ups on the horizontal bar.

My weightlifting coach sternly said that he was promoting a truly barbaric sport.

When lifting barbells and weights, we often do not control the load, which builds muscles and destroys our musculoskeletal system.

Attention!

You can easily get pumped up with push-ups and exercises performed on the horizontal bar (bar).

You need to do push-ups from the floor 8 times.

To begin with, just two approaches will be enough.

Follow the technique - do not bend your legs, do not stick out your back. Breathe correctly.

After 10 days, you should increase the number of repetitions to 10, and the number of approaches to 4.

Your ultimate goal is to increase the number of approaches to 8-10 and reduce the number of repetitions to 3-5 times.

During the first week of exercising on the bar, my trainer recommends only hanging and not doing pull-ups.

The duration of the hang is approximately 30-50 seconds. This is a very useful introductory spinal stretching exercise. 3 approaches every day.

The second week, perform pull-ups yourself, with a wide and narrow grip, with your palms facing you (biceps) and outward (back, triceps).

Perform inversion lifts on the bar and parallel parallel bar push-ups (triceps, back).

3 sets of 8 reps.

Gradually increase the number of approaches to 6-10, dynamically reducing the number of repetitions to 3-4, working on “mass”.

Important!

I outlined the basic principle of pumping up with push-ups and pull-ups on the bar.

There are quite a lot of exercises online. Finding them won't be difficult.

The most important thing is to adhere to the elementary scheme that I proposed.

Your main task is to build muscle mass by reducing the number of repetitions in one approach.

If desired, you can perform exercises on the horizontal bar and parallel bars with weights attached to your legs.

You can only pump up the main muscle groups in a yard, not a gym.

The material was prepared by me, Edwin Vostryakovsky.

Physical fitness standards in the army for contract soldiers and some aspects of service

Today, everyone who has served in the Armed Forces of the Russian Federation has the right to continue serving in the army by concluding a contract with the state. But in order to conclude a contract and begin training, it is necessary to pass several tests and meet the necessary physical standards for contract soldiers, since contract service in the army presupposes a greater level of physical training for professionals compared to conscripts.

The future contract soldier must first appear at his military registration and enlistment office or special selection point with the necessary package of documents. This is followed by an interview with specialists and tests to identify the candidate’s abilities and potential.

Based on the test results and the conclusions they receive, the applicant will be recommended the most suitable military specialty and place of service for you. Of course, this is all provided that he passes the selection according to all the above parameters.

Then the order of passing various commissions is determined for him, followed by passing the standards.

Important! By the way, military personnel pass standards in accordance with the approved standards and norms of the NFP 2009. It is also necessary to have appropriate health within the framework of group A (fit for service) or group B (fit with minor restrictions).

This is important to know: What is the purpose of military registration of citizens?

What is physical training in the army?

Physical fitness standards in the army for contract soldiers

regulated by a special provision “Manual on physical training in the RF Armed Forces”, approved by order of the Minister of Defense A. Serdyukov No. 200 dated April 21, 2009. The minister considers physical training to be the basis of a soldier's combat readiness, and by increasing it, you will certainly increase the combat effectiveness of the entire army.

Important! The main task of physical training is to qualitatively change the combat readiness of personnel to implement the most difficult tasks set by the command.

Physical fitness requirements for applicants vary significantly in workload, in accordance with the profession that has been chosen.

There are three main groups:

for candidates for service in the Airborne Forces, Airborne Forces, reconnaissance, special forces and marines;
for personnel of combat units, support, military management, students of military schools;
for workers of logistics, medical and maintenance services of the fleet, military bands, employees of management units, cadets of training centers.

Each of these groups has its own gender characteristics and focuses on certain age categories.

A candidate for contract service must fulfill three basic standards with minimum requirements:

strength (pull-ups, kettlebell pushes, push-ups);
speed (60 m sprint, 100 m sprint, shuttle run);
endurance (1 km run, 3 km run, swimming and cross-country skiing).

Citizens have the right to choose standards independently. Failure to comply with at least one of the three standards is excluded, and the pass will not be counted.

The physical fitness of candidates is checked by specialists from the relevant department. The results of passing the standards by applicants must be recorded after the fact in a specially created card.

The standards must be met during a separate day, while in sports uniform.

The standards are based on the gender and age of the candidates:

Group 1 – up to 25 years;
Group 2 – up to 30 years;
Group 3 – up to 35 years; then, at intervals of five years, the serial number of the group increases.
the last group, 8th, corresponds to ages over 55 years.

Everyone must receive the required passing total score based on the results of testing the physical readiness of a future military professional.

A fighter is assessed as follows:

What physical fitness standards must a contract worker comply with?

When the rapid development of high technologies made it possible to use the most modern weapons, such as long-range unmanned vehicles and enormous destructive power, and direct fire contact with the enemy began to become a thing of history, it would seem there was no need to study hand-to-hand combat. However, the reality is completely different.

The most modern and reliable equipment can be destroyed by the enemy or fail, then the fighter must be prepared for long marches over the most rugged terrain to occupy new positions. In most cases, such readiness can be ensured by good physical training.

Therefore, the standards for contract workers look like this:

male candidate under 30 years old: push-ups – 45 times; pull-ups – 10 times; sprint 60 m in 9.8 seconds; 100 m sprint in 15.1 seconds; shuttle run 10x10 in 28.5 seconds. Endurance test: 3 km marathon - 14.4 min; 1 km – 4.2 min; skiing 5 km – 28 min.;
male candidate over 30 years old: push-ups – 40 times; pull-ups – 8 times; sprint 60 m in 10 seconds; 100 m sprint in 15.8 seconds; shuttle run 10x10 in 29.5 seconds. Endurance test: 3 km marathon - 15.15 minutes; 1 km – 4.45 min.; skiing 5 km – 29 min.;
female candidate under 25 years old: push-ups – 12 times; press (torso bends) – 25 times; 60 m sprint – in 12.9 seconds; 100 m sprint in 19.5 seconds; shuttle run 10x10 in 38 seconds. Endurance test: 1 km marathon – 5.2 min.;
female candidate over 25 years old: push-ups – 10 times; press (torso bends) – 20 times; 60 m sprint – in 13.9 seconds; 100 m sprint in 20.5 seconds; shuttle run 10x10 in 38 seconds. Endurance test: 1 km marathon – 5.45 min.

Contract soldiers who are periodically certified and who do not score the required points receive five months of rehabilitation before the question of dismissal from the armed forces arises.

Interesting! To encourage those who have passed the standards with high scores, a salary increase is provided (for current contract soldiers).

Important! In addition to the requirements for the candidate, there are also a number of conditions that must be met to ensure successful passing of the physical exam:

clothing: several options are allowed, but mainly sports uniforms;
climatic conditions: the ambient temperature at the time of passing the standards must be between -15 and +35 degrees Celsius. Going beyond the limits here is strictly prohibited, otherwise irreparable harm to health may be caused.

Is it possible or not to get pumped up with push-ups? Men's online magazine Mensweekly.ru

Every guy and man wants to have a toned figure with muscles. But not everyone has the desire and opportunity to go to the gym, so they try to build muscle mass with the help of classic exercises familiar to everyone.

And one of these exercises is push-ups. Their advantage is that you can perform push-ups anywhere, even in a small room. In addition, they develop endurance and strength well.

Well, what about muscles, does exercise help them grow or not?

Is it possible to get pumped up with push-ups: answers to questions

Many representatives of the stronger sex are interested in whether it is possible to increase muscle mass with the help of this simple and universal exercise? After all, most often the sources provide information that push-ups do not affect volume, they only increase your strength. Strength and endurance are, of course, good, but I would also like physical activity to have a positive effect on your figure.

So after all - yes or no? Yes, it is very possible to pump yourself up with push-ups, but only on condition that you perform them with additional weights. At first, your weight will be enough for the load, but after a few sessions you will feel that doing the exercise has become too easy.

Which weight is better to choose? This can be either a regular weight plate or a special weight belt. There is no need to overdo it and take on a lot of weight right away, start with the minimum. After 2-3 weeks of regular training with this weight, you can increase it. Don’t overestimate your strength and don’t try to do push-ups with a lot of weight right away, as this can cause injury.

Why are weights needed? For muscles to grow, they require a certain load. If the weight is small, do not expect an increase in muscle mass. The more weight you use in training, the faster your muscles will grow. And since with a regular push-up you only use your body as a load, this is not enough.

Where to place the weight? So you bought a belt or a plate, but where to attach them? Legs are definitely not suitable, the weight needs to be placed on the back, in the middle. Do not place it on your lower back or shoulder blades; such experiments can end in disaster.

How to do push-ups? You need to do it using the classical technique. Do not rush under any circumstances; do the exercise slowly. If you wish, you can ask someone close to you to monitor the technique and, if necessary, adjust the load on your back.

How many push-ups should you perform? To gain mass, you need to take the maximum weight and perform a small number of repetitions - 10-15 times is enough. What about approaches? 3-4 approaches are enough; after push-ups, be sure to do a few more exercises with weights.

Attention!

How many times a week? You don't need to do the exercise every day. 2-3 workouts are enough, let the muscles rest after the load for 1-2 days.

What muscles are pumped? It all depends on what type of push-ups you are doing. If the palms are placed wide, the load goes to the chest and shoulders. If they are placed narrowly - on the triceps. As for the biceps, this exercise is not the best for this muscle. Push-ups also work the back muscles, abs and buttocks.

When can I expect results?

Everything is individual: some managed to pump up well in 1-2 months, while others needed more time. Much depends on nutrition, do not forget to eat as much protein as possible. Carbohydrates should be slow and fats should be healthy.

Despite the fact that push-ups do increase muscle mass, you shouldn’t expect tremendous results - you definitely won’t become a bodybuilder. Therefore, in order to increase volume, combine push-ups with other types of exercises. Buy collapsible dumbbells for home, they will save space and money.

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How to quickly learn to do push-ups

If you still can’t do it even once, watch the video, it shows auxiliary exercises that will prepare you to perform full quality push-ups from the floor.

Next I will tell you a little more about how to learn push-ups depending on your level, but there are some things you need to know now and always remember:

Keep your body straight (buttocks level with shoulders)
Engage your core muscles as much as possible to stabilize your lower and upper body.
Do not relax throughout the exercise
Keep your shoulder blades together to engage your chest muscles and protect your shoulders.
When moving down - inhale, when moving up - exhale

How long will it take

It’s quite possible to quickly pump up your arms at home or in the gym, but don’t count on instant results.

At the same time, many professionals recommend pumping up the shoulders, back and chest, because some muscles are connected and perform one action, only in different directions.

For example, the triceps are very strongly connected to the upper chest, and these muscles must be pumped at the same time, otherwise there will be no result.

The time required to pump varies depending on the specific muscle.

Biceps are the “hard worker” in our body; even a beginner can pump it up in just two months.

It will take at least six months to work out the small muscles and ligaments of the metacarpus and fingers, provided that the rest of your body is in ideal shape.

The pumping speed (even with the correct technique) depends on many factors:

age;
metabolic rate;
genetic predisposition;
state of the body at the moment.

Equally important is proper nutrition: an athlete must consume at least 100-150 grams of animal protein per day.

Is it possible to pump up with push-ups?

Push-ups are a wonderful way to keep fit. During this exercise, your triceps and chest are pumped up, while you can keep the rest of your muscles in shape.

If you don't know if you can get pumped up with push-ups, then experienced bodybuilders can dispel your doubts.

They claim that push-ups replace the bench press in a lying position, so you can pump up your chest and triceps with push-ups

How to get pumped up with push-ups

Push-ups are a kind of lifting a barbell, so pumping the chest is very intense. But in order for all the muscles to work, you need to periodically change your position - place your arms wider or narrower, change the inclination of the body, and so on.

When we simply do push-ups, we work the middle muscles of the chest. If we throw our legs on the bench, then the upper chest is already actively working. How to pump up so that your triceps are sculpted and muscular? – To do this, you need to position yourself so that your elbows are along your body, and then you will achieve the desired result.

How many push-ups do you need to do to get pumped up?

If you are very interested in the question of how many push-ups you need to do to pump up, then there is no single answer. Everything is very individual. But if you practice systematically and conscientiously, then in about 3-4 months the first visual result will appear.

Just don’t think that if you do push-ups too many times, you will achieve your goal faster. You definitely need to do push-ups until your muscles become sore. Without pain there is no growth - every experienced athlete knows this.

How to pump up arm muscles at home

Biceps and triceps, like any other muscle groups, grow under the following conditions: high-quality load, proper recovery and diet. If the body, including the muscles, lacks nutrients, then no matter how correctly you train, there will be no result.

Muscles need fuel. Not only protein, as a building material, solves the problem, but also carbohydrates - energy. It follows that lack of energy will stall progress. For high-quality muscle growth, proteins, fats, and carbohydrates are needed. The first thing you need to do at home is eat. The second most important thing is physical activity. Their frequency and technique must be of the same quality as nutrition. It’s not worth doing all the existing arm exercises. Overwork does not cause muscles to grow.

It is advisable to include three exercises for the main muscle groups in your arm training. The number of repetitions is 6 – 12 times, without exceeding the last figure. Accordingly, the weight should be heavy enough for a given number of repetitions.

Note! The last repetition must be performed with all your might. “Failure” of muscles leads to their rapid growth. In essence, this is a micro-rupture of fibers, which is compensated by the supply of nutrients that serve as building material. New muscle tissue is formed. Without this, tissue growth is not possible.