The video provides a comprehensive four-week training plan for becoming an expert in push-ups. The training begins with preparing the arms and shoulders, followed by a warm-up routine that includes small controlled circles and chest development with a towel.
The training then moves onto wall push-ups, starting with smaller push-ups and gradually increasing the difficulty. The video also demonstrates the diamond push-up on the wall, which focuses on the chest and triceps. Unilateral push-ups on the wall are introduced next, working on one side at a time to improve balance.
The training plan includes the knee flexion exercise, which focuses on the chest, abdomen, and shoulders. The video also provides tips on maintaining correct posture during push-ups, avoiding common mistakes, and increasing the number of repetitions as the trainee's skill improves.
The training plan concludes with conventional push-ups, which define the shoulders, chest, abdomen, and even the glutes. The video emphasizes the importance of maintaining good posture and performing the exercise correctly.
The video advises not to do the workout every day, suggesting two to three times a week is enough for the first week, with more aerobic exercises included. As the weeks go by, more bodyweight lifting exercises should be included in the training.
The video encourages viewers to divide their body into parts and do a dedicated workout for one muscle group at a time. It also stresses the importance of stretching the muscles after working out to relieve tension.
1. The individual aims to become an expert in push-ups in four weeks [Document(page_content="00:00:00.00: I want to become an expert in push-ups\n00:00:06.00: in four weeks, so your training\n00:00:08.34: will start like this, turning your arms\n00:00:11.76: will prepare your shoulders to support the\n00:00:13.65: weight of your body.\n00:00:21.72: doing the small,\n00:00:23.34: controlled circles for 10 seconds now\n00:00:25.89: go bigger for another 10 and finish\n00:00:29.22: the last ten seconds do the big ones\n00:00:31.86: now repeat all this rotating your arms\n00:00:35.37: backwards you can also do this\n00:00:37.56: warm-up with one arm at a time here\n00:00:41.04: 's one more thing To give\n00:00:42.75: your muscles a good stretch,\n00:00:44.48: chest development with a towel, don't\n00:00:47.67: skip this part, it's essential to\n00:00:50.10: prepare your chest for push-ups\n00:00:52.31: Take a towel or shirt, hold it\n00:00:55.98: behind your back and lift your\n00:00:58.44: shoulders until you feel a shout\n00:01:00.01: in front of your chest hold this position\n00:01:02.41: for 30 seconds then relax do it\n00:01:06.04: twice more just don't pull too much respect\n00:01:09.10: your body's limit let's continue\n00:01:12.15: wall push-ups the push-up is one of the\n00:01:16.18: most effective bodyweight lifting exercises\n00:01:18.49: but you need to gain a\n00:01:20.71: little strength first to being able to\n00:01:22.84: climb, so a good way to start\n00:01:24.91: is from the wall instead of the floor, position\n00:01:28.06: your feet a forearm away from the\n00:01:30.19: wall with your palms resting\n00:01:32.71: on them, start flexing your arms, do not\n00:01:35.92: place your hands too high, this takes away the\n00:01:38.29: effectiveness of the exercise, they should be\n00:01:40.99: close to your chest between push-ups\n00:01:42.87: keep your head up and look at the\n00:01:45.40: wall while doing the exercise\n00:01:47.92: Once you can do 15 consecutive push-ups\n00:01:49.98: on the wall, move the pieces too far apart\n00:01:52.87: as this will increase the level of the\n00:01:54.85: challenge and help you gain more\n00:01:56.98: strength\n00:01:57.61: E now we have the diamond push-up on the\n00:02:01.06: wall Ok it's time to give\n