How to do push-ups from the floor?
Physical self-improvement with the help of strength exercises is quite popular today. The incentives to start such work are varied - solving health problems, body shaping, the desire to increase athletic performance. There are also plenty of ways to achieve your goal.
push ups then gender muscle groupsIt is not forbidden, of course, to sign up for a fitness club or visit a familiar gym, but you need to remember that properly organized homework is no less effective. You can achieve good results in building muscle mass without even using any special equipment. The simplest push-ups from the floor develop all muscle groups, counting the number of push-ups performed is the most elementary way to check the level of physical strength.
Consistency and moderation are the keys to success
Push-ups, like any physical activity, have indications and contraindications. This kind of training is suitable for those who are determined to develop, strengthen, and build up muscles. It is a misconception that push-ups affect only the muscles of the chest and arms. Correct execution of the exercise allows you to work out the muscles of the legs, back, and abdomen. Before starting training, it is necessary to assess the general condition of the body. Respiratory diseases, heart disease are a serious reason to refuse classes, at least before consulting a doctor.
Regularity is an important condition for the effectiveness of classes. It is better to perform the daily norm of push-ups in stages, dividing the entire set of exercises into equal parts. The minimum number of approaches is two - morning and evening, but if there is an opportunity to do push-ups in the daytime, adding one or two classes to the regime will not hurt. It is important to determine the necessary and sufficient level of complexity for each approach. It is not worth overloading, but an overly light version of classes will not bring any benefit.
A gradual increase in the number of push-ups will help you quickly get used to the new pace of life. It is good if the permissible load rate is known in advance. In this case, you should start classes, reducing the coveted number of percent by twenty. Then add one movement every day, reaching the previously reached level and, possibly, slightly exceeding it. Then the new level decreases, again by twenty percent and the cycle repeats. This principle of cycling is often used by professional athletes, it allows you to develop strength and endurance without stagnating results. If the initial maximum is not known, we determine it in a practical way, carefully listening to the sensations during and after the exercises.
Techniques for doing push-ups from the floor
The rules for doing push-ups are simple, but they must be followed strictly. Perfectly straight back - head, chest, buttocks on the same level. The position of the hands changes depending on the training objectives. Movements should be as deep as possible. Touching the floor with the chest is not necessary, but a desirable condition for the exercise. Increased attention should be paid to breathing: inhale while rising, while lowering - exhaling. It is possible to diversify positions only by achieving a clear initial implementation.
Types of push-ups differ in the position of the hands, the position of the arms and the tilt of the body. Classical, "school" setting - support on the palm with fingers extended forward, wide apart. It is suitable for those who do not have prior physical training. Later, when the muscles of the hand are strong enough, you can change the turn of the palm - to the side or back. In any case, the position of the hand should be comfortable. Before push-ups, it is advisable to do a warm-up for the wrist joint.
Changing the position of the hands during push-ups allows you to vary the level of load on the muscles of the chest, anterior deltoid muscles and triceps. The standard hand position is the Push-up techniquesmost comfortable and therefore less effective. The distance between the palms is determined by the width of the shoulders, the angle of elbow abduction is approximately 45 degrees. The most narrow position of the hands with pressing the elbow contributes to the development of the triceps muscle of the shoulder. The chest and front delts are best trained with push-ups with the arms wide open.
Fist push-ups are very common among men. This position can also be diversified, relying on three or two phalanges. The position of the clenched palm in this case is similar to the position of the hand on impact. This type of push-up is often used by boxers because it hardens the impact surface of the fist. Taking care of safety, when push-ups on fists, you should not lean on the phalanges of the little finger and ring fingers, this is very traumatic.
An even more difficult form is push-ups on the fingers. Compliance with safety precautions is very important here. It is very difficult to evenly distribute the load on all fingers. It takes a good amount of patience to get meaningful results. When the fingers are strong enough, the exercise is made more difficult, based on successively four, three, two, and, finally, one index or middle finger. Do I need to talk about the extraordinary strength of the hands of a person who has mastered the most difficult of all methods of push-ups.
You can facilitate or complicate push-ups by changing the position of the body relative to the support. The simplest - push-ups from the wall - the load is partially transferred to the legs. Push-ups increase the load on the lower chest. The upper chest muscles are trained by doing push-ups from the leg rest. Push-ups (from elementary simple to technically difficult) require perseverance, regular performance, and compliance with safety measures. This is a great way to maintain and develop physical fitness without any special equipment in your usual home environment.
Go in for sports, be healthy and happy!