(2
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Pressing is perhaps the most popular exercise in the world. To perform it, you do not need special equipment - only land under your feet and your own body.
The article will tell how to prescript from the floor. The information will be especially useful, as well as ultrasound experience and technique of athletes of all ages and gender.
Features of floor pushups
Floor pushups - Exercise Specific. When you perform pushups, you will be used by the entire press muscle group is breasts, delta and triceps. In addition, muscle stabilizers are connected, the so-called bark muscles (to strengthen them).
Expressing options There is a huge amount. In a narrow or wide hand set, with hand set close to the pelvis or far from the head, push up with the legs on the high surface, etc. All this variety is invented not just like that. Each option affects the reduction of certain muscles in its own way.
Depending on where the hands are relative to the case, bending will be raised more in locks Susta Or in the shoulder. In addition, the influence has the fact that you divor the elbows to the stern or press them to the body.
Classic position
Take the stop lying on the palm. The legs rest in the floor with the mysteries, the distance between the footsteps is almost already shoulders. The width of the arms is average, a little wider shoulders. The body is stretched into one string.
Do not allow too strong deflection in the spine and lower the hips in the original position. Also, do not keep up the pelvis too high. When lowering the body also remains direct. At the bottom point touch the floor with breasts and the tip of the chin.
With such a position, the load is evenly distributed between breasts, triceps and anterior delta, because movement occurs in the elbow and in shoulder Sustain Approximately in the same amplitude.
Take the original position as in the classic stage, only put on your shoulders on the width or already. Love also before touching the chin.
With this nature of the elbow, they will move along the housing, performing most of the work. The shoulder joint will work quite a bit. The emphasis in this case is shifted towards greater triceps load.
Push-ups with an emphasis on breast muscles
In order to shift the focus on the chest, you must or put your hands in sewn, or breed the elbows when lowering away from the case.
Even with a narrow handmaker (on the width of the shoulders) you can load the chest, spreading when lowering the elbows on the parties. To do this, in the initial position, slightly deploy palms to each other.
When you perform pushups, in which your legs are on the hill (above the head), the load is evenly distributed through the breast muscles (and does not go to it tophow many people think). Such a position makes it difficult to turn on triceps.
The principle is the same as in classic version. The width of hand sets is medium or slightly wider. Try to descend as low as possible. After all, the more amplitude, the more work makes muscles.
Nuances of exhaust equipment
In any embodiment, the value of the following point is: Do you straighten your hands at the top point completely or not. The fact is that reaching the lockout (full straightening of the hand in the elbow) you completely reduce the triceps. The focus of the load in this case is shifting on it. If your task is to stretch the triceps push ups - straighten your hands completely.
If at the top point to keep a small bending of the hands (not allowing full straightening), then the load will remain in breast muscles. IMPORTANT Keep the stress in the chest along the output of the entire approach. Those. Make work inside the amplitude, holding a constant voltage in the target muscles. Thus, you complicate your chest work, creating prerequisites for better growth.
Another small lifehak to train your chest muscles by pressing! When you perform pushups, imagine that your hands end with your elbows. Do not think about forearms and palms. Only the leading function is important when the elbows are approaching each other and are distinguished.
Conclusion
Now you know how to press the floor correctly and how to shift the load on those or other muscles. In general, pressing from the floor - the exercise is universal, suitable for both girls and guys. Beginners will be able to increase the strength of the top of the body, and experienced athletes will be able to diversify with pushups of their workout or finally finish tired muscles at the end of the workout.
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The main feature of pushups is fantastic efficiency. Enhance endurance I. power indicators, not so difficult, if you know about all types of pushups.
Push-ups with arrangement of hands on the width of the shoulders
This is classic, well-known push-ups. At the same time work average breast muscles, Triceps and Delta.
Execution technique: Take the focus of lying, hands put strictly on the width of the shoulders. The body must be located in parallel floor, legs together. The head does not bend, keeps directly as a continuation of the spine. Then bend the hands, smoothly, without jerks, and return to its original position. At the bottom point you need to linger for a few seconds. In case of bend, inhale, flashes - exhale.
Push-ups with wide hand set
When performing pushups with wide arms, the main load goes to the chest muscles. Triceps and delta receive only an additional load.
Execution technique: Take the focus on the floor. Hands place one and a half times the width of the shoulders and bend to the bottom point, after the pause returns to its original position. With proper execution, the increased voltage of the breast muscles is felt.
Push-ups with narrow hand set
Exercise is aimed at working triceps. To a lesser extent, it affects the development of breast muscles and shoulders.
Execution technique: Emphasis. Hand brushes need to bring closer so that the big and index fingers of both hands come into contact. After smooth down to the bottom point, you need to push yourself into the upper position.
Push up one hand
Push-ups on one hand - physically sophisticated exerciserequiring special training. Immediately include it in the training complex should not. During operation, the load is transferred to the triceps and muscles of the chest.
Execution technique: Emphasis. Legs are spread wide, for an additional support. One foot is set aside - provides a body balance. Support on one hand, the second behind the back. Pressing is performed smoothly, without delay in the lower position.
Push-ups on fingertips
This method helps strengthen the phalange of the fingers. This type of load is especially useful for strengthening tendons and ligaments. Evoid popular with climbers. Special load falls on the chest, brushes and forearm.
https://youtu.be/s7cvpv5u-94
Execution technique: Emphasis. Hands a little wider shoulders. Support for fingers - palms do not touch the floor. Bending your hands to an angle of 90 degrees, a little linger, and blends. Repeat a small number of times.
Pressing from the knee
The optimal option for beginners. Fully correspond to classical pushups. Only, it is not necessary to rely on the feet, but on your knees. The upper thoracic muscles, triceps and delta work.
Execution technique: Being focused on your knees. Foot should be crossed. Jump smoothly and linger in the lower position. By knees should be put on a softening material - in order to avoid overvoltage and microtrav.
Pliometric pushups
Push-ups with a separation from the surface. Contribute to the development of explosive muscular power, rapid reaction and work. The load occurs on the muscles of the shoulders and chest.
https://youtu.be/yf2lycnw3au.
Execution technique: Emphasis. Classic arrangement of hands on the width of the shoulders. After several ordinary pushups, quickly fall down and pull the hands from the surface with a sharp impetus. Carefully land and continue the exercise.
Diamond pushups
Pressing method, which is extremely close to push up with a narrow arrangement of hands. There is a load of the internal muscles of the chest and more in more triceps.
Execution technique: Accept the focus of lying. Attention is paid to the location of the brushes: they must be near and index and thumbs are in contact. It turns out a figure similar to the diamond (hence the name). Watch your breath! On the deep breath bend the hands so that the breasts touch the brushes. On the exhalation smoothly return to its original position.
Pressing on fists
A popular way to push up, which avoids stretching the wrist ligaments. For comfort and prevent injuries to undress under fists soft fabric. With this exercise, breast muscles work and triceps. Little load on the delta.
https://youtu.be/otbq1sgx1tu.
Execution technique: Emphasis. Legs together, hands on the width of the shoulders. Stand on the fists, which are vertically and parallel to each other. Bend hands to a straight angle in the elbow joint, stay for a couple of seconds and return to its original position.
Push-ups with one leg support
The execution of this type of pressing allows you to increase the load on your feet. Breast muscles work, triceps and delta.
https://youtu.be/l8k1gxo_nti.
Execution technique: Becoming Lyzh. Hands on the width shoulders, one leg is raised. For comfort, in the first stages, you can lay the leg to the support. When performing push-ups keep balance and avoid falling.
Hand push up
Simplified way to push up. Available for beginners and experienced athletes. Select the reliable support - determine the height yourself, depending on your own sensations. When working, the lower thoracic muscles develop.
Depending on the chosen support, they differ somewhat.
Fitball: All groups of muscles of the upper and middle of the body are involved in the work. When performing the exercise, the hands are quite far from each other and the task of holding equilibrium is simplified.
Medball: In addition to the power load, it allows to improve control over the body and muscle stability. When working, it is recommended to dilute in the direction of the foot to hold the balance.
BOSU: When working hands should be placed on different sides of BOSU. Promotes equilibrium development.
Bench: When performing the exercise, follow the folding of the wrist so as not to provoke injury and stretching.
Chair: Allows you to increase the angle of inclination and adjust the degree of load on the muscles. The muscles of the top of the chest work.
: Pushings are popular, in view of the practicality of the simulator. When performing the exercise, the maximum load of the hands takes place, which contributes to the development of triceps.
Execution technique: Rely on focus. Legs together. Pressing is performed standard with a delay in the lower position.
Push ups down (with supporting legs on phytball, honeybar, bosu, bench, chair, hinge TRX)
When performing pushups in which the head is directed down, and the legs are located on the support, the upper part of the pectoral muscles occurs. Fitball, honeyball, bench and other items that provide solid support are used as a support.
Fitball: The load allows you to develop your chest muscles, back and triceps. Press muscles are also loaded. After the fold of the hands to the angle of 90 degrees in the elbow, it should be lined for 2-3 seconds and go out to its original position.
Medball: Stopping legs on honey requires a large tension of muscles of the middle and lower body. When working should closely monitor the equilibrium.
BOSU: Put your feet on the dome and perform pushups. The equilibrium is not difficult to keep, but the load goes to the top of the body.
Bench: allows you to train your hands intensively and top muscles chest.
Chair: The height of the inclination is large, so a large load falls on hand.
: It is convenient to adjust the height, so when performing an exercise, you can set the optimal tilt. An equilibrium should be carefully monitored.
Execution technique: Fully corresponds to the standard, with the difference that the legs are above the head.
Circular pushups
Expressing technique in a circle allows you to move the load on triceps. deltaid muscles And the muscles of the abdomen. In addition, this method develops balancing and body control.
Execution technique: Emphasis. Slesh down and transfer body weight into one hand. After that, without climbing, moving to another hand and go to the starting position.
T-pushups from the floor
A complicated exercise that works out the entire case. The work involved muscles of the press, chest, hands. With constant execution, all the muscles of the case significantly strengthens.
Execution technique: Take a standard focus of lying. Hands on the width of the shoulders, legs together. Bend hands in a straight corner and return to its original position. After that, pull one hand forward, after straighten up and turn the housing towards this hand. So you will create a similar letter T.
Push ups "folding knife"
Exercise is developing the flexibility and side muscles of the press. Triceps, delta and breast muscles are also actively working. With proper execution, all the muscles of the body develop, giving the load to the beads.
Execution technique: Take the stop of the lying, but the legs move closer to the hand, so that the body is formed a straight angle. After that, bend your hands until the chin is touched by the floor. Next, lift your head, and lower the feet to the floor. Rock and exit to the starting position.
Spiderman
Useful I. heavy exercise. It combines physical exertion and flexibility. When working, the muscles of the Delta, chest and arms are developing, as well as the side muscles of the press.
Execution technique: Take the position of the focus of lying. Hands on the width of the shoulders. Feet are reduced. Bend your hands to an angle of 90 degrees. In the lower position, linger and bend the leg until the knee is touched by the elbow. On the extension to return the leg at the starting position. So perform with the other foot. Exercise perform with alternating legs.
Push ups on the bars
Popular exercise that gives excellent results to develop breast muscles and triceps. Simple performed, push-ups developing chest muscles in the complex. Requires a gradual transition and increasing the number of approaches.
Execution technique: Become between Bruusyev, leaning hands. Hang on the bars and inhale omitted vertically down. After reaching the position where the elbows are bent in a straight corner, linger for a couple of seconds and go to its original position. The depth of lowering and the speed of execution contribute to the development of various muscles. Therefore, the standard exercise exercise can be changed for individual purposes.
Push ups in hand
Complex exercise for advanced athletes. Requires special training and special attention to execution technique. Delta muscles and triceps are loaded when working.
Execution technique: Become at the wall in the hands. Legs to rely on the wall and control the balance. After slowly dropped on the hands vertically. Correct angle of hands to determine depending on the physical ability. Carefully monitor the condition of the body.
Conclusion
Push ups are included in the training program of all athletes, from bodybuilders to athletes. This kind exercise Attracts attention due to obvious advantages:
- Simple execution technique.
- Opportunity to engage in any conditions, without special equipment.
- Fast achievement of excellent results.
- Mature methods of load of various muscle groups.
Learning proper fulfillment Pressing guarantees improvement general The organism and the physical force of individual muscle groups. For the start of classes, the consultation of the coach is not required - you begin to engage yourself, in the process of workouts, you adjust the work for your case.
Paul push-ups are considered one of basic exercisesDesigned to lay a strong muscular and power base for the upper body, using only its own weight. They are part physical training Servicemen and are performed by even the most motif athletes. Push-ups are quite simple in mastering and do not require any expensive equipment. Another plus is the variability of this exercise, shifting the focus of the load from one muscle group to others. So which muscles are swinging when pressing from the floor and, what types of exist? Let's try to figure it on.
Several muscle groups of the torso operate simultaneously during pushups:
- chest
- triceps
- shoulders
- press
- front gear muscle
Push ups are performed in the lying position, which also helps to develop proper posture.
The big breast muscle, no doubt, is the most frequently trained group in bodybuilding and fitness. She primarily responds over the pushing actions of the upper body. When you go down and ride during pushups, it performed most of the work. Unfortunately, in our time, these muscles get much less opportunities to contribute to our daily life, and therefore are in the atrophied state in most people. That is why they have enormous potential both in the growth of strength and sizes.
During prescripts from the floor, a triceps is also working. This muscle, depending on the width of the arms, takes more or less load. It takes 2/3 volumes from the total weight of the hands and is responsible for their extension.
Consist of three parts - front, middle and rear. The greatest stimulation is obtained during the execution of pressing sitting, and in pushups occupy a tertiary place for the load resulting (front part). Despite the fact that they are more weak compared to the breast, help them raise the body.
Front gear muscle
Give an aesthetic and finished look to your torsa. Serve for stabilization and shift shift forward and outward. Located under mouses in the back of the chest muscles. Activate and strengthen with pushups.
Abdominal muscles are also swinging under push-ups. Help to hold exactly in the lying position. It is important to remember to see the press cubes, the level of adipose tissue should be low. So more attention is still worth paying for your nutrition.
The neck swings to a small extent. To properly perform horizontal pushups, it is important to watch not down, but in front of you.
As for other muscle groups, for example, biceps and backs - so that anyone who says or wrote, but they are practically not involved (with the exception of only a small pressure rendered by their own body when lowering), and it is impossible to pump them up. To do this, use thrusts or pull-ups on the crossbar.
Types of pressing from floor
There are a lot of squeezing types, but the most common of them are as follows:
- narrow
- wide
- on one hand
- with tilt down
- with tilt up
Wide pushups
An easier exercise option, since the amplitude of the movement up and down is noticeably reduced due to the wide hand set. It makes it stronger to breed elbows to the parties and to a lesser extent to use triceps. The external part of the chest muscles works as much as possible, giving them volume and completeness.
Narrow push
Here, the other way is, the elbows are more pressed against the body, shifting the emphasis on the three-chapted muscle of the shoulder. The chest gets less stimulation compared with the previous option. If your goal is to swing triceps, it is better to use another exercise - push-ups from a triceps bench.
Push-ups
Incredibly energy-cost and complicated exercise in which working muscles are not only chest and triceps, but also almost all abdominal PressStabilizing your body during approach. Good develops the power indicators.
Push up
Another way for experienced athletes, which maximizes the upper beam of the chest muscle, causing to raise an even greater percentage of its own body. The higher the legs are placed on the elevation, the more difficult the exercise will be, the more stimulation will have. Abdominal and oblique muscles, as well as the muscle, straightening the spine, stabilizing the body during execution are also working.
With this workout on 17 types of pushups made before the failure, you can experience your endurance and pump the breast muscles, triceps and shoulders.
You are lagging behind breast, shoulders, or maybe your triceps need a serious shake, which will make them grow?
Or perhaps you would like to improve their shape and size, at the same time metabolism to a maximum, while simultaneously reducing the percentage of fat to unambiguous numbers? Do you want to know what kind of pushups are on different muscle groups?
If you answered "Yes" on any of these questions, then the program presented below and the methodology can be exactly what you need.
The described training is complex and will require limit voltage from you. physical strengthBut as a result, each drop of sweat will cost that.
Before the methodology of high-intensity training () came to the revenue to the legions of the desperate swing, who traveled countless hours at exercises with a slow pace and low intensity, and bring them desirable exemption from fat while maintaining muscular massFor many, attempt to maintain this balance has ended with metabolic collapse and deplorable results.
Now, combining short ultra-imaging approaches with short recreation periods and / or active recovery over the interval of 15-20 minutes, targeted athletes can achieve phenomenal results both in the preservation of muscle mass and in a quick weight relief. And although Cardio often acts in the lead role when it comes rid of fat, for many it does not give the desired effect when it comes to high-quality muscle volumes.
If you perform rapid series power exercises on different muscle groups before the failure one after another, mounted rest, sufficient only to recover to the next approach, the muscles are forced to work with greater returns to the target muscular groups More blood is supplied, and metabolism gets the strongest pulse for overclocking. With a reasonable application of this approach, you will certainly achieve a more slender and muscular body.
The next training uses the principles of HIIT mainly to study the chest / shoulders / triceps.
Try. Get used to it. Use with the mind, and your chest will not remain anything else, how to grasp.
Video - Types of pushups and their functions
We have already considered the topic in detail, now it's time to use proper technique For pumping muscles.
Program Trained
| Types of pushups | Approaches | Repeat |
| 1. With cotton | 1 | Before refusal |
| 1 | Before refusal | |
| 3. With the transfer of weight for one hand | 1 | Before refusal |
| 4. On the inclined surface reverse grogue | 1 | Before refusal |
| 5. With weighing | 1 | Before refusal |
| 1 | Before refusal | |
| 7. Pressing "Spiderman" (Spiderman) | 1 | Before refusal |
| 8. On the surface with a negative slope | 1 | Before refusal |
| 9. With cross-lifting | 1 | Before refusal |
| 1 | Before refusal | |
| 11. With Pause | 1 | Before refusal |
| 12. WITH PAY Hand Up | 1 | Before refusal |
| 13. On fists | 1 | Before refusal |
| 14. With a deflection in the lower back | 1 | Before refusal |
| 15. On the inclined surface to be widespread enough | 1 | Before refusal |
| 16. On one leg | 1 | Before refusal |
| 17. Narrow enough | 1 | Before refusal |
- Perform different kinds Appears as one giant approach with rest from 45 seconds to 1.5 minutes between each exercise (depending on your skills and recovery speed).
- Each exercise must be performed on so many repetitions as you can (amrap). Twenty repetitions will mean that you have excellent endurance.
- This training is designed for those who have a minimum of good training training.
- If you are not so experienced so far (or just start), workout is better to modify for security reasons. If you are a beginner, the number of repetitions should be reduced, remove some movements and / or increase the rest time between approaches.
- Always start with a workout.
1. Explosive pushups with cotton
These varieties help to develop explosive power in hand, chest and shoulders, it concentrates on fast muscular fibers, whose development will give you an impressive increase in volumes.
To perform this movement, you need to add some items to normal pushups.
Pliometric (explosive) push up means that you need to accelerate in the eccentric phase (negative phase of movement, that is, when moving down). Do not pause below. Instead, as quickly as possible, go from the eccentric phase to concentric, that is, try to push the body as quickly as possible so that at the end of the movement to purchase maximum speed And have time to make cotton with your hands. Instead of staying at the end, turn away, tear your hands from the ground and do cotton. Light in the original position and, while maintaining control, continue the exercise.
2. Push up with legs on phytball
3. Push up with weight transfer for one hand
In this embodiment, the squeezings of one hand have to stabilize the body while you start the other hand under the working one. So you need to keep balance and do not give to turn the shoulder.
To fulfill it, take the standard focus of the lying; Perform one repetition, tear off the hand from the ground and start it for the opposite (reference), tap the Earth and return to the place. Complete one repetition and perform the same for the other. Do not reach the desired number of repetitions until the desired number of repetitions. The number of repetitions for this movement can be reduced due to its complexity.
4. Push up on the inclined surface inverse grogging
This exercise is performed in the exhibition of lying, but the inner part of the hand should look forward, this variation is working as more muscle in comparison with the usual. Together with the breast, the shoulders, hands, legs, body muscles and top of the back are turned into work.
To perform it, take over the crossbar, the body must be tilted at an angle of about 45 degrees to the surface, socks rest in the floor. Grasp the reverse grip, slowly lower the housing to the crossbar and come up.
5. Push up with weighting
This is an advanced version of the usual push up, which has existed for a long time. Weighting pushups involve the same muscles, but they load them stronger. With the addition of weight, this movement better reproduces the traditional bench press than simple pushups. In addition, since the burdation must be kept in equilibrium, more muscle stabilizers are involved to perform this movement.
Take the standard focus of the leg and let the partner put you on the back of a pancake from the bar. Trying to keep balance, follow the usual push.
6. Push ups with displacement to the side
This movement that requires greater coordination and flexibility in comparison with simple pushups, uses the outer and inner side of the pectoons, and also loads the muscles of the case.
To perform, accept the standard focus of lying, but put the hands a little closer to each other, and the legs are wider. Perform push. Then disappoint your hands wider, and get the legs together. Perform the second push. Alternate until you do the desired number of times.
7. Pressing "Spiderman" ("Spiderman")
In addition to the elaboration of key to muscles, this movement also improves the flexibility and mobility of the pelvis, and also contributes to the good posture and mobility of the whole body.
To perform the usual push up from the standard end of the lying, but slightly split the elbows on the way down. When the body drops to the ground, tighten the right knee to the right elbow, straighten and climb the source stop. Repeat for the other side. By changing the parties, follow the desired number of times.
8. Push ups on the surface with a negative slope (with focusing on the wall)
Push ups on the surface with a negative bias focus on the top of the chest muscles to work out this stubborn area. At first, this movement may be difficult, but as it is developed, you will appreciate how well it loads the top of the body (since the legs are not involved in the work).
To fulfill, we will face legs into the wall, the body must be at an angle of 45 degrees to the ground. Lower the case until you touches the floor forehead. Spit.
9. Push up with a cross-lifting (hand / foot)
This movement is even more demanding of the stabilizing muscles of the body, as the hand and the opposite leg come off from the ground at the same time. It must be performed with slowly, with the perfect technique of the plank.
To perform the usual push, but on the movement up stretch your left hand forward, at the same time pulling back and up right leg. Lower your hands and leg in the original position and repeat the same for the opposite side. Change the parties and perform the required number of repetitions.
10. Pressing with a touch of shoulder
This movement loads the muscles of the entire top of the body, at the same time forcing the muscles of the body to stabilize you at the top point of each repetition.
To execute, take the standard position for pushups, come up once, then hold the housing in the end of the leg with fully straightened hands. Stretch your hand across the case and touch the opposite shoulder; Perform the following repetition. Change the parties the desired number of times.
11. Push up with a pause
By causing a pause at the bottom point of standard pushups, you prevent spring reflex (muscles trends return to a neutral state), which otherwise would help you on the way up.
To execute, make standard push up, but instead of immediately push out the body up from the bottom point, delay the bottom into two full seconds. Then return the explosive movement to its original position.
12. Pressing with a firing hand up
This movement develops the rotational power of the body muscles, while working on the breast muscles, shoulders and arms from one side at a time.
To perform, start with the housing lowered to the ground, as in the simple pushup. Lift the body with an explosive movement to the elongated hands, but instead of stopping, let me take away from the floor with one hand. Raise this hand to the ceiling, completely unfolding the housing in its direction. Hold the whole body straight, roll on the side of the foot during the repetition. Repeat the same for the other side and perform the desired number of times, and better before the failure.
13. Pressing on fists
This movement is an excellent way to avoid a break of a brush, which is to some extent occurs with all other variations of pushups (instead of the base of the brushes, the load falls on fists).
To execute, accept the standard position for pushups, but you do not reveal to the floor uncovered, and fists. Press in this position.
14. Pushups with a deflection in the lower back
Push-ups with a deflection (or dandasana chaturaga) requires more effort for combined housing movements in comparison with other variations. In particular, each time the repetition needs to use the pelvis and the whole shoulder girdle. Also improved the mobility of the chest spine.
To execute, accept the standard focus of lying, completely lower the body down, so that the pelvis touches the floor, squeeze and move the body weight on the heels. Place the pelvis up so high as possible, pulling your hands so that the chest is completely stretched, hold this position to a second, then repeat.
15. Pressing on the inclined surface with a wide grip
This movement is a great way to use all major beams of breast muscles with an emphasis on the bottom. In addition, thanks to a wide grip, more loads goes on the chest and less on the shoulders and triceps.
To fulfill, assure a crossbar on the Smith machine so that the body is at an angle of 45 degrees, so wide, as you can, not forgetting to control the movement of the body in all phases. Slowly drop and return to the starting position in the explosive movement.
16. Pressing on one leg
This is a great way to work with the muscles-stabilizers, along with this using breasts, shoulders, triceps and housing.
To execute, accept the standard focus of the lying, one leg is emitted to the floor and the other raising up. For the first repetition, hold one leg on the weight, for the next change to another, repeat.
Do not forget that the buttocks and the entire body must be strained so that the body does not hang out from side to side with each repetition.
17. Pressing a narrow grip
This movement - effective method Work triceps to increase their strength and volume. In comparison with push ups, it assumes that the body will be as compact as possible. Keep elbows pressed to the body, and shoulders strained.
Floor pushups - one of best exercises, famous since the time of the ancient Sparta. The pressing cycle is a powerful tool for strengthening muscles, strengthening their endurance, and in some cases to increase the explosive force. In addition to the angle of inclination, the positions of the hands and technology of execution the load falls on various muscle groups, ranging from chest, ending with muscles. Therefore, push-ups is a universal exercise that can be turned on in splitting. The most optimal option is to alternate different types Appears, since the body is inclined to adapt to the loads after performing one exercise after 2 months. So, today we will tell about the 10 most popular types of pushups where Spartan pushups are included, push-ups in the slope, with swelling and other versions of the popular exercise!
Push ups are widespread
We train the middle part of the chest muscles.
Source position: stop lying, hands are located wider shoulders.
Get down and come back to the original position, straining the breast muscles.
During the exercise, the back is straight, and the neck must be continuing it. The glance is directed exactly to the floor.
Push-ups narrow grove
Work triceps and inner side of the chest muscles.
Source position: stop lying, hands are located close to each other.
Run down and triceps will come back to the initial position.
When performing spin pressings should remain straight.
Spartan ration annia
Focus on deltoid and greater breast muscles.
Source position: still stop lying. The left hand is strictly under the shoulder, right - on the palm above.
I spare from the floor, come back to the original position.
Stop your hands. Now the right hand will be under the shoulder, and the left above.
Lower down and replacing the hands of hands, repeating the Spartan push ups the required number.
Pressing from the knee
Depending on the arrangement of hands, triceps or breast muscles work.
The easiest type of pushups. Source position: Hands are in the stop lying, knees on the floor, and the feet look into the ceiling.
Go down until the chest barely gets up with the floor. Return to its original position.
Push ups in the slope
Training the bottom of the chest muscles.
Feet are located on the floor, hands on a bench is a little wider shoulders. The body is in the inclined position.
To make the exercise, fall as long as the chest will not hardly touch the benches. Len in half a second and come back to the original position.
Push-ups in the opposite
The main emphasis is on the top of the chest muscles.
Source position: Legs are located on the bench, the hands are slightly rendered and are on the floor. The body is in the slope, the head is below the leg level.
Lower, bending your hands in the elbows and come back to the original position.
Push-ups
Training biceps and chest muscle.
Starting from the initial position for ordinary pushups, one leg is assigned to the side. During the exercise, you will rely on the hand opposite to this leg.
The second hand must be left behind the back or put on the ball, while not relying on it. If the body is not stable, you can take the leg a little stronger.
Sogge the hand to which you rest on, in the elbow and start omitting the chest to the floor. If the muscles are not ready enough to do the exercise, drop by 5-10 centimeters.
Return to the starting position.
Recommendation. If you fail to do the exercise completely, gradually increase the amplitude of the movement from classes to the lesson. Over time, the muscles will be accompanied by the load and you can perform push-ups on one hand from A to Ya.
Pliometric pushups
The exercise develops blasting power, improves muscle coordination.
Capable to increase the speed of movement, strength and distance of the throw. They will work perfectly for athletes engaged in rolling sports, such as football, hockey, basketball.
At the beginning of the exercise, the addition stop lying. Go to the floor and squeeze with all the power so that the body and hands will break away from the floor for a moment. After - come back at the starting position.
In the future, the exercise can be more complicated by making cotton at the moment when the body breaks away from the floor.
Push-ups
Trecycles, breast muscles and top of the back are involved.
Stand in a position as with ordinary pushups.
Lower, then climb back.
Raise right hand Up Tinging it from the floor. At this moment the body unfolds, and the weight passes onto the second hand and legs.
Slowly bent your hand and lower it back to the floor. Repeat exercise with the other hand.
Push up with burden
Easy way to increase the load - add heavy weight. For these purposes, you can use an ordinary backpack, placing extra weight in it, for example, a bag with sand or pancakes from the bar. However, it is best to use special equipment.