How to do push-ups to get beautiful and toned arms: exercises
Push-ups from the floor are one of the main exercises among group or personal programs in the gym. And at the same time one of the simplest. But many people forget that the body gets used to performing the same actions that do not bring results if you do not change and increase the load.
Push-ups: what they give for health
During push-ups, functional strength is increased through the activation of all the muscles of the body. When you lower your body to the floor on your hands, you feel how tension covers all the muscles of the body. At this time, the last thing you think about is how many muscles are involved at the moment. However, this is one of the main benefits of push-ups. When you perform an exercise, every major muscle in the body is called upon to participate in the execution of this movement. Major muscle groups like biceps, triceps, anterior deltoid muscles and lower body muscle groups are activated to support the body and stabilize movements. These movements use the strength of many muscle groups, and push-ups are classified as a multi-directional exercise. It trains the muscles of the whole body.
Push-ups from the floor: execution technique
Push-ups should be performed in three sets of fifteen repetitions, on average, three times a week. As soon as the body gives a sign that such a number of repetitions is easily given to you, you can increase their number.
The classic push-up from the floor is performed from the starting position, lying down, after which you should lower yourself slowly and under control, bending your arms at the elbow joint. Arms relative to the body are at an angle of 45 degrees. Lower yourself until your chest touches the floor and just as slowly and under control return to the starting position. If the exercise is difficult to perform, it should be performed from a position with the knees on the floor, while maintaining all the above requirements. When the exercise is performed correctly, the pectoralis major and minor muscles are turned on, as well as the triceps and core muscles, which are in good shape.
1. Push-ups from the floor with a dumbbell . Push-ups alternate with classic reps and dumbbell-to-belt rows. Position the dumbbells along your body under your shoulders. Grab them and take the emphasis lying down. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. While exhaling, push up from the floor. Body weight on hands. Perform a dumbbell row to the belt with one hand and return to the starting position. After the next push-up, pull with the other hand.
2. Push-ups plus rock climber . Perform classic push-ups: take a prone position and place your hands along the body under your shoulders. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. While exhaling, push up from the floor. Body weight on hands. After performing push-ups, we take out the knees of the left and right legs forward alternately and perform push-ups again. The climbing part can be done at a slow pace or at a fast pace.
3. Push-ups based on a fitball. A variation of push-ups where one hand is on the ball and the other is on the floor. Alternately, on each push-up, we change the position of the hands relative to the support. This exercise also trains the stabilizing muscles.
4. Push-ups from the floor with cotton . This option requires good physical preparation. It is better for beginners to refrain from doing it until the body is ready. Classic movements should be performed: plank position, support on hands. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. While exhaling, push up from the floor. Body weight on hands. Then perform a sharp break and clap with your hands. Then push ups again.