How to do push-ups to get beautiful and toned arms: exercises

Push-ups are one of the main exercises among a 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, which does not bring results if you do not change and increase the load.

Push-ups: what they give for health

During push-ups, functional strength increases through the activation of all muscles in the body. When you lower your body to the floor with your hands, you feel the tension envelop all the muscles in the body. At this time, the last thing you think about is how much muscle is currently being used. However, this is one of the main benefits of push-ups. When you exercise, every major muscle in your body is called upon to participate in this movement. Major muscle groups like biceps, triceps, anterior deltoids and lower body muscle groups are activated to support the body and stabilize movement. These movements use the strength of many muscle groups, and push-ups are classified as multidirectional exercise. With its help, the muscles of the whole body are trained.

Push-ups from the floor: technique

Push-ups should be performed in three sets of fifteen repetitions, on average, three times a week. Once the body gives a sign that you can easily get that many repetitions, you can increase the number.

The classic push-up from the floor is performed from the starting position, lying down, after which you should lower yourself slowly and in a controlled manner, bending your arms at the elbow joint. The arms are at an angle of 45 degrees relative to the body. Lower yourself until your chest touches the floor and return to the starting position just as slowly and in a controlled manner. If the exercise is difficult, it should be performed from a position with the knees resting on the floor, keeping all the above requirements. When performed correctly, the exercise turns on the pectoralis major and minor, as well as the triceps and core muscles, which are in good shape.

What are the most effective push-ups

1. Push-ups from the floor with a dumbbell . Push-ups are alternated with classic repetitions and a dumbbell pull to the belt. Place the dumbbells along your body under your shoulders. Grasp them and take a lying position. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. As you exhale, push up from the floor. Body weight on arms. Perform a dumbbell row to the waist with one hand and return to the starting position. After the next push-up, perform a deadlift with the other hand.

2. Push-ups plus the climber . Perform classic push-ups: take a lying position and place your arms along the body under the shoulders. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. As you exhale, push up from the floor. Body weight on arms. After doing push-ups, move the knees of the left and right legs forward alternately and again perform push-ups. Part of the climber can be done at a slow or fast pace.

3. Push-ups based on fitball. A type of push-up, when one hand is on the ball and the other 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 fitness. It is best 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. As you exhale, push up from the floor. Bodyweight on arms. After that, take a sharp break and clap with your hands. Then again push-ups.

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