Push-up by narrow hold – ideal exercise for that who have no time to go to the gym, and desire to keep shape is. It helps not only to support a tone, but also increases muscular volume. Bodybuilders use this exercise during the holidays or moving, when there is no an opportunity to hold a full-fledged training.
What is swung by push-ups by narrow hold?
This exercise, in fact, has the same effect, as a press lying, but only it is not necessary to take additional weight. This type of push-ups can use both beginners, and experienced athletes. They can replace other exercises directed to pumping of a triceps. Many the topic what muscles are involved at push-ups by narrow hold interests. During performance of this exercise the loading is received by muscles of a triceps, a breast, shoulders and a back.
Technology of push-ups by narrow hold
To learn to carry out it exercises, it is necessary to accept a prone position, and to put feet of legs close each other. Hands it is worth arranging so that palms touched each other, and big and forefingers formed a triangle. Palms have to be exactly on the center of a thorax. It is necessary to be wrung out from the lower point when the body lies a breast on the bent hands. The body has to form a straight line, it is important for uniform load distribution. If it is initially difficult to carry out such exercise, then it is necessary to begin to be wrung out from knees. It is recommended to straighten hands quickly not longer than one second, and then, without pauses it is necessary to fall down again, but to do it better slowly. In one approach it is not recommended to do more than 20 repetitions. Rest between approaches has to be small, about a minute. By the way, push-ups on bars narrow hold give on a body the same loading, as well as push-ups.
The basic rules for exercise performance:
- Before a training it is recommended to do small warm-up of wrists.
- It is important to monitor breath: when the body rises it is necessary to take a breath and when the exhalation falls.
- During performance of push-ups it is necessary to watch that there was no deflection in a waist as it can lead to a trauma.
- Brushes during performance of exercise have to be parallel each other. Otherwise, loading can incorrectly be redistributed and the desirable effect of a training will not be.
- Elbows need to be held pressed to the case. If to part them, then loading from tricepses will be redistributed also on other muscles.
- It is recommended to make movements a little shortened, that is, falling it is not necessary to touch palms, and in the top point of a hand you should not straighten completely that will allow loading not to pass from muscles to joints.
- It is important to carry out push-ups on average speed and not to do breakthroughs or, on the contrary, big pauses.
- This exercise can be combined with a press to a bottom on the block to increase result.
- It is forbidden to be wrung out in the presence of RZ, a SARS, a hypertension and a heart trouble as loading will only worsen the state of health.
- If there is a wish to put the main emphasis on a triceps, then it is rather simple to place hands, below a thorax.
When easily carries out narrow push-ups and it will be possible to make about 40 repetitions, it is possible to complicate exercise. For example, it is possible to put legs on some height or brushes to put one on another. To complicate exercise, it is possible to be wrung out on fists or on fingers. Some prefer to use a special emphasis for push-ups or the facetted dumbbells that increases loading. Many athletes as complication give preference to effect of balance. For this purpose it is necessary a palm and a leg to put one on another.
"