Push-ups on fists are popular with men, especially among those who do fighting martial arts. Besides they suit those who cannot carry out classical exercises. That trainings brought only benefit, it is necessary to know some features of the equipment.
Than it is better than push-up on fists?
That trainings did not do harm, it is important not to be overzealous. Better slowly, but surely to move to the purpose. Unlike classical push-ups this option has the advantages.
Than push-ups on fists are useful:
- Promote strengthening of sinews of a brush and formation of the correct position of a fist.
- Reduce risk of getting injured of hands in usual life, for example, during the falling or blow.
- Help to strengthen muscles of chest area and hands.
- Advantages of push-ups on fists in comparison with classical option are that they raise load of a forearm. Besides, muscles of a breast and a triceps are much better studied.
- At regular trainings the pain threshold at blows about a firm surface decreases.
- There is a strengthening of bones of wrists.
- The advantage of push-ups on fists consists in development of striking power.
- Help to increase endurance and force of all organism.
It is possible to be wrung out on fists with a narrow, average, wide, reverse and diagonal grip. Besides it is possible to change intensity of performance.
Technology of push-ups from a floor on fists
It is the best of all for beginners to begin to be wrung out on a soft surface in order to avoid emergence of pain. Already in few weeks skin will become more rough, and pain will not be felt. As for a point of support, it is the best of all if it are joints of an index and middle finger. For those to whom this situation brings discomfort it is possible to rest on joints of a middle, ring finger and a little finger. Such provisions of a fist are allowed:
- perpendicular to a body;
- parallel to a body;
- thumb down;
- thumb outside when the fist is located perpendicular to a body.
Before starting exercise, it is possible just to stand at first on fists in a level to get used and find more comfortable situation. When the body is in horizontal position a back, shoulders, the basin and legs have to make a straight line. Falling down it is necessary to take a breath, and rising – an exhalation. If it is difficult to be wrung out, then it is recommended to place emphasis on knees that will allow to lower loading.
There are several types of push-ups on fists which not only diversify trainings, but also will improve effect:
- Many prefer to carry out exercise at fast speed for what on a breath it is necessary to make several push-ups.
- Step push-ups mean observance of constant tension.
- When performing fragmentary push-ups there is a breath sbivka.
- It is possible to change position of a hand: fist/palm or fists/fingers. It is necessary to do it in a jump.
- It is possible to carry out push-ups on one hand.
- Hands can be placed on different levels, for example, one fist on a floor, and another put on couple of books.
- The Thai exercises help to get explosive blow. Do them with a leg zaprokidyvaniye.
- There are options with blow use. Having in that case made push-up, it is necessary to make one hand blow about a floor, then, to be wrung out once again and to strike with other hand.
- It is possible to do in a wide rack rollings on fists.
- Push-up happens on one hand, then it is necessary to make a start from a floor and to replace a hand.
To develop endurance, it is necessary to do from three to five approaches and to do the maximum number of repetitions. If the purpose consists in extension of muscles, then it is necessary to do 12-13 repetitions in five or at most in seven approaches.
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