Push-ups are considered as universal exercise which allows to achieve good results without additional sports equipment. There are several variations, for example, push-ups with cotton, on fingers, in a rack and many others. Among the people doing martial arts push-ups from a floor on fists about which advantage and harm disputes, are conducted to this day are especially popular. Not to do much harm to the body, it is important to know rules and features of performance of this exercise.
What do push-ups on fists give?
This exercise is considered complicated in comparison with classical option as because of increase in amplitude, also loading raises. It is important to understand what muscles work at push-ups at fists that the training was the most effective. Generally, when performing this exercise the loading is received by the same muscles, as at classical option, and here its distribution depends on setting of hands and a body:
- If hands are placed widely, then the greatest loading falls on external area of a breast.
- When narrow hold is used and at the same time elbows are divorced in the parties, the main tension passes to internal area. If elbows are pressed to a trunk, then the greatest loading is the share of tricepses and front deltas.
- Situation when legs are higher than the level of the head, displaces load of the top part of pectoral muscles.
Now we will directly understand that gives push-up from a floor on fists and what the advantage of this exercise consists in. Thanks to regular trainings, brush sinews become stronger that, in turn, increases blow force. Besides the correct position of a fist at blow is developed that is important for the people doing martial arts. Push-ups on fists strengthen pyastny bones, and it helps to reduce risk of getting injured of joints of fingers. Regular trainings strengthen muscles of a breast and hands. As for harm from push-ups, it should be expected only if it is wrong to carry out exercise and to train much.
It is important to know not only for what push-ups on fists are necessary, but also as it is correct to carry out them. It is necessary to train on a soft surface not to put a serious trauma. It is worth starting the complicated option when it is possible to make many repetitions of usual push-ups. The main point of support – joints of index and middle fingers. It is important to watch an equal back and not to cave in in a waist. Falling down it is necessary to make a breath, and rising – an exhalation. One more important specification – position of fists. Generally, there is no special difference in what situation they are: along a body or across. Experts consider that when fists are located along a body, it is easier to control work of a triceps.
Initially it will be difficult to train and it is even sick, but over time skin will become more rough, bones will become stronger and the problem will disappear. For a start it is necessary to work on the equipment, and already then to seek to execute as much as possible repetitions. If it is difficult to be wrung out, then it is possible to kneel that will lower loading. For achievement of good results it is regularly necessary to train. For example, if you are wrung out for increase in endurance, then for time it is worth doing from three to five approaches. When the main objective consists in stimulation of muscle growth, it is necessary to do 4-5 approaches and to carry out till 12-20 repetitions.
Types of push-ups on fists
When trainings do not bring discomfort, and it will turn out to do many repetitions, it is possible to complicate a task a little. For example, to use blow: were wrung out and punched left, one more repetition also should be made blow other hand. It is possible to carry out exercise and on one hand, or to be rolled on fists, being in a wide rack.
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