Push-up from a vertical or horizontal support is general exercise which helps not only to burn fat and to develop muscle bulk, and and favorably influences the musculoskeletal device.
What muscles work
Push-up from a support is very useful exercise which does not demand special physical training. However, despite this, it helps to develop well many muscles located above a belt.
This exercise perfectly is suitable for those who only begin to play sports. Separate plus is the absence of delayed onset muscle soreness (muscle pains after the physical occupations).
Whether you know? Sports activities not only help to burn excess calories, but also force a brain to work more effectively.
So, when performing push-ups from a support (wall) the following groups of muscles work:
- the widest backs;
- stomach straight line;
- external slanting stomach;
- three-headed shoulder;
- chest and round big;
- gear lobby.
Than are useful to women
As well as any sports exercise, push-ups from a support have a number of useful properties. Thanks to performance of this action it is possible to receive:
- the tightened belt;
- elastic breast (works as prevention of an obvisaniye);
- beautiful relief of hands;
- beautiful back.
This exercise is general, and it needs to be included in any training for women.
Learn, than exercises with an expander are useful to women.
As it is correct to be wrung out from a wall to girls
Push-up from a wall is very simple exercise and has plain technology of performance, but for obtaining the fastest result it is necessary to follow recommendations about performance strictly. So, we become facing a wall (on a step from it) and we perform the following operations:
- To level shoulders, the chin is a little up, we put hands on a wall, at shoulder length (other option: a hand it is a little already width of shoulders), we accept an emphasis.
- Feet are densely pressed to a floor (heels do not come off).
- We lean on hands, bending them in an elbow until the forehead touches a wall.
- We come back to a starting position and we carry out several repetitions depending on physical training (for a start there will be enough 10 times, each next occupation it is possible to increase the number of repetitions).
Important! Performance of push-ups when setting hands already width of shoulders helps to work better a triceps, and at hands at shoulder length — big loading goes on breast muscles.
Video: As it is correct to be wrung out from a wall
As it is possible to complicate
If time a little to complicate habitual exercise of push-up on hands came, it is necessary to depart just a little from a support and to increase a tilt angle between hands and a wall: the case is lower, the it will be more difficult to carry out an objective. Also complicated option of push-ups from a vertical wall is push-up from a bench. In this case the bench plays a role of a horizontal support. For the rest technology of performance is identical.
Get acquainted with the most effective sets of exercises for weight loss.
Useful tips on performance
Despite ease of such push-up, experts give several useful tips which will help to make a training of even more effective:
- loading needs to be increased, however it is worth doing it not every time, and with a certain interval;
- the body constantly has to be as a straight line, all muscles have to be in a tone;
- you should not hurry, it is necessary to perform each operation slowly, persistently concentrating on group of the working muscles.
The correct performance of any exercise — guarantee of its efficiency. In a case with push-up everything is even more simply, this operation is very simple to perform, and the result will not keep itself waiting long. The main thing is to follow all advice and to work regularly on itself.