If the intense schedule of work prevents to go to gym, it is possible to find some time for sports activities of the house. For push-ups from a floor the special stock is not necessary therefore such exercise is available and it is useful for all who want to have a beautiful body.
What muscles shake
In all types of push-ups the main loading is the share of pectoral muscles and tricepses. If to do push-ups by the wide successful fellow, then first of all the breast works, and the triceps helps it. Besides, humeral muscles, front bunches deltoid, back, muscles of a press and legs are involved in such exercise.
Push-ups from a floor with widely put hands promote visual increase in a thorax. In a case with women this equipment strengthens a breast in general, though does not increase its volume.
Learn more about various types of push-ups.
In addition such training bears sufficient power loading, strengthening the general condition of an organism, pumping over the main muscles. It lightens the mood and reduces stress.
Correct technology of performance
That occupation gave effect, it is necessary to observe technology of its performance, namely:
- to lean on equal hands from a prone position;
- legs are reduced together or a little placed;
- hands are placed more widely than shoulders, but is not really wide;
- fingers of hands can be placed, and it is possible to hold together — as to whom it is more convenient;
- palms, as a rule, are directed parallel to the case forward, but it is possible to part a little them in the parties that it was more convenient;
Whether you know? Scientists calculated what cargo each muscle of a human body can lift. The total result was twenty two tons.
- to level a back;
- to pay attention to that there was no deflection in lumbar department;
- the neck and the head have to be on one line with a body;
- eyes look at a floor;
- breath — hands are bent, with simultaneous cultivation of elbows in different directions;
- the flat building falls down so that from a breast to a floor there were couple of centimeters;
- — having wrung out an exhalation, it is necessary to return to initial situation, paying attention to reduction of pectoral muscles.
Video: technology of performance of push-ups with broad setting of hands it is necessary to Carry out exercise at convenient speed, watching a correct posture. If you have a sufficient physical training, it is possible to do to five approaches of fifteen push-ups everyone.
Important! The beginning athletes at first need to pay attention to technology of performance of any exercise and to do it slowly, feeling work of all muscles. Without the correct equipment the result will not be.
How to increase loading
If you consider that body weight is already not enough, then loading it is possible and it is necessary to increase:
- The case is made heavier, as a rule — on a back it is possible to put a heavy subject. It can be pancake from a bar if that is available, or something similar.
- It is possible to use a special vest which puts on on a body.
- If to be wrung out serially on one hand, it will increase loading too.
- It is possible to rest not palms, but fists or fingers against a floor.
- Besides, it is possible to change position of legs — and it will be much heavier to train. Socks are put on a low support, like those which are applied to occupations a step aerobics, and exercise is carried out from this situation.
Typical mistakes
Any power exercise will be effective if to observe to his technician and not to make mistakes.
In a case with push-ups with the wide successful fellow they can be the following:
- deflection in a waist;
- the bent backbone;
- wrong position of hands;
- deflection in a neck if the look is directed forward;
- widely placed legs.
It is important! If you suffer from the increased arterial blood pressure, any power exercises should be done with care. At any indispositions the training needs to be stopped.
Useful tips for beginners
If you only began to master this exercise or in general the beginner in sport, perhaps, the following recommendations will be useful to you:
- master technology of exercise and possible mistakes;
- do exercise at first correctly, then with mistakes, having paid at the same time attention to muscle work. Further it will help to understand at once that it goes not so;
- this good power exercise therefore at first do not give to an organism big loading — do so many time, as much as possible. Only then it is possible to increase the number of repetitions and approaches respectively;
- beginners and women can simplify exercise. In such look it is carried out not from a rack "an emphasis in a prone position", and from knees. It is possible to begin with it, having complicated subsequently;
- after each training the break for two-three days is necessary. It is necessary for recovery of muscular structure.
Whether you know? Professional gymnasts since the childhood receive big load of bones and cartilages. It slows down their growth therefore they in the majority all low.
Push-ups from a floor the wide successful fellow — universal exercise for a training of several groups of muscles. It also does not demand any additional equipment. Certainly, the result will not be noticeable after the first occupations. However in a month you will be pleased considerably by the changed body contours.