Pullings up and push-ups effectively develop force of hands, muscles of the breast and the broadest muscles. With their help it is possible to pump up the powerful V-shaped torso. For achievement of the maximum result it is important to know how it is correct to be tightened and be wrung out and what options of exercises exist.
Instruction
1. Push-ups are carried out in the lying support with various setting of hands. At broad setting of hands, breast muscles train, at narrow – tricepses. When you put hands more widely than shoulders, shoulders dispose perpendicularly to the torso. Do you train tricepses? Press elbows to the trunk and send up to push-up time. You hold the trunk directly. Try not to cave in in the waist and not to raise up the buttock. You look before yourself, the head on one line with the trunk. Fall on the breath and rise on the exhalation.
2. For increase in complexity of exercise be wrung out on fingers, on fists, on one hand. It is possible to increase load of muscles if to put legs on the bench, to put cargo on the back or to be wrung out in the stance at the wall.
3. Push-ups in accelerated contribute to the development of high-speed and power qualities. Carry out push-ups with take-off of palms from the floor, with cotton hands after take-off. In sports aerobics push-ups from falling are carried out from the standing position forward. However without special preparation it is undesirable to carry out this type of push-up. The simplified exercise option – falling forward with push-up from the standing position on a lap.
4. Pullings up, as well as push-ups, are carried out with various arm position. It is possible to be tightened by the grip of brushes from above and the reverse grip. The convenient grip for pullings up – is slightly wider than shoulders. At more wide grip the load of the broadest muscles of the back increases. In situation hung on the horizontal bar slightly shake forward and begin to be brought up until your chin appears high bars. Having fallen down, don't relax. Again slightly shake and make repetition. Strongly feet you shouldn't be shaken. For convenience cross.