Push-ups from the floor - excellent exercise which allows in house conditions without use of the equipment to develop many groups of muscles. At standard push-ups the loading is the share of tricepses and muscles of the breast, but there is the set of modifications of push-up which allow to strengthen the press, the back, muscles of legs and hands, quadriceps.
Instruction
1. Classical push-ups allow to strengthen pectoral muscles and triptsepsa. To execute them it is correct, receive the lying support on feet and hands, at the same time palms have to be directed forward, hands are placed a little more widely than shoulders. When performing exercise the body has to be extended in the string - the back shouldn't be curved, the basin shouldn't sink. The first stage of exercise consists in bending of hands to the right angle, the second - in their extension. It is necessary to perform exercise slowly.
2. For the correct performance of push-ups it is important to breathe correctly. When bending hands you have to make the breath, at extension - the exhalation. That is one breath / exhaled is the share of one repetition of the lowering/raising of the body.
3. You shouldn't pursue the number of the executed repetitions, it doesn't make sense if they are carried out technically incorrectly. It is necessary to make each movement slowly, trying to feel each muscle which is involved in exercise.
4. You seek to hold the back in equal situation, so you strengthen not only muscles of the breast and tricepses, but also the press, and back muscles.
5. Perform exercises in several approaches, four times on 25 repetitions are better to be wrung out, than to make hundred push-ups for once.
6. Use of different types of push-ups will allow to involve practically all groups of muscles. If you only begin to be engaged in push-ups and even one repetition troubles you, begin with push-up from knees. At such push-ups load of hands much less.
7. Having placed hands as it is possible more widely, you will transfer load of the middle part of the breast and will create tension in back muscles. Besides, you can put hands not on the floor, and on the dumbbell, it will give you the chance to fall below and stronger to stretch pectoral muscles.
8. Use push-ups with narrow setting of hands for transfer of emphasis on tricepses. Transfer legs to the support, load of hands will increase, breast muscles will be stronger involved. During the movement down serially you bring the right and left legs to elbows or to the breast, such push-ups will seriously load your press.
9. Be wrung out on one hand, having brought the second for the back, such push-ups will very strongly load all shoulder girdle. Push-ups on one hand need to be carried out having taken away the leg opposite to the hand on which you are wrung out, aside, only this way you will be able to keep balance.
10. It is possible to be wrung out not only on palms. In fighting single combats the push-ups on fists strengthening their shock surface are often used. Push-ups on fingers does them stronger.