Today there are many ways to improve the physical state and to exercise the muscle. One of the simplest and democratic push-up from the floor is considered. It can be applied to development of force, endurance and addition of muscle bulk. Many boys since the childhood compete in push-ups. However, very few people think of how to make push-ups effective training remedy.
It is required to you
- Low horizontal bench, belt with weighting compounds
Instruction
1. As it was already told earlier, push-ups bribe the simplicity. The effective training practically doesn't require supplementary equipments. However, their use will allow to increase training effect considerably. From the sports point of view, push-up is the bench press on the contrary. They allow to diversify trainings of weight-lifters considerably. The main thing in trainings - their regularity. Fifteen-twenty minutes a day are quite enough.
2. Usual push-up from the floor (when the body parallel to it) is the excellent exercise for average pectoral muscles. Also bicepses and muscles of the back participate. Such training has to consist of 5-6 approaches till 15-20 of repetitions in everyone.
3. Trainings on top of the breast will demand application of the usual low bench. Place legs on the bench so that they were on 40-50 cm from the floor. The head has to touch the floor almost. From this home position you have to return the body to the situation parallel to the floor (see the drawing).
4. The training of the press, the lower pectoral muscles and the back by means of push-up will require two benches and weighting compounds (the rubberized pancakes or the belt with weights). We have legs on one bench, hands on another that tricepses and forearms were strained. Further we lower and we raise the body, as shown in the drawing.