Push-ups – general effective exercise for development not only backs, breasts, hands, but also for strengthening of legs and buttocks. It is applied in different types of sport including in bodybuilding. Also this exercise is the great option for the general athletic preparation.
It is required to you
- - Steps;
- - basketball;
- - two tennis balls;
- - cargoes.
Instruction
1. Apply make-shifts to training process. Execute four sets of push-ups on the maximum quantity of times. At the beginning there will be enough also 10-12 repetitions. Make the first approach, holding legs together on the floor. In the second — put them on the low step. Instead of it it is possible to use the basketball or the bed. Execute the third set of push-ups from the chair or the chair. You can make the fourth, having put legs on the low table. The legs are higher, the quicker you will be able to increase the number of usual push-ups.
2. Change the arm position — it will help to work better all groups of muscles which this exercise influences. Put hands more widely than the level of shoulders for study of the broadest muscles of the breast. Or already — for its internal part. But try to carry out generally push-ups by average setting of hands evenly to pump over the main groups of muscles.
3. Use balls for increase in load of pectoral muscles. You will be able to be wrung out more time if you balance on balls during exercise performance. Catch two tennis balls and try to be wrung out, leaning on them hands. Make 10-15 repetitions. Use the basketball for narrow setting of hands. Execute about the same time and experience as far as muscles strained. Introduce these exercises in training process.
4. Be wrung out with the weight on the back. The easiest way of increase in number of push-ups is to do exercise with small cargo. Begin with 5-10 kg and gradually increase weight. Some athletes put to themselves on the back of partners in the training. You shouldn't force too with big scales as it is possible to overload the back. Be engaged by the above-stated technique three-four times a week. The result won't keep itself waiting.