How to pump up shoulders push-ups from a floor"

Many modern young people want to look brought up, to have beautiful shoulders and to differ in good physical shape. However not all want or owing to certain circumstances cannot visit gym or acquire expensive sports equipment. In such situation at first sight simple push-ups which regular performance allows to achieve the listed above objectives for small term come to the rescue. We suggest to get acquainted with details of drawing up the correct program of trainings, types and technicians of push-ups from a floor.

Structure of a humeral belt

Before planning and the organization of the trainings directed to shoulders the sports experts advise to study details of the anatomic device of all humeral belt, including features of fastening of muscles of a forearm that, having avoided traumatizing and other physical losses, quicker to achieve good effect. The shoulder is the top part of a hand limited to the axillary hollow and an elbow, and the shoulder joint is the organic mechanism connecting a hand to the corporal case.

At it there are two muscular groups (front and back) which are responsible for that the hand reliably functioned, being bent and unbent. Connecting an extremity to a trunk and covering bones with sinews, they naturally protect a shoulder from traumatizing and give the chance to a hand to make free versatile movements.

Whether you know? The most hardy muscle in a human body — warm, stremenny (straining an ear eardrum) is the shortest (its length — only one and a quarter millimeters). On length nothing will be compared to a sartorial muscle, and on speed — from blinking. Concerning the strongest different opinions meet. Some scientists consider that language, however it represents a combination of several muscle tissues therefore this point of view, most likely, is false. And here chewing muscles create pressure force to 100 kg. Also carry muscular complexes of calves and buttocks to number of the strongest.

The front group (flexion) is formed from:

• humeral muscle tissue;
• klyuvovidno-humeral;
• shoulder biceps.

At back group (extensive) following structure:

• three-headed humeral muscle;
• elbow muscle.

Besides, pectoral, upper back and cervical muscles and also those fabrics by means of which there is the correct functioning of elbow joints fall on humeral department. Each of the listed muscles is responsible for performance of a certain function in the general free movement of the upper extremities. In the trainings on a humeral belt consisting mainly of push-ups pectoral and deltoid muscles and also tricepses will be loaded to the maximum, and loading can be varied differently, placing hands more widely, reducing thereby amplitude forcing to work chest department more, or, on the contrary, narrowing distance between hands — big amplitude leads to increase of work of a triceps. In general both the lower, and external parts of pectoral muscles, muscular bunches (medial at a triceps and lobbies at deltoid muscles), muscles of buttocks, waists and the press are loaded.

Get acquainted with different types and technicians of push-ups.

Rules of trainings

Thanks to push-ups from a sex of people:

• quickly tones up the weakened muscles;
• develops force;
• simplifies for itself performance of the routine work assuming easy or heavy physical activities.

However before such trainings it is necessary to study a number of the certain rules allowing to carry out truly exercises without morbidity and traumatizing:

1. Not less than 10-minute warm-up — cold and tight muscles need a warming up.
2. Initial number of repetitions — no more than 10, the pace are increased gradually. After the training the fatigue has to be easy, shoulders should not be overstrained.
3. Having undertaken push-ups, they should be carried out regularly, accurately following the made program and in certain hours.
4. To update the purpose by which the made program will be guided: it will be possible to build up muscle bulk if to train daily, and for maintenance of physical shape and a tone of muscles 2–3 times a week will be enough engaged.
5. Special attention to gradual increase in rate of push-ups is paid at daily trainings: intervals between them will give to fabrics rest which just and stimulates muscles on a set of weight.

Important! Sharply it is not desirable to exceed loading extremely. It is necessary to stretch each stage of push-ups from 7 to 14 days. Upon transition to new level it is necessary to be guided, first of all, by the physical shape and preparation. The prepared person ceases to experience difficulties in the current level and practically does not test tension after the occupation.

Types of push-ups on shoulders in house conditions

1. Are the easiest therefore are used, in particular, in school lessons on physical education. In a prone position it is necessary to lean on socks and the palms of the hands placed on width of shoulders directed forward. Socks are divorced on the same width, in them the emphasis has to be felt. Classical orientation — for work of tricepses, deltas and pectoral muscles.
2. Push-ups from knees. It for those who for the first time start occupations of this sort and have besides the weakened muscles (it suits also for people with problems in a backbone and just for an age group of persons). The initial pose same, as well as in classics, but an emphasis is felt not on socks any more, and on the bent knees. Crossed a foot are raised over a floor. The Oblegchyonnost of exercise is that the lumbar department is not loaded, and other muscular groups are strained less, than in classical option (workload decreases from 64 to 49%).

Read about advantage and technology of performance of push-up from knees for girls.

3. Push-ups from a wall or from the horizontal plane. For the beginner such option is difficult and fraught with an overstrain with the subsequent unwillingness to continue trainings therefore on the first occupations it is desirable to include exercises with a vertical surface (with a wall). Technology of execution: the straight line is resistant in a step from a wall. Heels are torn off from a floor, distance between feet a little more than width of shoulders. Hands are bent in elbows, at the same time it is important that the breast touched a surface, further it is necessary to become straight, having risen on the straightened elbows. Only hands have to be involved in exercise, the trunk has to remain equal.

Learn how it is correct to be wrung out from a wall to girls and than it is useful exercises.

4. Wide successful fellow. Technology: to accept a classical pose except that hands need to be placed on the distance equal to the double width of shoulders. Elbows "look" in the parties even when lowering down. Having touched a floor, the trunk should be returned quickly up to a starting position. It is carried out with the direct and tightened body — at the lowered stomach or protruding buttocks all technology of exercise is cardinally broken that leads to microinjuries.
5. Average successful fellow: hands along a trunk and to direct elbows back. The distance between legs is less than width of shoulders. The movement happens movement of hands on a bend along the case, to direct elbows back. Having touched a floor, the trunk keeps in direct situation, further quickly rises. The triceps is well studied.
6. Narrow hold. Is the difficult option of push-ups suitable for previously trained people. Thanks to exercise all humeral muscles, in particular deltas (in their frontal zone) and tricepses are well studied. SP: at an emphasis on palms the fingers are developed inside, socks of legs it is necessary to arrange on width at the level of a humeral belt (it is possible a little more widely). Falling down and moving elbows along a trunk, we bend hands. Also elbows have to be directed at the same time back and slightly in the parties. In the lower point it is necessary to concern the case of the back of a brush. The subsequent movement comes to the end with full straightening of hands up.
7. Push-up with cotton. The purpose is to load as much as possible muscles, to pump up beautiful shoulders, to increase power indicators, including endurance level and also to gain the necessary dexterity. How to carry out cotton: in situation when socks on width of shoulders, and palms are placed twice more widely, the body is pushed out by a push up, and during this movement of a hand for a moment come off a floor instantly to slap in a palm. The softness and grace have to be inherent in return to a starting point, and the movements of hands have to differ in rhythm, force and coordination.
8. Push-up on fingers. Treats the complicated options. A preliminary condition are the strong and strong fingers capable it is the most reliable to hold a trunk throughout certain time. Any successful fellow, and performance differs from classics only in an emphasis on fingers.
9. With burdening. Long time the engaged power exercises is suitable only for athletes. The purpose — fast extension of volume muscles and accurately depicted profile. Weightings are chosen at desire and opportunities, whether it be special vests with small weights or, for example, pancakes from a bar. Technology of execution — classical. Weight is changed from small to bigger, and we do it gradually and slowly.
10. Deep push-ups with increase in motive amplitude. Three strong support, for example, chairs — one under legs, two others — under hands will be necessary for performance. Style of execution — classical. All humeral belt is to the maximum studied, and for short term the muscle bulk increases.

Important! Very decent, though not extreme, achieved results are: women have from 30 to 50 push-ups, at men — from 50 to 100. The people playing professional sports and seeking for creation of a powerful, beefy body need to try to obtain bigger.

Perfect performance of push-ups does not come down only to observance of the main movements and conditions, but also to the correct breath. Brought down, faltering and nervous, it is capable to do harm to all organism, to lead to a set of sports injuries and unpleasant consequences.

Let's consider in detail the exercise moments which have to be followed by a certain scheme of breath that as a result will improve health before and after a series of push-ups from a floor:

• after acceptance of a starting position it is necessary to concentrate;
• the movement to the lower point is followed by a gradual easy breath;
• rise assumes an exhalation.

It will be first unusual to monitor such scheme, but adaptation to it finally is inevitable. Only after that regular trainings will become full and will bring benefit.

How to make the program?

At the correct assessment of the general physical shape it is possible to make the program of trainings independently, proceeding from the ready complexes presented on the Internet. Here the approximate scheme of the program for beginners assuming occupations 3–4 times a week:

Whether you know? Record number of times (for the whole world) the Japanese (professional athlete) Minoru Yoshide was wrung out from a floor 40 years ago. It executed 10,507 repetitions for one set (without stopping).

Though push-ups from a floor as physical exercises appeared for a long time, but also to this day are not considered as outdated and with pleasure are used by people for improvement of a figure and strengthening of health. This training is universal therefore people of different age and physical standards can carry out the appropriate program. The main thing is to consider the recommendations stated above, to observe the technical moments and to put all the efforts in occupations.