Push-ups from a floor in a handstand vertically are in the list of the training exercises which are effectively developing a humeral belt. They are often used by athletes, dancers and acrobats, however to learn to carry out them, of course, by a certain preparation, everyone will be able. Let's understand, than this exercise is useful and as to the beginner to reach skill in technology of vertical push-ups at a wall.
Than vertical push-ups and what muscles at the same time work are useful
Push-ups upside down at a wall are indicative as complex exercise which involves various groups of muscles, in addition develops coordination, acts as prophylactic for a cardiovascular system and renders the sparing stretching effect for a backbone.
With its help it is possible to strengthen a humeral belt, to improve its power opportunities and to achieve high-quality visual changes in a relief. Will be interesting to girls of push-up by weight loss of hands and strengthening of muscles of a breast.
Get acquainted with various types of push-ups.
Exercise also the fact that it is carried out without additional training stock and exercise machines is valuable: the vertical basic surface will be everywhere, and as a weighting compound will serve your body weight.
Dynamically when performing vertical push-ups actively work:
- humeral and elbow joints;
- tricepses;
- deltoid muscles (front and average bunches);
- trapezoid muscle;
- big pectoral muscle in clavicular area.
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Other muscles do not remain in inaction too, and will work for balance maintenance. The main loading is assumed by a backbone, plus, gluteuses and an abdominal press join.
Contraindications and harm
Vertical push-ups in a handstand have a number of contraindications on health and the general preparation, as well as any serious power training load.
Important! Do not try to do exercise if you have insufficient preparation in classical push-ups (at least 30 times for approach) or if your muscles are not ready to loading. Prematurely begun training can end with falling and serious injuries of the head and backbone!
Kind of you wanted to have this universal exercise in the arsenal of trainings, it is necessary to refuse it:
- at any injuries of hands, shoulder and elbow joints;
- if the increased arterial blood pressure is diagnosed for you;
- at any diseases of vessels of the head and eye
- in the period of periods or at pregnancy.
Your purpose is a sound beautiful body therefore never neglect restrictions. Perhaps, it is worth choosing for itself other exercises for trainings which will similarly work, but will not aggravate your problems with health.
How to learn
To learn such push-ups, it will be required to have small training in the form of performance of the facilitated exercise options and also to bring to automatism skill correctly to rise on hands a back to a wall provided that you are not able to do it or before did not try to do.
Complex of preparatory exercises
Preparatory exercises should be carried out consistently, passing from simple to difficult stages. Especially important for beginners to pass completely all steps of preparation even if exercises at first sight seem simple: so you will be able to feel the readiness and to understand technology of the movement.
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For a start you need to learn to do classical push-ups from a floor. A helpless gesture at the same time should not be made strongly in the parties, position of the head in the top point — between hands.
For a training 4 approaches on 8 repetitions are carried out. Exercise is considered mastered when you are able to have no trouble in doing it 15–20 time in a row.
Push-ups with knees on the height
The essence of exercise consists in more complicated form of classical push-ups. The case at the same time rises further away from a floor, continues to remain vertical, and knees are put on the height. As the height it is possible to pick up a firm box, a curbstone, a high bench or something similar and steady. For a training 4 approaches on 8 repetitions are carried out. Exercise is considered mastered if you freely do it 15–20 time in a row.
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Push-ups with legs on the height
The next stage is even more difficult previous: on the height we become not knees, and stupnyam, i.e. we repeat a push-up pose on a floor, but with an emphasis of legs on a curbstone. Technology of exercise following:
- You hold the case vertically.
- You make push-ups, falling the head a little ahead of hands.
- Try not to part hands when bending in the parties, and to direct elbows forward.
- In the top situation you take away the head between hands.
For a training 4 approaches on 5 repetitions are carried out. Check similar — 15–20 free push-ups in a row.
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Calling by legs on a wall
Accept an emphasis lying perpendicular to a wall, leaning in it legs. Begin to go hands to a wall, at the same time walking legs up it. Continue rise to vertical position of legs and so far to a wall will be too busy on 20–30 cm.
Important! Exercise is injury-causing therefore carry out it slowly and gradually increase height of calling by a wall.
Keeping of a handstand
In couple of steps from a wall get up facing it. Execute a step forward and lower hands on a floor. Do it quickly. Throw upward a leg which did not take a step, then bring up to it the second.
Palms have to be located at distance about 20 cm from a wall. You discipline a body vertically how many you will be able at the initial stage. When duration of free deduction of a rack is 60 seconds, it is possible to pass to the next stage.
Negative repetitions
Negative repetitions are not absolutely yet those push-ups for which you seek, but already almost their performance.
It is interesting to learn: than push-ups from a floor are useful to men.
- Accept a starting position — a handstand near a wall.
- Slowly begin to lower a body down until the top concerns a floor.
- Accurately from this situation descend on a floor.
You will be able to repeat 12 approaches in a row — the task of this stage of preparation is carried out.
Vertical push-ups with a partial amplitude
Exercise helps concentration on personal feelings and with deduction of balance. A starting position — a handstand near a wall. Bend elbows at a small angle and straighten. 12 repetitions in a row without tension will define whether you are ready to full vertical push-ups.
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Approaches can be complicated, increasing amplitude of bendings in elbows, at the same time it is worth building small scaffold under the head, for example, from a small mat or a firm pillow. As soon as the top concerns the height, squeeze out a body up.
Technology of performance
If you successfully finished a preparatory set of exercises and developed practice of movements, it is possible to pass to the final stage:
- Approach a wall, put palms on a floor at distance of 25-30 cm from it. Hands are divorced on width of shoulders or is insignificant more widely.
- Accept a handstand: the case and straight arms, breath free, a wall do not touch any parts of a body — only a heel.
- Begin to bend elbows under control and to fall down to a floor until the head touches it easily the top.
- For a second be late in the lower part of a trajectory.
- Unbend hands, pressing palms in a floor, and rise up to a starting position.
Important! For safety of your health try to touch hardly a floor by the head and control each movement.
Finish the number of repetitions till 8-12. For development of muscles of such approaches it is worth carrying out on 3. When you understand that completely mastered exercise, push-ups can be complicated still, using additional loading in the form of weight. Thus, you will increase amplitude of bending of hands and power loading.
How to learn to be wrung out in a handstand: video
Useful tips for beginners
Mistakes of beginners in performance of exercises are inevitable, however their quantity can be reduced considerably, and to increase quality of trainings if to conform to such rules:
- Always you hold the correct position of the case: equal backbone, back direct.
- The contact of a wall is made only by heels, it is not necessary to privalivatsya completely to a wall, but small assignment of legs is admissible back.
- Be not overzealous in trainings, overstraining a back.
- Systematically and steadily work on development of the top part of the building and a humeral belt by means of other power exercises.
- You monitor the correct setting of hands when performing a rack. Optimum distance to a wall — not less than 20-30 cm. If palms to dispose too close to a wall, then it is so more difficult to keep balance and if further — it is possible to be traumatized since the body in this case is in extremely inconvenient position.
- You watch elbows: when bending they should not disperse in the parties, and to be directed only forward and to work towards a thorax.
Systematic repetition of all exercises of preliminary stages will allow you to execute the first push-ups in a handstand in 1–2 months. Term depends on your persistence and initial physical training. Do not forget to observe recommendations about safety and at you surely everything will turn out.