Push-ups from a floor are exercises which are one of simple, but extremely effective. It is possible to carry out them at any time and that is important, for this purpose it is not obligatory to visit gym as it is possible to work with body weight. All types of push-ups from a floor influence different groups of muscles.
Besides that they develop a triceps, deltoid, humeral and pectoral muscles, muscles of legs, a press and a back also get into gear. Muscle bulk moderately grows and becomes stronger, the endurance gradually increases, and the body becomes more relief. Further in article we will in detail sort technology of performance of the most popular and most effective types of such exercise.
From knees
Push-up from knees is a basic and a little simplified type of exercise. It is used in the trainings by girls and also the beginning athletes. It is very good alternative to classical push-ups from a floor, but in simpler form. Tricepses, a front bunch of deltas, big chest and front gear muscles get into gear.
For performance of exercise of a such type follows:
- To kneel and put emphasis lying. Hands have to be located slightly more widely than shoulders and under the top part of a thorax.
- To straighten a trunk and to fall slowly down.
- Leaning on knees and the becoming straight hands, it is necessary to raise a body in a starting position.
- To repeat the necessary number of push-ups.
Important, carrying out such exercise, to do movements under control and slowly. Muscle work has to be felt constantly. Shoulders, the head and a basin during the whole time while push-ups are carried out, have to be located on one line. Shovels cannot be cramped, they have to be lowered and divorced.
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Average successful fellow
Push-ups from a floor for pectoral muscles the average successful fellow very effectively. In addition also tricepses and deltas train. All back is in a static stress.
- It is necessary to accept an emphasis lying. It is impossible to lift up or hang the head down, it needs to be disciplined in the area of a backbone.
- Hands have to be located a little more widely than shoulders.
- To slowly lower a body down then, having made powerful effort, to squeeze out a body up.
- In the top situation it is necessary to strain pectoral muscles into the account one-two, after that to fall to a floor again.
Important! It is not necessary to straighten elbows completely. It is necessary to support constantly them in a halfbent state. Saggings of a stomach cannot be allowed too.
Narrow hold
Carrying out push-ups from a floor narrow hold, the answer to a question, what muscles shake, there will be a good study of a big pectoral and deltoid muscle and also tricepses.
- It is necessary to accept a standard emphasis lying. Hands to arrange precisely under the central part of a thorax so that they concerned each other.
- The case needs to be held directly and in a condition of tension. It is necessary to fall down, without concerning at the same time a floor.
- It is necessary to rise under control up, elbows at the same time completely should not be straightened.
Important! As complication it is possible to arrange hands not under a breast, and at the level of a stomach or the head.
Wide successful fellow
Push-up by the wide successful fellow will work first of all a big pectoral muscle. The additional muscles getting into gear — the front delta and a triceps.
The back and legs have to be leveled to one line. Hands it is necessary to arrange more widely, than width of shoulders, approximately observing distance between brushes in 90 cm Taz to lift or lower, bending a back, it is impossible. Thus, exercise becomes simpler and becomes less effective.
The movement needs to be carried out under control down and up, feeling work of each involved muscle.
Circular
Here the accent is put on muscles of a back and a stomach. Quite big loading also goes on deltas, tricepses and chest.
- It is necessary to accept an emphasis lying, having put at the same time brushes are slightly wider than the shoulders and at the level of a breast.
- On a breath the body weight needs to be moved on the first hand and, falling down, to move to the second.
- On an exhalation it is necessary to raise a body up, having returned to a starting position.
- To repeat the same actions, but in other direction.
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Head up
Level of complexity of this type of push-ups low. The bench on which it will be possible to rest hands is required. The distance between brushes — is a little wider than shoulders. That legs did not slide, it is possible to establish a support for stability or to lean against a wall. A direct back, without deflections. Equal legs.
- On a breath it is necessary to fall down, the basin keeps at the level of a backbone, without rising and without falling down.
- On an exhalation — a reset.
Thus it will be possible to give loading of the lower part of chest muscles that well will help the beginning athletes.
Head down
Analyzing different types of push-ups, it should be noted that performance of such exercise by the head is the most difficult down and suits advanced bodybuilders. This exercise is carried out upside down.
When performing exercises of a such type the main muscular groups very powerfully train. Nevertheless it is better to carry out it by means of the companion on occupations. As the body is in the unusual, turned situation, the vestibular mechanism can be not ready to such tests. It is also possible to fall and be traumatized simply. Therefore it is first better to do such push-ups at a wall.
- First of all it is necessary to become a back to a wall. Then to bend down forward and to set against a hand floor.
- At first it is necessary to raise one leg and to set it against a wall, then to make the same with other leg.
- Now it is necessary slowly, to straighten a trunk without any sharp movements, observing balance.
- Having convinced that it turns out to keep balance, it is necessary slowly to begin to bend and unbend hands, at the same time lowering and raising a body — to carry out push-ups.
Most often such look is applied by athletes who noticed a certain stagnation in development of the muscles as exercise gives very big and powerful loading.
With a support on one hand
Push-ups with a support on one hand, likewise as well as the classical option of exercise, studies muscles of an upper body: breast, tricepses and front deltas. Also the endurance and force develops, and coordination still trains. Obvious difference from classics is that completely all loading goes on one hand, that is the intensity of a training is twice higher, than at usual push-ups.
The technician of his performance is several options. The most widespread is such:
- It is necessary to accept an emphasis lying, leaning on one hand. The second hand has to be behind the back. The brush of the second hand can be placed on a buttock or is a little lower. The case has to be completely direct, legs rest socks against a floor. Distance between feet of legs have to be slightly wider than shoulders.
- On a breath it is necessary to fall down, bending a working hand in an elbow, the waist at the same time cannot be bent.
- On an exhalation it is necessary to return to a starting position.
Important! The more widely feet will be located, the it will be simpler to keep balance.
With a support on one leg
It is one more option of advanced types of push-ups with the emphasis on three points.
- It is necessary to execute an emphasis lying on straight arms, at the same time one leg has to lie on another.
- On a breath — to lower a body down that from brushes to a breast there were about 3-5 cm. Elbows at the same time should be held most close to a trunk.
- On an exhalation — due to straightening of both hands it is necessary to raise a body in a starting position.
With cotton
Carrying out push-ups with cotton, it is possible to involve big chest muscles, deltas and a triceps. Press muscles which support the case in equal situation, all humeral belt and also the muscles of legs receiving static load will be in addition involved.
- It is necessary to accept an emphasis lying, leaning palms against a floor. To place hands on width of shoulders, to hold a back a straight line.
- Taking a breath, it is necessary to lower a body down, bending in hand elbows.
- Then, it is necessary to be wrung out by explosive and powerful effort from a floor, pushing out a body as much as possible up. Time has to be enough for that managing to make before itself cotton and not to fall at the same time.
- Having made cotton, it is necessary to return to a starting position, having leaned palms against a floor.
Important! It is possible to complicate a training, making cotton behind the head, behind a back or about a breast. It is also possible to tear off in process from a floor not only a hand, but also a leg.
Heteronymic
The essence of heteronymic push-ups is that one hand will be located in a classical rack, that is is a little wider than shoulders, and the elbow is directed aside, and another thus as at push-ups on a triceps — a palm under a breast, and the elbow is directed back. By means of push-ups of a such type it is possible to share burden on a triceps and pectoral muscles. Position of hands will need to be alternated.
- To accept a starting position.
- The left hand it is necessary to take aside, and right to place an elbow under a breast back.
- On a breath it is necessary to bend the left elbow, moving it aside. The right hand it is necessary to slide bodies down.
- To return to a starting position and to change a position of hands.
These are the most effective types of push-ups. Apparently, exercise can be picked up on any level of training. Nevertheless to be obsessed with one look which turns out best of all, is not necessary. Combining several options, it will be possible to receive even more notable results.