What groups of muscles work at push-ups from a floor

Push-up from a floor – exercises with a position lying and a raising of the case by means of hands. They are carried out both by men, and women.

Practice also among children, but only 6 years are more senior.

Push-ups from a floor well affect endurance and are recommended for performance by that who regularly plays sports and cares for a body tone.

Push-ups study extensive group of muscles. In addition, they favorably influence all organism:

• strengthen a cardiovascular system;
• improve metabolism;
• liquidate excess calories;
• train endurance;
• do strong bones;
• adjust a figure;
• increase muscle bulk.

Among female audience of push-up from a floor are popular thanks to complex study of an abdominal press.

Whether you know? Variations of push-ups from a floor are known since antique times.

Push-ups are harmful if not to carry out the safety rule. Possible problems:

1. Excessive loadings at the first stages. And also intensive approaches with short respites.
2. Pumping of a thorax. Provided that in the program of trainings there are no other exercises, except push-ups.
3. Traumatism. The beginning of a training without preliminary warm-up.

To warn injuries, use wristlets or bandage. They are obligatory if you carry out difficult options of push-ups. Also do not forget about warm-up.

Get acquainted with types of push-ups.

1. Tendency to high pressure.
2. Brittle bones.

With such features of an organism it is better to find exercises easier.

Classical technology of push-ups includes different variations. They practice both professional athletes, and beginners. Having seized them, it will be simpler to start more difficult technicians.

1. Accept an emphasis lying palms in a floor. Legs – at shoulder length.
2. Inhale and bend hands in elbows, direct the case down.
3. Exhale and rise.

1. Accept an emphasis lying with an equal back.
2. Hands at shoulder length.
3. Bend knees and smoothly fall down, touching by a floor breast.
4. Rise up, having straightened hands.

1. Lower a breast as low as possible.
2. For hands – chairs, for legs – a support in the form of a bench or a sofa.
3. Having fallen, record situation for couple of seconds.

Important! Be engaged without deflections! They facilitate exercise, but at the same time do it inefficient.

1. Establish two benches across.
2. Turn to one of them a back, having recorded hands at shoulder length behind.
3. Put legs on edge of the second bench.
4. Exhale and slowly fall down until shoulders reach the position parallel to a floor.
5. Direct elbows. Raise a torso forward on an exhalation, focusing attention on force of tricepses.
6. Return to a starting position.

The popularity of push-ups from a floor is caused by the fact that it is possible to train also at home, without use of stock. At trainings such muscles shake:

• bicepses – turn palms towards legs;
• tricepses – are intensively studied at narrow hold;
• pectoral muscles – develop during the lowering and a podymaniye of a body;
• deltoid muscles – at push-up help to raise a body;
• press – belly muscles which hold a body in equal situation are involved.

The efficiency of push-ups is noticeable only at their correct performance. General rules:

1. Beginners are not recommended to begin with heavy loadings at once. Better for once to make smaller quantity, but not to break the equipment. Be wrung out in couple of calling, taking between them a break 2–3 minutes. In one calling do 20–25 otzhim.
2. Include push-ups for a tone in morning exercises not more often than two times a week.
3. Back equal, a waist without deflection. Strain muscles of buttocks and do not raise them up.
4. You monitor the correct breath. On an exhalation – rise, on a breath – fall.

Learn as it is correct to do push-ups from a floor to girls and men.

Be wrung out so that to feel study of pectoral muscles. If after the training this feeling is absent, begin with vertical push-ups at a wall. Remember that formation of the right equipment happens in the conditions of continuous practice. Widespread mistakes:

1. The eyes dropped down. Turn an eye a little forward.
2. Excessive breaking off of a wrist.
3. Difficulties which arise due to the lack of the due level of force.

Important! It is better to do less exercises, but it is qualitative, than it is a lot of bad push-ups.

Push-up from a floor with emphasis on pectoral muscles is done with an inclination. That foot were higher than the level of the head, put socks on a bench. Rest hands against a floor.

Also explosive equipment practices. Making 2 approaches in the intensive mode, rise breakthrough, having made cotton palms under a breast before lowering. At the beginning just raise hands, and having got used to speed, try to make cotton.

1. Emphasis lying. Feet of legs together. If you want to increase loading, use eminences under legs.
2. Bring closer palms to each other. Place fingers for stability.
3. Bend hands at the level of a breast. You hold the case directly. Distribute loading evenly from hands to heels.
4. Expedite exercise.
5. Get elbows back.

Having executed a set from 30 exercises, in 30 seconds start the following approach. The successful fellow is wider, the tricepses are pumped up less.

Push-up from a floor study also a press. Exercises for treasured cubes – with books and a stop.

Read in more detail as it is correct to breathe at push-ups from a floor.

1. Take a pile of thick books. Divide them into two equal piles and put at distance in half-meter.
2. Put emphasis lying, having put hands on books.
3. Slowly fall, having experienced stretching. Straighten legs and lift the case.

1. Reach a starting position – an emphasis lying.
2. Bend hands and fall down.
3. Record a pose for couple of seconds on the middle.
4. Fall completely down and again record a pose.
5. Straighten hands, raising a torso.

Exercises push-up by a lodge and a rack at a wall develop deltoid muscles.

1. Push-up by a lodge. Put emphasis lying. Move legs closer to hands. Become on socks. Create a body a right angle in the form of a lodge. Fall to a floor and rise.
2. Rack at a wall. Carry out after preliminary physical training. Get up at a wall on hands and check how long it turns out to fix such situation. If more than a minute, then start push-ups.

Beginners should not start heavy technicians at once or to try to execute a large number of otzhim.

Whether you know? The record on push-ups in one minute makes 199 otzhim.

1. With use of a wall. Become facing a wall at distance of a half a meter and put emphasis in it hands. Raise heels. Inhale and bend elbows, approaching a wall. Exhale and make a start.
2. Bench or steps. Put emphasis hands on a bench or a step and begin push-up with the emphasis on knees. It is recommended to female beginners.

Performance of these exercises will prepare muscles for more difficult trainings. Be engaged regularly. Beginners are recommended to follow the program shown in the table.

The main thing in this program is to carry out assigned amount of approaches and not to have a rest longer than the determined time. The quantity of otzhim at first can be arranged under itself. Do not break a schedule of occupations, train at the same time, doing not miss them. Further use this scheme, carrying out more difficult exercises.

Video: the effective program of push-ups from scratch for starting Push-ups – one of the most ancient physical exercises. Simplicity of its performance and efficiency promotes popularity till today.