Push-ups - the useful exercise for men and women promoting study of the number of muscles of the top half of the body. Especially considerably push-ups improve the condition of pectoral muscles. Besides, they strengthen the backbone.
Instruction
1. At push-ups of any type all top half of the body actively works: hands, shoulders, pectoral muscles, back, press. Besides, joints and the backbone become stronger, the bearing improves. For this reason push-ups – not especially men's exercise. It will allow women to improve considerably the condition of the zone of the decollete, at the same time without building huge muscles.
2. Muscles of the back, the prelum abdominale, hands and shoulders work in total to lift and lower the body. The lower part of muscles of the back helps to hold the body to straight lines. When the body returns to the home position, all muscles are strained. Not all know how they is considerably loaded at push-ups the prelum abdominale. In practice it together with muscles of the back helps to keep the correct position of the body. If by the end of performance of exercise you feel burning in press muscles, it speaks about the proper technique.
3. Push-ups join even muscles of buttocks and the back part of the hip, though is insignificant. It is possible to load them stronger if to tear off one leg from the floor. In principle, there are many variations of this at first sight simple exercise. They allow to place different emphases on muscles. Classical push-up: hands are wider than shoulders, legs shoulder width apart. Having narrowed setting of legs, you will be able to increase load of shoulders. When lowering the body makes the flat line, the final point – elbows at an angle of about 90 degrees.
4. If you want to place emphasis on development of the bearing, carry out push-ups with the gymnastic ball. Hands are wider than shoulders, straight legs lie on the ball. When you lower the body like usual push-up, in parallel it is necessary also to balance on the ball. The muscles contributing to the development of the beautiful bearing are so involved.
5. If you are interested in the press more, it is possible to carry out more difficult type of push-ups. The home position same, as well as at classical push-up. Having fallen to the final point, you tear off the leg from the floor and you lead the knee to the elbow. Rising in the initial position, you put the leg on the floor. It is also possible to execute such push-up: all as in classical option, but in the final point you tear off the hand and you lift it up, having made the body turn.
6. To place emphasis on hands and shoulders, put one hand below, another above. Serially change hands. Also for these purposes it is possible to be wrung out with dumbbells. Having wrung out and having returned to the initial position, tighten the hand with the dumbbell the elbow up. To place emphasis also on the breast, put hands very narrowly. But it is quite difficult option of push-ups.