Push-ups are one of the bestexercises, which was invented by mankind. To execute it, you do not need any inventory. Push-ups will help develop the strength of several muscles at once. In addition, at the present stage there are more than a hundred different versions of this exercise for those who love everything new. Therefore, there is nothing strange about the question of how to learn how to wring out from scratch.
Performing the basic exercise, you can withEasily track progress. In addition, today there are a huge number of training systems, based on exactly push-ups. In this connection, it is necessary to understand in more detail how to learn how to wring out from scratch.
What is the reason for such a high popularitypush-ups? They are convenient, unpretentious and help to develop several muscle groups at once. Exercises of this kind are called basic exercises. Most of the load is borne by the muscles of the chest and shoulders. Also during the exercise the biceps, back and press are involved. In this regard, we can say that push-ups - a fairly convenient exercise, with the help of which the upper part of the trunk is trained. And if you work with them and sit-ups with pull-ups, push-ups can become the basis for any program of training at home. These exercises do not require anything. For them, you need only a little space and a crossbar.
If you want to figure out how to learnto wring out from scratch, you need to remember about the right technique. Only with the correct execution of the exercise can you successfully pump all the muscles, without pulling anything and not injuring yourself. It is important to observe the technology also because it is necessary to constantly monitor your progress. In other words, if about 30 push-ups were performed correctly yesterday, and today - 60, but you did not go down to the bottom, but only half, then you can not say that you have become stronger.
Therefore, if you want to understand how to learnyou need to do the exercise correctly. If it does not work out - it is necessary to reduce the load due to a higher support and fewer repetitions.
There are several basics that need to be remembered,so that the technique becomes correct. When lowering to the floor, the arms should be placed one from another at a distance slightly wider than the shoulders. Despite the indicator of strength and level of preparation, doing the exercise is necessary from the position in which you are comfortable. You can choose a certain posture in advance, before starting the exercise. It should be noted that classical push-ups are those whose arms are placed on the width of the shoulders. In such a situation, the load falls on the chest to a greater extent, and the triceps - in less. In the narrow setting of hands, the main load is, on the contrary, hands. With a wide position of hands, the maximum emphasis is placed on one breast only. The latter two options are the most complex. They should be moved only if classical push-ups are successfully mastered.
Legs should be set so that you havemost comfortable. Someone puts their feet just like arms - shoulder width apart. Someone brings them together. There is no particular importance in their situation. Therefore, you need to make it convenient for you. However, with a broader leg arrangement, it will be easier to maintain balance.
In order to understand how to wring out from the floor,it should be remembered: the body must be stretched forward. It is necessary to arrange so that it forms one straight line. In other words, do not lower or raise your head or buttocks too much. Remember, the more direct the position will be taken, the better will be the redistribution of the load between the muscles. Accordingly, and the exercise will be more secure.
In the event that the correct position is takenit is difficult, but to understand how to wring from the floor, hunting, then we should try the next option. You accept the position of "lying down" in the manner that suits you. After that, strain the buttocks with the press and draw in the belly. This will help straighten the spine and push you to the right position.
During the exercise you need to watchforward and only forward, not down. As already mentioned, the body must form a straight line. In the initial position, the arms are straight. They hold the weight of the trunk. Have you taken the right pose? Then you are ready for push-ups.
How to wring out at home?The initial position was accepted by you. All recommendations are learned and implemented. After this, it is necessary to wring out one time, trying to do this with the maximum observance of the technique. It is necessary to do this even if it is very difficult. Remember, only with the right technique can you count on the result. Therefore, do not chase the number of repetitions. Do everything qualitatively.
Try to keep the starting position, startgradually lower your chest to the floor. Elbows should be bent to an angle equal to 90 degrees. In the event that there is physical preparation, it should be lowered until the moment when the breast does not touch the floor. At once it is necessary to calculate such a moment and focus strictly on it.
If you do not know how to wring out at homeconditions, then remember that the elbows should be kept closer to the body. If they start to diverge, then we need to take a short break - you are tired. At the moment when you drop to the required level, you need to stand still for a while. After that, with the help of explosive movement of hands, return the body to its original position.
Thus, you performed one push-up.After that, try a few more repetitions. Perform the exercise until you have a feeling that it is difficult to properly perform the technique. Hands can tremble at the same time, and the next repetition can be done only with the help of a jerk of legs and back. This means that the number of repetitions performed is the maximum for you at this stage. Cheating should not be done. Talking about how many times it is necessary to press, it should be noted that ten correct push-ups and five more with a jerk are a worse result than, for example, 11 correctly performed repetitions.
This basic exercise can be consideredrelatively safe. Especially if it is performed with its own weight. In other words, observing the right technique and showing common sense along with the instinct of self-preservation, you will not get any injuries. Also, in order not to get damaged, it is necessary on the first day, as already mentioned above, to calculate how much to press. The number of repetitions should be increased gradually.
With a curved spine, you can getnerve compression in the vertebrae, as well as any other troubles. If the hands are not placed too conveniently, then there is a chance of pulling the joints. Therefore, you must approach the exercises with increased responsibility. In addition, if you want to achieve great results, then you need a push-up scheme. You can create it yourself, focusing on your capabilities.
