• How to push up from the floor, on the fists, on the uneven bars, girls

    How to push out

    How to push out

    How to push out

     

     

    Pushups are one of the most useful and effective exercises. They help not only to develop and improve physical strength, but also are useful for health and body shape improvement and allow you to quickly get pumped up. This is due to the fact that when performing push-ups, almost all muscle groups are involved, especially when performing exercises from the floor. But all this, provided that you know how to properly push-ups and do not have any prohibitions for increased load.

    Depending on which muscle group you need to develop and what result is expected as a result of the training, there are different types of push ups. But with any method of push-ups, to obtain the desired result and effect, and in order not to harm yourself, you need to follow a few mandatory rules:

    • Push-up need to flat surface.
    • It is very important that the entire torso forms a straight line from head to toe. In no case should the back during exercise be bent.
    • Muscles of the abdomen and legs should always be in suspense.
    • When lifting the body, the arms remain slightly bent, in order not to place a heavy load on the elbow joint.
    • When lowering, the body should practically touch the surface from which you are pushing.

     

    How to push up from the floor

     

     

    How to push up from the floor

    How to push up from the floor

     

     

    Push-ups are the most common and popular type of exercise. The classic way of doing this is as follows:

     

    • Accepted emphasis prone. The palms and toes are completely touching the floor.
    • The palms of the palms should be facing forward and placed a little further from the shoulders and be flush with the chest.
    • Socks stop at the level of the width of the pelvis.
    • Inhaling is done, and we begin to bend the arms, gradually, thus lowering the entire body to the floor, until they form a right angle.
    • Then exhalation is made, and the body returns to its original position.

     

    Such exercises give special stress to the deltoid and pectoral muscles.

     

    http://youtu.be/x5fMsX5NG1I

     

    How to properly press your fists

     

     

    How to properly press your fists

    How to properly press your fists

     

     

    Push-up on the fists is a good load for the hands. Such exercises are included in the complex of training, wrestlers and boxers. The first exercises with such exercises should be performed on a softer surface, for example, on a special mat for charging, as there will be a lot of pressure on the knuckles with a finger, accompanied with unaccustomed pain. And only after the skin gets used and a little rough, you can go to a more solid surface. The technique of performing push-ups on the fists differs from the usual ones, only by the arrangement of the hands. The support for such exercises falls on the joints of the little finger, ring and middle fingers, or on the knuckles of the middle and index fingers. The result itself will depend on how correctly you push on your fists.

     

    How to push on the bars

     

     

    How to push on the bars

    How to push on the bars

     

     

    Pressing on the bars also strengthen the muscles of the shoulder girdle, chest and triceps. There are several ways to properly press on uneven bars.Consider the technique of the most common and simpler exercises:

     

    • The first step is to take the right position. To do this, you need to firmly clasp the bars, making a grip from their outer side, legs should be bent at the knees, so that they form a right angle with the body, and cross them with each other.
    • Exercise is not done very quickly, so as to evenly distribute the load on the muscles. The effect of very sharp and fast movements will not turn out any.
    • It is necessary to lower the torso down to the level when the forearm and shoulder do not take a right angle.
    • All muscles must be kept in a tense state. It is also very important to monitor proper breathing.

     

    How to push the girls

     

     

    How to push the girls

    How to push the girls

     

     

    The composition of the strengthening and tightening exercises for girls is also useful to include push-ups. So it perfectly helps to tighten the figure and strengthen the muscles of the chest. Girls can also perform classic push-ups, or if it is difficult to master right away, you can start with push-ups from a wall, ball or bench. Consider the technique of the most simple of the above methods of push-ups from the wall.These exercises will also teach how to push for the chest. To perform them, you must follow the following points:

     

    • The distance from the supporting wall should be about one hundred centimeters. • Use the palm of your hand to support the wall.
    • Hands should be wide apart, as it is necessary to work out the pectoral muscles.
    • Bending your elbows is necessary very slowly, pulling up the whole body so that the back remains straight.

     

    It is very important to learn how to do push-ups correctly, not to immediately overload your body with large loads, but to add intensity and number of exercises gradually.


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