With the help of push-ups, you can maintain good physical shape, train endurance and muscle strength. These exercises can be performed not only in the gym, they do not require special equipment. There are various techniques and secrets of effective training.
Push-ups: general points
In the process of systematic push-ups, the pectoral muscles and triceps are effectively pumped. The choice of training methodology depends on your specific goals and level of physical capabilities. You can do push-ups from the floor, on the uneven bars, and even between two chairs.
The technique of push-ups from the floor is generally not very difficult, the exercises can be performed both in a fist stand and on the palms. In the first case, you will strengthen and temper the striking parts of the hands, which is important for effective training in martial arts.
If your goal is to significantly increase muscle strength and build muscle, you will need the help of a partner. It either directly or with additional weights placed on your back will create resistance to the movements of your core, adding and removing weight as needed.
In the case when you want to become more enduring and make your muscles more prominent, you can do push-ups without additional weights, trying to increase the number of repetitions performed.
Secrets of effective push-ups
There is an effective push-up technique that maximizes muscle work. Its secret lies in the incomplete range of motion when lowering and lifting the body. That is, pushing up, you do not fully bend and straighten your arms at the elbow joints, thus, the muscles do not have time to rest and make the most of their own resources.
To obtain good results, one more point should be taken into account: the shorter the rest between sets, the stronger the effect of the training. But at the same time, do not forget to monitor your well-being.
Experienced athletes know that during push-ups, developed triceps take most of the load on themselves. They can be partially turned off from work to ensure the most effective development of the chest muscles. To do this, before the usual push-ups, it is necessary to perform exercises for pumping the triceps muscles, you can also alternate various techniques. For example, push-ups with a narrow support (hands are at a distance of 20-30 cm from each other), combine with exercises based on the usual technique.
If you build hand stands out of several bricks, you can do push-ups, stretching, and thereby pumping your muscles as much as possible. In this case, it is important not to make too deep deflections, this is fraught with injuries. Before embarking on this technique, you should warm up your muscles and ligaments well.
Performing the last two push-ups in each of the approaches, stop at the stage of 50% of the exercise (arms bent at the elbows) and try to hold out in this position for one or two minutes. Static exercises are hard, but they additionally build strength and endurance.
The number of sets and repetitions of push-ups will depend on the task you set and your level of physical fitness. You can start with 10-15 repetitions and 2-3 approaches, gradually bringing the number of push-ups to 50 in a row or more.
Exercising in this way 3 times a week for 30-40 minutes, you will keep yourself in excellent physical shape.
