To make the chest, shoulders and arms more attractive, as well as to tighten the abdomen and the entire muscle corset, you need to do push-ups from the floor. But first you need to learn how to do push-ups correctly.
This type of exercise is shown for both men and women. It must be borne in mind that if some of the rules are not followed, you can get a serious bruise of the chest.
How to do push-ups
If you don’t know how to do floor push-ups, start by mastering the correct stance. To avoid falling to the floor due to weak hands, first try the exercise several times, pushing off a wall or sofa. When you feel the pectoral muscles, you can move to a horizontal surface.
Rest your arms on the floor, spread slightly wider than your shoulders. The palms should be open, the fingers pointing up. Straighten your legs, lean on your toes and feel how your body stretches along a string. Tighten your abs, do not throw your head back and do not lower it down, make sure that the lower back does not bend. Until you feel every muscle, you will not be able to do push-ups correctly.
Now start your exercises. Inhaling, bend your elbows, slowly sinking as low as possible to the floor. As you exhale, raise yourself up slowly until your arms are fully extended. You do not need to jerk, otherwise there will be no effect of push-ups. You can also stretch your muscles. It is better to fully push up 5 times in 5 sets than to somehow do 50 push-ups in a row.
For beginners who have never done push-ups, it is recommended to first strengthen the pectoral muscles to avoid injury. This can be done by pushing up from a chair or leaning on your knees. It is also worth trying to push up from the floor, put your hands on your fists.
How to increase the load
To make push-ups more focused, you need to take into account a couple of nuances. For example, with the classic setting of the arms shoulder-width apart, the triceps swing. Spreading your palms much wider will put more stress on your shoulders, back of your arms, and pectoral muscles.
In addition, you can and should use the support for push-ups. To facilitate the exercise, the support is placed under the palms, for complication - under the feet. To maximize the load on the shoulders and chest, you need to rest your toes on a low bench, and spread your arms as wide as possible. Trained people take extra weight on their shoulders, for example, put "pancakes" from the barbell on their backs.
The advantage of push-ups is that the muscles don't get used to them. These exercises can pump up the breasts well, as well as raise slightly sagging mammary glands. But you should not do the exercises daily, otherwise the result will be negative. It is optimal to exercise three times a week so that the muscles have time to recover.
