Pulls and push-ups effectively build strength in the arms, chest, and lats. With their help, you can pump up a powerful V-shaped torso. To achieve maximum results, it is important to know how to properly pull up and do push-ups, and what exercise options exist.
Instructions
Step 1
Push-ups are performed in a lying position with a different setting of hands. With a wide setting of the arms, the muscles of the chest are trained, with a narrow one - the triceps. When placing your arms wider than your shoulders, place your shoulders perpendicular to your torso. Do you train your triceps? Keep your elbows close to your torso and point upward as you push up. Keep your torso straight. Try not to bend in the lower back or lift your buttocks up. Look in front of you, head in line with the body. Descend as you inhale and rise as you exhale.
Step 2
To increase the complexity of the exercise, push-ups on your fingers, on your fists, on one hand. You can increase the load on the muscles by putting your feet on a bench, putting a weight on your back, or doing push-ups in a rack against a wall.
Step 3
Push-ups at an accelerated pace contribute to the development of speed-strength qualities. Perform push-ups with palms off the floor, with hands clapping after pushing off. In sports aerobics, push-ups are performed with a fall forward from a standing position. However, without special training, this type of push-up is undesirable. A simplified version of the exercise is to fall forward with push-ups from a kneeling position.
Step 4
Pull-ups, like push-ups, are performed with different hand positions. You can pull yourself up with a top grip and a reverse grip. Comfortable pull-up grip - slightly wider than shoulder width. With a wider grip, the load on the latissimus dorsi increases. While hanging on the bar, swing forward slightly and start pulling up until your chin is above the bar. Having gone down, do not relax. Sway lightly again and repeat. Do not swing too much. Cross your feet for convenience.
