There is a widespread belief that the pectoral muscles can only be pumped with resistance exercise. In fact, it is not necessary to have a barbell or a special trainer at your disposal to strengthen your chest. More and more common for this purpose are training without weights, which are based on simple push-ups that are known to almost everyone from childhood.
Instructions
Step 1
The attractiveness of this method is primarily in its availability. Indeed, carving out time for a series of push-ups is incomparably easier than going to the gym. And for the exercises themselves, only a small smooth surface is needed, and not a whole simulator.
So, the success of the exercises depends largely on the execution technique and the actual regularity of the training. It is better to do push-ups in several series, 7-10 times per set.
Step 2
In terms of technique, pay special attention to the position of the body during the exercise. Keep it level, parallel to the floor, so that the shoulder is flush with your torso.
Step 3
Do the push-up itself slowly without jerking. It is also important to pull in your abdominal muscles while doing this. Keep your head straight, without throwing it back or lowering it down.
Step 4
An important point is the position of the hands. If you have not done push-ups for a long time, then start with a standard palm rest, "looking" parallel to the body and spaced apart from each other at shoulder distance.
Try to push up in this way, lingering for a few seconds in the lowest position (while trying not to touch the floor with your chest). In the future, change the position of the hands as follows: direct your palms towards each other at an acute angle. In this case, the muscles of the chest during push-ups will be involved with an even greater load.
Step 5
"Explosive" push-ups, in which the return of the body to its original position is not due to the slow straightening of the arms, but due to the sharp straightening and jumping of the body above the floor, can also be considered as improved methods of push-ups.
Step 6
The most difficult form for those who have mastered the previous types of push-ups can be push-ups on one arm or with support on one leg.
