There are many types of floor push-ups. It will take more than one month to master them all. Some exercises are so difficult that they require not only physical strength, but the ability to maintain balance and speed of reaction.
The push-up is a great exercise to help build strength and endurance in your arms, back, and chest. Doing push-ups several times a week can significantly improve physical fitness, form a beautiful muscle corset.
When in the "prone" position, the hands hold about 65% of the body weight. In the position where the chest is on the floor, the load on the arms increases to 75% of the body weight. Currently, many types of push-ups have been invented.
Regular push-up
This is the most common type of floor push-up. The position "lying down" is taken, the back is straight, the arms are shoulder-width apart, the legs are together. We lower and raise the body. To change the load on the muscles, you can spread your arms wider or put them closer to each other. Some people change the position of the palms, which has a very serious effect on the distribution of the load on the muscles.
Push-up on one hand
This is a very difficult type of push-ups from the floor, which is not available to everyone. To perform it, it is necessary to have not only strong hands, but also to understand the technique of movements. To get started, you can do push-ups on one arm, leaning on a bench or chair to prepare your muscles for a new type of load.
Push-ups from the floor with a turn of the body
It is carried out as follows: after each rise from the floor, you need to stretch one of the arms to the side, while the body rotates 90 degrees relative to its original position. As a result, you should get the letter "T", located perpendicular to the surface.
Dive push ups
Starting position: arms are spread apart to a width slightly exceeding the width of the shoulders. The palms are on the same vertical as the ear line. It is necessary to raise as much as possible above the hip, without bending your legs. The legs are spread just above the shoulders.
After that, the body is lowered to the floor. At the end of the delay at the lowest point, the hips are lowered, the legs are straightened, and the body rises up.
Push-ups with movement
After a normal push-up, move one of the arms forward about 15 cm. Lower the body and raise to the starting position. You can then move your other arm forward to change the load on the muscles.
Three-point push-up
Put one foot on top of the other in the starting position "lying" and begin to perform the exercise. You can alternate the supporting leg directly during push-ups to develop coordination of movements.
Push-ups with claps
After lowering to the lowest point, you should push off with your hands in order to clap your palms in the air in front of the chest while lifting up. A more difficult option when claping is done behind the back.
