Push-ups are one of the main types of exercises aimed at developing the pectoral muscles and triceps. But the anterior deltoid, ulnar muscles, plus the shoulder girdle are also involved. The performance does not require additional paraphernalia and can be done both at home and on the street. It may seem very simple, but it is far from it.
Mistakes made by beginners
You can highlight the main mistakes that beginners make:
- Widely spread elbows put a lot of stress on the rotator cuff, which is fraught with injury. From above, the person performing the exercise looks like the letter "T". To avoid unpleasant consequences, the elbows should be kept closer to the torso. Here's how to properly push up from the floor.
- Buttocks raised or lowered too high. During the exercise, you should try to keep the body straight, if it is impossible to do push-ups from the knees.
- Very strong strain on the wrists. To avoid the load from the exercise, it is worth distributing the weight on the entire palm, and not just on its lower part. Before executionwrists should be stretched, as in the process the hand takes an unnatural position.
- Insufficient amplitude of this exercise is due to muscle weakness. When lowering, the chest should not reach two centimeters to the floor.
- Sudden jerks can cause serious injury.
Instructions for proper push-ups
How to push up:
- the body during the exercise must be straight, the deviation of the hips down / up is not allowed;
- abs tight but breathing steady;
- palms strictly under the shoulders, fingers pointing forward;
- elbows form an angle of 45 degrees with the body;
- when exhaling, keeping the body in a straight position, lower it down so that the clearance above the floor is 2 cm.
Three groups of push-ups
There are three types of difficulty:
- light classical, from the knees, from the wall, to the triceps;
- medium circular, opposite, with a step to the side, with arms wide apart;
- difficult on chairs, on one arm, with a jump, upside down.
Push-up technique
There are also several techniques:
- Classic. How to do push-ups to eliminate mistakes? Hands shoulder-width apart, elbows apart at a 45-degree angle from the torso. Emphasis on toes.
- From the knees. The same, but with an emphasis on the legs bent at the knees.
- From the wall. Do it in a vertical position, stepping back from the wall tostep. Hands are slightly wider than shoulders, heels off the floor. We touch the wall with our chest, bending our elbows, and rise, the body is straight. In this case, it is important to do everything right. How to do push-ups, the instructor in the gym can tell.
- Triceps. It looks like a classic, but the palms are placed as close to each other as possible.
- Circular. Hands slightly wider than shoulders, when lowering, shift the body weight to one hand, then to the second, then return to the starting position.
- Different names. As in the classic, but one arm is set as in the triceps exercise.
- With a step to the side. Hands shoulder-width apart, when lowering the right / left hand, a step is taken to the side, when raised - to the starting position.
- With arms wide apart. Hands with the body form the letter "T".
- On chairs, or deep. To do it right, hands must be on chairs, feet on the couch. When lowered, the chest is below the level of the chair.
- On one hand. Based on the name, it is done on one hand, the other behind the back.
- How to do push-ups with a jump? When performing an exercise, when lifting the body with the arms/whole body, a jerk is made to get off the ground.
- Upside down. The body assumes a vertical position along the wall, the weight is held on the hands, the arms are placed wider than the shoulders. We bend our elbows, thereby lowering the body, unbending, we rise to the starting position.
Regular workouts with push-ups not only develop individual muscle groups, but also lead tothe whole body is in good shape, which has a positive effect on he alth. They should start with the easiest exercises (from the wall, from the knees), gradually increasing the complexity. This way you will avoid unnecessary injuries and train your body without undue stress. Gradually, you will learn how to do push-ups.
