Push-ups are physical exercises performed face down from an emphasis lying down. The arms are bent at the elbows until the body is parallel to the floor, then they are bent. This type of exercise is basic in athletic training, military training and simple physical education. When push-ups, triceps, pectoral muscles, abs, back and even leg muscles develop .
How to do push-ups from the floor using conventional techniques
It is necessary to lie face down and place your arms shoulder-width apart. By bending the arms at the elbows, the body drops to the floor and then rises back. At the same time, it must be kept straight. The body should be raised exclusively by the strength of the hands, not helping the lowering of the lower back. When performing exercises, the back should not bend to the bottom, and the buttocks should not stick up.
The position of the hands depends on how much the load on various muscle groups will change. That is why, how to properly push up from the floor, you can determine for specific muscle groups. The pectoralis major and deltoid muscle are loaded if the arms are in a position wider than the shoulders. When the hands are close to each other during the push-ups, the load is transmitted to the pectoralis minor muscle and triceps. In this case, the torso of the body is very important - it depends on which part of the chest will be loaded. If the legs are higher, then the load is transferred to the upper chest, and if the head is higher, then the muscles of the lower chest are loaded.
With a lightweight technique, how to do push-ups off the floor is relatively easier to learn. Of these methods of push-ups, we can distinguish:
- Push-ups on fists - at first glance it seems that only tough guys can do this type of exercise. However, it may be performed by people with discomfort in the wrists. Focusing on fists avoids this. Many are interested in the question of how to do push-ups on the fists. The answer is simple - the main thing is not to perform the exercise on the bare floor, best on a carpet, mat or rolled towel.
- Push-ups from the wall - is considered one of the easiest exercises, when they are performed, the load on the lower back, abs, chest and arms is significantly reduced. In addition, it is possible to adjust the load, approaching and moving away from the wall. After gaining confidence and strength, it is recommended to start more complex exercises.
- Push-ups from a bench - a bench or a chair serves as an emphasis for hands. This makes it possible to focus on the work of muscles. It is very important to make sure that the bench is stable enough to avoid personal injury.
- Push-ups on the knees - in this case, not the socks, but the knees serve as an emphasis, which allows you to halve the load on the muscles. In this case, it is necessary to work only with hands and chest.
Currently, more and more people are beginning to realize that a lack of physical activity is ruining human health. In order for the body to work, it is necessary to perform physical exercises daily. Be sure to perform exercises such as push-ups and squats. You can understand for yourself how to learn how to do push-ups and squats correctly - during exercise, the muscles should be loaded and at the same time not experience significant discomfort.
In order to learn how to properly push up from the floor , you first need to understand that this exercise helps to improve overall physical fitness. That is why it is not very important which method is preferred. The most important thing is to challenge yourself. A few weeks of training will not make you wait long for the results - a surge of new strength is guaranteed. Good luck and patience guarantee the achievement of your goals.