When playing sports, one way or another, one encounters the implementation of basic (basic exercises), such as push-ups, pull-ups, and others. And, often, a completely logical and reasonable question arises: "How to push up correctly?" Many will say that it is funny, there is nothing simpler than push-ups. However, this is not at all true. There are certain features that you need to know to make push-ups truly “basic” (useful) for you. Like all exercises, do not do this earlier than 3-4 hours after eating. There are a number of different options for performing this exercise:
• Push-ups with arms wide apart.
• Push-ups on arms at shoulder level.
• Push-ups with a narrow grip (in focus, two palms touching the ribs).
• Push ups with a low emphasis of hands.
• As well as various options for speed and range of motion.
Most people, to the question "How to do push-ups?" describe the performance of push-ups in their standard form (performance). This version of the exercise implies an emphasis with the arms shoulder-width apart, it is considered standard for the reason that this position of the hands provides an almost equivalent (in terms of load) effect on both the triceps and the pectoral muscles. I want to note that all the presented options for push-ups are correct, however, due to individual characteristics, one of them will suit you more than the others. Performing push-ups from the floor while resting lying on the arms wide apart, you provide maximum load on the pectoral muscles (stretching of which has a beneficial effect on the increase in this muscle group, mainly in the lateral areas), while weakening the load on the triceps muscles of the shoulder. That is, a feature of this exercise is a focus on increasing the total muscle mass of the pectoral muscles and their volumes.
What give push-ups narrow grip? It's simple - this version of the exercise is designed for the maximum load of triceps, while not stretching, but minimizing the muscles of the chest. The latter provides a “pumping” of the medially located parts of the pectoral muscles. When deciding for yourself how to do push-ups correctly, choose the muscle group that needs training more than others and select the appropriate exercise. Another important aspect of this exercise is breathing. How to breathe when push-ups? - This is the question that is most popular among beginners and not only. As with all strength exercises, the basic rule applies here: exhalation is performed during maximum effort. Such an effort occurs when the housing is raised above the floor surface.
It must be remembered that the correct breathing is extremely important, since a timely exhalation ensures a decrease in intra-abdominal pressure during a power load. Many of us often become seekers and testers of new, effective exercises. That is why when it comes to strengthening the muscles of the hands, as well as the muscles of the forearms , the following reasonable question arises: "How to push up on the fingers?". To begin with, it is worth noting that people with any kind of joint pathology are not at all recommended to perform this exercise. If there are no diseases that impede the implementation of this exercise, then you can begin to perform it. Place your hands on the floor immediately, resting on all five fingers of the brush. The fingers should be evenly spaced in a circle, like the feathers of a shuttlecock. When doing the exercise, make sure that your fingers and hands are motionless. By correctly performing this exercise, you can easily strengthen the muscles of the hands, and your dynamometry will be a direct confirmation of this. When doing pushups, pay particular attention to speed and range of motion. The best option is to perform this exercise slowly and evenly, without jerking. Performing the exercise, control the whole body: keep the torso level (there should be no slack), control the amplitude of movement from a slight touch on the floor with the chest to the most straightened arms.
Now you know how to do push-ups correctly so that it has the maximum benefit for you and helps strengthen your muscle system. Good luck!