A healthy lifestyle includes several aspects. This is a healthy diet, oxygen saturation of the body (long walks), constant social contacts, regular sports. It is sports exercises that help a person to always be in good shape. Everyone defines his own “weaknesses” on the body that need to be pumped up, trained. There are various exercises for this.
What is push-ups?
Anyone involved in sports knows what push-ups are. This is the main exercise that is done on the floor. It allows the person to regulate the work of various muscles. To do this exercise is not at all difficult in terms of equipment, because it does not require any additional equipment, simulators or other equipment. Push-ups can be done both in the gym and at home, in the field, at sea and so on.
The muscles of the chest, arms, and back work during this exercise. When a person does push-ups, he, shifting the emphasis to different parts of the body, will be able to control the pumping of different muscle groups. Although this exercise is not too difficult, there are many ways to do it. This raises many questions. Push-ups what give? What is the best way to push up? How to start doing this exercise? Are there any contraindications? We will try to answer all questions below.
Push-ups on fists or palms: how do they differ?
The exercise on pumping up arms and chest in the classic version is done from the floor on the palms. It is used in almost all sports. At the same time, the muscles of the chest, the front dalt muscles and triceps are actively working and strengthening. The initial position of the push-ups on the palms: the arms are straight, apart from each other at a distance of shoulder width, the legs are connected together, the body is fixed straight. Then the arms are bent, the chest touches the floor, they are again unbent. In this case, the entire body should always be in a straight position.
If this exercise pumps certain muscles so well, then what do push-ups on the fists give? Why torture yourself and your fists if you can freely do the exercise on the palms? Muscle inflating occurs during classical push-ups and when doing it on the fists. The second option is more suitable for power sports, as the fists themselves are more often used there.
The benefits of push ups on fists
Pushups on the fists that give, we learn after we consider the main advantages of this type of exercise.
Such classes are conducted if necessary:
- to train the shock surface;
- to form the correct fist position;
- increase strength of mind, since not everyone can perform this exercise;
- to form the skill of direct strokes by training the necessary muscles;
- to fix a static hand upon impact;
- to train, in addition to muscles, tendons of the hand.
Starting position for push-ups
Getting into the right posture for push-ups, called the starting position, you can already feel the muscle tension. Beginners may not immediately complete the task, but, each time trying to get to the floor more and more, they will reach the desired minimum. You will be convinced, performing push-ups on fists, that they give much more than any other exercises for the hands. Strengthening of all body parts involved in the exercise is guaranteed from the first days of classes. To achieve the effect, proper staging and diligence will be required.
So, the lesson starts from the starting position: the fists are placed perpendicular to the whole body, the arms are located at a distance of shoulder width, legs together, body and head are even. Fists are so set up to train a classic kick in martial arts. The main emphasis is on the knuckles of two fingers: middle, index. The last fingers are less hardy, without preparation they can be damaged.
Important is the choice of surface for the exercise. If you do not choose the right gender, push-ups on the fists can do serious harm. For beginners, emphasis must be placed on a soft, elastic surface to train the joints and bones of the wrist. Only after a year or even two permanent trainings can you switch to a concrete, iron or wooden surface.
Exercise technique
For training fists and pumping up the muscles of the arms and chest, certain rules of push-ups must be observed. They very often intersect with the requirements for the exercise, which is performed on the palms, but still has its own peculiarities in how to perform push-ups on the fists. The technique is to clearly follow a few points.
- Hands should be spaced a short distance apart.
- The thumbs of the fists should be directed towards each other inside.
- It is important to lower, almost touching the floor, this gives the maximum load on all the muscles involved in the exercise.
- It is best to start the exercise in the lower position of the body (at the base). In this arrangement of the body, it is easier to jerk up and then down. This method brings the exercise as close as possible to the situation of the battle, when the arms are bent: they made a blow, they bent again. But this approach is optional, you can start in the upper position of the body.
- To make it more convenient, as well as more efficient, you can have one leg behind the other.
- Since in this exercise readiness for battle is trained, the limit of classes will be a state in which it is impossible to sharply push out. Slow push-ups through force are not suitable here, in which case it is better to finish it.