Exercising within reasonable limits is always beneficial to health. Even if a person is unable for some reason to go to the gym, or simply simply missed a workout, he can always find an alternative, there would be a desire. Thus, a number of exercises on simulators or using a bar can be freely replaced with alternative ones. One of these is the narrow grip push-ups, which allow you to fully pump the triceps, as well as the inside of the chest, shoulders and muscles of the trapeze. Let's try to consider this exercise in more detail in order to avoid mistakes in the technique of its implementation and to extract the maximum result from the training.
In fact, pumping almost all the muscles is possible without visiting the gym. True, the effect will not be so quick or take more time, but the fact remains. Push-ups with a narrow grip just allow you to pump the triceps in the first place no worse than a
bench press with a narrow grip. For their implementation, you must first take a starting position. It consists in focusing on four points, as for ordinary push-ups, only the palms of the hands are placed either one on top of the other, or so that they are in contact with each other with index fingers and thumbs, respectively.
You can choose a not quite standard position, but the main thing is that the palms of the hands are in the middle of the body when bending. Only their displacement below or above the chest is permissible, it all depends on the purpose of pumping one or another part of the triceps to a greater extent. Thus, almost the entire burden falls naturally on the hands. Just do not forget that the body does not bend either up or down, but stands almost parallel to the floor, the back is extremely flat.
It is necessary to bend the arms directly relatively slowly, to lower, practically touching the chest to the floor. Narrow-grip push-ups during straightening of the hands should be performed at a higher speed, and after full straightening it is necessary to make a short pause for a focused additional load. Exhalation is done during extension. After completing the intended number of repetitions, it is better to rest the muscles for 1-2 minutes, as during the execution of the set on the simulator or other "hardware".
Since the conversation turned to an alternative method of pumping, it is necessary to describe briefly the performance of the training of the flexors. Narrow-grip pull-ups not only replace the full
pumping of the biceps with a bar or dumbbells, but they also have a number of advantages. Firstly, during this pull-up, the arms are bent at the elbow and shoulder joint, which provides a greater load on the volume of the biceps muscles than with the use of a barbell. Secondly, tight grip pull-ups, like similar push-ups, allow not only to fully load one muscle, but also create tension in a number of others. In particular, such are the broadest dorsal, trapezius muscles, to some extent even the pectoral and brachial. However, it is necessary to adhere to the technique of performing the exercise in the same way as push-ups require a narrow grip.
In the active phase, you need to make the body pull to the bar to the level of the upper chest and pause. The following is an extension of the arms, which is done more slowly. Slow muscle stretching and a further jerk plays a significant role in the correct execution.
The above leads to the conclusion that working on your body sometimes requires perseverance and desire from a person, rather than visiting gyms. Alternative exercises were known a long time ago, and in a number of training programs, including of a military nature, it is they who represent the basis for increasing power, speed qualities and endurance.