Anyone knows that keeping fit is very important. Many people visit sports halls, swimming pools and the like for these purposes. Unfortunately, not everyone has the financial ability to do this, or there simply may not be enough time to go somewhere besides all other activities. However, nothing is impossible, and the physical form can be maintained at home, performing well-known simple exercises.
In order to maintain their muscles in good shape without visiting the gym, the so-called basic exercises are best suited. These include pull-ups on the bar, push-ups, squats, and abdominal exercises. Their benefit is that each of these exercises involves a very large number of muscles, developing them comprehensively. Another important aspect is that such exercises are extremely simple. The only problem you may encounter is the lack of a horizontal bar. However, in sports equipment stores you can easily find a crossbar that can be installed at home. And if the weather allows, then you can engage in the courtyard, where you will surely find a place for pull-ups.
Let's take a closer look at pushups from the floor. First of all, we will figure out which muscles “swing” during push-ups. The main load is directed to the deltoid muscles, triceps and chest muscles. Interestingly, this load can be redistributed, which will be described below. In addition to these muscles, which are loaded to a greater extent, there is also a process of strengthening the muscles of the back, legs and abdominals. An interesting fact is that push-ups from the floor can to some extent replace the bench press, since the load is on similar muscles.
The benefit of any exercise will be only if you perform it "as it should," and not "how it turns out." Therefore, it is necessary to describe how to do push-ups from the floor. The basis of the technique is that the body should be as straight as possible. You should avoid all bends, as they lead to the fact that certain muscles are not straining enough, that is, the effectiveness of the entire exercise tends to zero.
But the position of the hands allows you to change the resulting effect quite strongly, emphasizing the load on various muscles. The standard position of the arms, which allows the most even development of all the muscles, is slightly wider than the shoulders. If you keep your arms together, then most of the load will fall on the triceps. The arrangement of the arms significantly wider than the shoulders increases the effect on the pectoral muscles.
Vary exercise can be not only the position of the hands. For example, if you want to remove part of the load from your wrists, while strengthening your knuckles, you can do push-ups with your fists. Another interesting variation is making pops when moving up. The bottom line is that, unbending your arms, at the end of the movement you need to tear them off the floor, and if possible make cotton. This modification develops the explosive strength of the muscles, which can also be useful. If there is a desire to strengthen hands in a concentrated manner, then push-ups on one arm will be a good solution . Obviously, making them is much more difficult, but the effect will be more noticeable.
It may happen that it will be difficult for you to do even simple push-ups from the floor. Do not despair, start training by doing exercises with emphasis, for example, on a bench. As your muscles begin to tone, move to a horizontal position. Most importantly, do not give up training. Perhaps the result will not be instantaneous, but it will certainly be. Various programs may be useful to you, allowing you to achieve one or another number of repetitions in a certain time. It’s not a fact that everything will go exactly on schedule, but at least there will be a goal that you are striving for.