If you say the word "push-ups", then many people think of school, physical education, benches in the gym and instructions from the teacher. To start doing this power exercise, you don’t need to run to the fitness center or gym at all. To do this, it is enough to have a desire, attitude and the right approach to work.
Push-ups on one arm: benefit
This exercise is of great benefit to the body. During work, the muscles of the arms and chest, shoulders and back are strengthened. You can do push-ups at any time of the day - it depends on your taste and free time. It is important to know that it is especially useful to do this in the mornings, as the muscles warm up very well, the body wakes up perfectly. This means that you will be fully prepared for the working day. Push-ups on one arm should be performed in several approaches, so that the muscles rest. One of them consists of ten repetitions. This will be enough to start. Of course, over time, you need to increase the load. The main thing is gradualism. You can’t push up further - be sure to give your muscles a break.
Push-ups on one arm: technique
It is important to know that there are a huge number of types of push-ups. They will depend on your level of training and workload. Choose exercises that will develop and pump out weaker muscles. The simplest push-ups are done from the wall. It is usually recommended to girls, women and beginners.
To do push-ups correctly on one hand, stand facing the wall and extend your hand forward. Make sure it is slightly below shoulder level. Place one hand on the wall and bend your elbows very slowly . Be sure to touch the wall with your chest, watch your breath. The load can be increased. To do this, put your hand a little wider than your shoulders and move away from the wall.
If you decide to increase the load, then you can perform push-ups on one arm in the middle version - on the knees. Take a gym mat to avoid kneecap injuries. Try to stand on your hands, cross and slightly raise your legs up. Now bend your arms slowly, trying to keep your elbows pressed to your body. Also, do not forget about proper breathing. Carefully control yourself so that the case is always straight, without deflection.
Push-ups on one arm can be carried out from an emphasis lying down. To do this, you should take emphasis lying down, spread your arms and legs shoulder width apart, straighten your back and keep your head straight. Bend your arms slowly while breathing in. When returning to the starting position - exhale. This exercise is great for men who are confident in their preparation.
For a more difficult load, try experimenting with the width of your legs and arms. This will help you choose more difficult exercises and develop “sleeping” muscles that you use little in life.
Now let's talk about push-ups for real champions. This exercise consists in working on fingers, fists, on one hand, with jumps and pops. To begin, accept the starting position. Within five minutes, go down to the floor and rise as much.