At the present stage there is just a huge number of embodiments of such exercises like push-ups: classic, with a focus on fists, standing on his hands, and so on. D. When you perform a specific training occurs study needed muscle groups.Almost all kinds of push-ups, which should be made from the floor, may involve the use of objects.For example, to inventory, which can be used include balls, benches, chairs.However, you can always find another device for push-ups for breast and other muscles.Create the body of your dreams is not so difficult as it might seem at first glance.All will depend on the desire.In this review we will focus on how to inflate the chest due to push-ups.
training complex without additional equipment
The first thing to consider those activities that are carried out without any additional devices.In these situations, the load distribution will depend largely on the location of the alignment of the hands and body.What should be guided by performing push-ups for pectoral muscles?The training program assumes that the wider arms are located, the greater load will act on the corresponding muscle fibers.
to load triceps, hands should be placed as narrow as possible.If the hands are positioned parallel to the trunk, the main load to be delivered to the biceps.In order to strengthen his hands during pushups emphasis should be on his fists.The load during push-ups are not too high for you?Then try to do the exercise on one hand.You can also on the lower back or upper back, place the load.In that case, if you belong to the category of newcomers to facilitate the exercise, you can build on your knees, not on foot.In addition, this principle characterized by push-ups for girls.
If you will follow these rules, then in a short period of time will be able to pump all the muscles completely.And to use the additional equipment is not necessary.
Training using equipment
What else can be push-ups for pectoral muscles?The training program may involve the use of additional devices.Examples of such equipment have already been given above.Perform exercises with the help of additional funds is quite simple.Keep in mind that in order to work out the chest should be lowered below the level of the hands.With this action you will be able to load as much as possible muscle.
Legs can not balk at the floor.They must be put on a bench or chair so that they were higher or were on the same level with his hands.With such actions can shift the center of gravity.It is understood that the higher you place the feet, the hands get heavy load.
What else should be noted, speaking about pushups for pectoral muscles?The training program can include and use weighting.With them it is possible to increase the load on muscles to give, respectively, the greatest effect.What is important to remember in this situation?The first step is to choose a weight that will not a burden to you.
What polymetric needed exercise?
What else can be circuit for push-ups?Particular attention is required polymetric exercises.The main objective is to get these push-explosive power.This kind of exercise is needed in order to athletes who wish to increase the agility and speed of reaction.If your priority goal is to build muscle mass, you just need to remember that polymetric pushups breast in this situation will not bring much effect.
main principle of exercise is that you need to make a start as much as possible.The most common polymetric pushups - exercises that are performed with cotton.
it possible to train the shoulders by a pushup?
What could be the push-ups for the shoulders?The most difficult exercises are those that need to perform, standing on his hands.Of course, if you - untrained person, there is nothing from the first time you do not get.This type of exercise is designed to work through shoulder muscles, triceps and upper body.To accomplish dewatering of this nature there is no need to use additional devices.The first effect will appear in a relatively short period of time.However, it should be understood that the exercises are performed on a regular basis is required.
Technique exercise
scheme for push-ups standing next to the hands: the need to put your hands shoulder-width apart and bend.After that you should stretch your palms on the floor, legs to push off from the surface in a way that is fully able to stand on his hands.Feet can also rest against the wall.Required to carefully monitor the order, so that the body and legs are in a straight position when performing this type of exercise.
eyes should look forward, not on the floor.This must be done so that the blood is not rushing to her eyes.Perform exercises require smoothly and accurately.It is necessary to go down to the moment when the head comes into contact with the floor surface.Should not rush.
Technique exercises with narrow formulation hands
What other pushups for pectoral muscles?The program should include such an exercise, the implementation of which comes from the narrow formulation of the hands.The load can be adjusted by changing the position of the hands and feet.This kind of push-ups belongs to the category of moderate severity.The bulk of the burden falls on the chest muscles and triceps.Brushes should be placed so that the fingers (thumb and index) is connected.The rest should be placed as far as possible.With this action, you can give your torso greatest stability.
To perform this exercise, you should do the following: put the body upright, hands should be placed as close as possible to each other.Push-ups have to start from a position where the chest touches the floor.Hands need to straighten completely.
Which recommendations should not be forgotten?
What recommendations should be taken into account by performing push-ups?For men and women are almost identical rules.They are as follows:
- In order to increase the amount of muscle needed to carry out no more than 4 sets of 15 repetitions each.Otherwise, the muscle fibers will be burned.Accordingly, to achieve the desired form will fail.In other words, if you do not pursue their own purposes an increase in stamina, the number of repetitions should be kept to a minimum.However, it should be increased complexity of the motion and the load.
- torso and arms during a training program can affect the level of difficulty.
- carrying out a training program, you should constantly increase the level of stress (ASC).Push-ups for women and men should begin with gentle load (stress on your knees, stand under the arms).And just as the perfection of the body is necessary to try to ensure that the exercise was carried out on the one hand, or standing on your hands.
- Perform push-ups for breast just once a day.Approach when it should be more.
Conclusion
In this review, we cited the example of the training program, which is based on push-ups.Of course, not everyone can boast that they can perform even the most complex exercise.However, with desires and goals, as well as performing regular exercise program you can get what you want.It is necessary to wish you luck in this rather difficult process, because you need to try to improve your fitness.
