Pushups fists - a very popular exercise among both men and women.With their help, the first form a beautiful relief of the arms and shoulders, and they allow you to pull up a second chest and give it a nice shape.In addition, this exercise strengthens the hand, fingers making a solid, which is very important to practice various martial arts.
Dips in principle, including push-ups on fists do with different surfaces.More often - from the floor and walls.The hands can still be wrung from the bench, but fists do it simply is not very convenient.
wrung out from the wall easier.The load is thus on hand a minimum, such exercises do not require any physical training, but also the effect of such activities is much smaller.
push-ups are more useful, but an untrained person is unlikely to come off the floor more than 2-3 times.In this case, the first few classes better push-ups on the hands, and only then, when the hands get stronger, go to fists.The second option for beginners - pushups, leaning on his knees.
starting position for push-ups on the floor with their fists: lying on the floor, legs extended along the body and connected together, hands folded in his fist, placed a little wider than shoulder width.When performing leg exercises must rely on your toes, the body should be stretched, neck straight, your elbows are bent at an angle of 45 degrees to the body.If you throw one leg over the other - will increase the load on the hands, if they arrange - will decrease.It is important to put the hand - fist should be based on the knuckle of the index finger and the middle.Most likely, the knuckle nameless will also touch the floor, but to rely on it is not necessary.
better to start with 5-10 push-ups.And gradually increase them for one to two weeks.It is better to do a few sets of 10-15 times than once - 30-40 times.
How to make the exercise more effective?Create an additional burden.Remove leg over the other, as already mentioned, or push-ups on one arm.In this case, the entire weight of the body rests on the one hand, there is a big load on the press, triceps and chest muscles.Such an exercise requires long practice and a good sense of balance, in extreme cases, you can open your legs to push-ups are not filled up at one side.For the weights can be put on the back of a pancake or a stable weight (up to a bag of sugar).
complexity; Another option exercises - push-ups on fists with cotton.In this case the man is not only trains the strength and endurance, but also speed of reaction that when doing martial arts is just as important as a strong and strong muscles.Depending on natrenirovannosti engaged, cotton can be done behind the back, front, or even several times.
When mastered push their fists, you can begin to push-ups on his fingers.These exercises are one of the most difficult but also one of the most effective.The entire weight of the body, and it is 60-80 kg, rests on two fingers.No wonder that after a few weeks of exercises fingers are solid as a rock, and the force of impact on the increase at times.Starting position in this exercise is the same as in the push-ups on his hands.At the first lessons is better to rely on all 10 fingers and just in time to leave 2. Excessive load on the first day can result in injury.
to muscle groups were studied uniformly, it is possible to change the position of the body, for example, put your feet on a stool or bench that they are above the head during a push with their fists.The benefit of this change will be colossal.When different body position swinging different muscle groups and hence, the body takes the form evenly on the top and bottom of the press.The stand can serve not only the bench, but a bed, a chair, or a suitable height chair.
