How to properly press?
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Proper exercise is a pledgethe most effective development of the muscles of the body. Therefore, if you asked early and late how to learn how to do push-ups and are interested in the technique of push-ups, then you can assume that you are a person who cares about his health and keeps an eye on his appearance. Today, we will review the basic principles of push-ups and their technique, that is, their correct implementation.
How to push it right: principles
- First of all, you need to do push-ups in the system.
- Use several approaches, equal in number of movements. The more approaches you make, the better form you come to.
- Set the rate of push-ups to which youable. It should be reduced by 20%, that is, in each approach, 80% of its norm should be fulfilled. As you perform this exercise, every day you need to increase the number of push-ups in the approach to one push-up. Do not start a systematic exercise of the exercise with the fact that you will be exhausted at the end of the first day. Experts advise to perform, for example, 25 push-ups 4 times than 50 push-ups 2 times.
- Perform push-ups until the moment whenyou will not feel the average fatigue in the muscles. If your day is painted by the minute, then it is better to carry out your approaches twice a day, that is, in the morning and in the evening.
How to wring out the correct way from the floor
Hands should be shoulder width apart. Elbows at an angle of 45 degrees from the body. If you put your arms wider than your shoulders, then the deltoid muscle and the large pectoral muscle will turn on. If you change the position of the support of your push-up, then different muscles will work. For example, if the head is above the legs, the muscles of the lower part of the chest work. If the legs are higher than the head, then you will puff up the muscles of the upper chest and lower press. Keep the body straight all over. Try not to bend your back down, but the priest does not stick up. The nape of the neck coincides with the whole body line. Look exactly at the floor. The deeper you go, the more development the muscles get. Ideal push-up is push-up with a touch with the chest or nose of the support surface. When lowering the body, you need to inhale, and exhale when exhaling.
How to properly press on uneven bars
Climb onto the uneven bars. Hands should be straight, but "do not turn off" elbows. That is, do not overdo them. The palms clasp the beams, turning to the body. Take a deep breath. Begin to go down to a moderate extension of the shoulder joint. Stretching will depend on your physical strength and flexibility. Rise upwards, bending your arms. At the most difficult point of recovery, you need to help yourself by exhaling. This exercise can help develop different muscle groups. Basically it's triceps and big pectoral muscle. If you want to focus on the triceps, then when pushing, your elbows should be pressed to the body and "look back." The legs are straight, the chin is raised, keep the minimum incline forward.If your task is to develop the muscles of the chest, then you have to do push-ups, Putting your elbows to one side, bend your legs and push forward a lot, your chest muscles will work in this position.
How to properly press your fists
You should press on the bones of the first two fingers. This is the index and middle fingers. The remaining fingers should not participate in the support. Usually they are squeezed out in two tempos. If you prefer quick push-ups, then the movement should not be carried out to the end. If your tempo is an average tempo, then the movement must be fully implemented.
We hope that the materials of our article will helpyou will type the desired form. Remember. Exercises assume a system. Be engaged every day and you will achieve good results for the minimum terms. To understand more precisely, you can see how to properly press. Video lessons of amateurs and masters are colorful on the Internet.
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