How to build push-ups

How to build push-ups
 Push-ups - one of the most simple and accessible, but at the same time, powerful ways to keep yourself in good shape. Thanks to the push-ups can work out not only the muscles of the chest, deltoids and triceps, the entire area of ​​the forearm, back, strengthen fists. There are several types of push-ups.
 Conventional push-ups - hands on the floor in front of you, palms forward. Hands shoulder width apart. The emphasis on the toes. Inspiratory goes down, exhale - the starting position. This type of push ups good for the chest muscles and back muscles.

If your muscles are not developed enough to be wrung out at the bar, as described above, it is possible to facilitate the exercise. Position of the body is the same as in the normal version, but the emphasis is on his knees, not the toes. Lifts weights and the need to balance a lot less, so it is best to start with such a variety of exercises.

Pushups fists powerful impact on the forearm and on the joints of the fingers, and the tone the muscles of the torso. The starting position is the same as the conventional push-ups, but not become the palm, and clenched. The downside of such push-ups is that after two or three weeks, the skin on his knuckles begin to crack and peel. Therefore, if you are important aesthetic appeal of the hands, use protective gloves.

Push-ups on the three points are among the best. They are a powerful influence on the shoulder girdle, pectoral muscles and biceps and triceps. The main goal - to drop as low as possible, which in principle is not possible with other types of push-ups because of sex. Three points can serve as anything, for example, three stools. Of course, they must be very stable. Arrange them triangle. Put his feet to the top, hands - on two opposite points of the triangle. Please note that it is not necessary to move the front stools too close, otherwise you risk to injure triceps.

Push-ups on the fence - a strong focus on the elaboration of the pectoral muscles and triceps. There are different types and designs of stops for push-ups, so the choice is only for you. You can also easily change the width of the grip: ultra-wide for pectoral muscles, narrow trains triceps. By and large push-ups on the palm, it is virtually the same as the fists, but they are safe and do not overload the knuckles brush.

Push-ups are a great rear Training for triceps and front deltoids. Be back to the support. Place your heels on the floor, hands a little laid back, palms put on the edge of the bench or any stable surface low altitude. Keeping the pelvis on the weight, bending your elbows, slowly begin to descend. Once buttocks touched the floor, return to the starting position.

As for the number of repetitions, you have two main options. You can put on the back of the cargo in the event that not enough of its weight, and do 3-4 sets of 12-15 times. Second Embodiment: without load on the back, only one or two ways, but the maximum number of repetitions.

Tags: view, push-ups, torso