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Pushups: rules of execution, types of exercises and characteristics of the breath (with video)

Pushups – a simple but effective exercise. The goal is to raise and lower your body using only the hands. The body itself during the execution of push-UPS should be placed in a horizontal position, face looking down.

In this article we will tell you how to do push-UPS why it is important to follow the breath, how to learn to do 100. You will also learn about how to carry out complex options exercises (fists, fingers, on one hand, with narrow placement of the hands, with feet elevated).

мужчина отжиматься от пола

Advantages

The advantages of squats over other exercises:

  1. It is simple in execution, it can be done outside the gym – at home even with minimal space.
  2. It is done only by its own weight, it requires no inventory.

Proper push-UPS allow you to quickly switch into work a lot of muscles:

  • Triceps (aktiviziruyutsya during the rectification of hand, especially highly strained during push-UPS with narrow hand placement).
  • Large pectoral muscles (responsible for the abduction and adduction of the humerus).
  • The deltoid muscle during the push-UPS of the muscle group receives an average degree of load).
  • The biceps (during the pushups biceps though activated, but receives a small degree of load).
  • Front serrated muscle of the upper ribs (heavy load get when wrestling with the wide placement of hands).
  • When performing push-UPS static load (due to conservation voltage) get big glutes and abdominal muscles.

General rules

Many beginners believe that they know how to wring out from the floor. However, once they learn about the rules and start performing pushups with their compliance, then it turns out that they can't do even half of their usual standards. In addition, when continuously running a wrong push-UPS can harm your body.

Here are the most important rules of exercise. About them worth remembering and those who wish to learn how to learn how to do push-UPS from scratch, and those who have been trained.

  1. Remember the right way back. Line that runs from the neck through the back of the feet should be as straight as possible. The back should not bend in the blades or bend the lower back to the floor. Straight posture – the key to safe weight transfer.
  2. To make it easier to keep straight bark, when performing push-UPS should keep the tension of the muscles of the buttocks, calves, to try to shoulder blades, not to overturn and not to lower your head.
  3. Remember: any pain in the shoulders, neck, fingers, feet, a signal that occurred in a body some damage.It is not necessary to be a hero and continue to do push-UPS until you find the cause of discomfort. If this is not done, then the sport can only aggravate the injury and trigger complications.
  4. Do not chase sports records. Loading the body should gradually – you start with the easy version of push-UPS, gradually increase the number of sets and complicate the technique.
  5. Before you start training be sure to warm up your muscles by performing exercises. You can RUB the body warming cream. If this is not done, the high risk of muscle injury, ligament rupture and even fracture.

How to inhale and exhale during class

Special attention should be paid to proper breathing during push-UPS. Unfortunately, even athletes with years of experience often do not give the breathing needs attention, when you exercise reflex hold your breath or breathe irregularly, which affects the final results.

Why is it important to watch how you inhale and exhale? In sports increases metabolism, tissue faster waste nutrients, thus increases the need for a new "fuel". This also applies to the oxygen involved in the oxidation of the necessary glycogen and our muscles.

Regulation of breathing during push-UPS from the floor are exactly the same as when performing any other exercise: in the most intense phase need to breathe in a more relaxed phase in and out. When done push-UPS, inhale when lowering body, exhale when lifting.

The base variant

Classic push-UPS, which can be performed without the supervision of a trainer at home, also called a army push-up. This is the basis. The technique of classic exercises are the following:

  • Take a starting position – an emphasis on outstretched arms. The palm parallel to each other slightly wider than shoulder width, toes apart.
  • Feet socks abut, are next.
  • Lower your body down by bending elbows (elbows should not look to the sides – they should be parallel to the body).
  • Without jerking, lift the body at the top point, straighten the elbows until the end is optional.

We recommend you to see the video, which demonstrate how to do push-UPS:

Learn to do 100 repetitions

For maximum muscle concentration, it is important to gradually increase the load. Here is a sample chart of accomplishments of the classic push-UPS at home, observing that, for 8 weeks to learn how to do push-UPS a hundred times:

Week

(4 days course + 3 daysrecovery)

The number of repetitions (break between sets is 3-5 minutes)

1 approach

2 approach

3 approach

4 approach

5 approach

1st week

5

10

5

10

5

2nd week

5

10

10

10

5

3rd week

10

15

10

15

10

4th week

10

15

15

15

10

5th week

10

15

20

15

10

6 week

15

15

20

30

10

7th week

15

20

25

20

15

Week 8

15

20

30

20

15

After work, the eight-week schedule, try to do push-UPS maximum number of times. Gradually you will be able to one approach to squeeze more reps, until you reach hundreds. After that you should get acquainted with more complex variations of pushups.

Complicated options

There are several options complicated pushups that you can perform at home. You can see how they performed on the video. EXAMPLE VIDEO:

Let us examine a few types of push UPS from the floor:

  1. Push-UPS with narrow hand placement. How to perform: while the original position place the hands close, hands spread a little to the side. This does all the standard raising and lowering the body by bending at the elbows. In this push-up is a strongpumping of the triceps.
  2. Push-UPS on fists. Is the same as the classic exercise, but the emphasis is not on the brush, and on the knuckle. Try to distribute the weight on the knuckles of the index and middle fingers (they are the strongest). Useful for those engaged in martial arts (the most complex version of the push-UPS on your toes, but it requires a long pre-workout, sometimes for several years).
  3. Push-UPS on one hand. Body mass will have to raise and lower, using only the muscles of one hand. The leg with the free hand must be taken aside, to be able to keep his balance. Push-UPS on the hand perfectly increases the strength of the shoulder girdle, but don't try to do is push-UPS without training, so as not to break the bones (first learn to perform the classic version at least 100 repetitions).
  4. Plyometric push-UPS. Technique perform the following: when performing first take the starting position, descend as low as possible, then jerk to throw the body up, arms raised above the floor. Land on hand (to try to "blow" had more on the palm than at the fingers and then repeat. This exercise is not so much increases muscle pump, how many trains their explosive ability (quickness + strength of reaction), and also mobilizes the nerve endings.
  5. Push-UPS, relying only on his hands. The most advanced form of exercises that only to advanced athletes. How to learn to do push-UPS without legs: to stand in the original position, to transfer weight on palms and toes, elbows pressed tightly to the body, raise legs above the floor. Keep the torso parallel to the floor. To better balance the legs at first, take in hand (polyspast). Further it is necessary to perform push-UPS without touching feet to the floor. During exercise get the maximum load a muscle: pectorals, triceps, biceps, abdominals.

In conclusion, I want to remind you that despite its apparent simplicity and security, push-UPS can cause damage if you run them incorrectly. Do exercises carefully, do not overload the muscles, keep breathing, don't skip workouts. Only then will you be able to achieve the desired result and the well pump a of the muscles of the arms, chest, press.