Correct push-up from the floor: technique, breathing

Push-ups - this is one of the most common exercises, because it is quite effective and does not require any additional equipment. In addition, the technique of execution is quite simple and does not require a long study with the coach. Nevertheless, there are a lot of nuances in push-ups that will allow to expand the functional and make them more effective. After all, if you know how to do push-ups from the floor, you can achieve good results in building the muscles of the body, without spending an expensive subscription to the gym. Moreover, not everyone has the time and the opportunity to go there.

Technique for performing push-ups and its features

Probably, each of us at least once in my life did this. Therefore, almost everyone knows how to wring out the correct way from the floor. Nevertheless, there are a number of special techniques that are worth exploring in order to expand your arsenal of exercises. This will allow you to maximally complex effect on the muscles of the shoulder girdle. So, to make the correct push-up from the floor, take the appropriate starting position. To do this, you need to do the following:

• Move to the horizontal position and rest with your straight hands on the floor.
• The whole body must form a straight line.
• Do not let it down or, conversely, raise your head, as this is fraught with stretching the neck muscles or trauma to the cervical vertebrae.
• Strain the buttocks, leg muscles and abdominal muscles to maximize stabilization of the trunk
• Bend your arms and go down. In the lower position, you must touch the breast of the floor. If you can not do it yet, use simplified push-ups, which will be discussed later.
• When you go up, do not unbend your elbows completely. First, it will help you to maintain tension in the pectoral muscles, thereby accelerating their development. Secondly, the full straightening of the elbows in this position can cause injury to the elbow joints.

Properly performing a push-up from the floor is guaranteed to help you develop such muscle groups as:

• Triceps. Their function is the extension of the hand, respectively, they strain in any movement that extends the arm.
• Thoracic muscles. Their function is to bring the hand that is perpendicular to the spine to the body. Therefore, any exercise that mimics this movement serves to develop this muscle group.
• Deltoid muscles, namely their anterior fascicle. This part of the shoulder muscle is responsible for raising the arm in front of you. Therefore, any movement in which the hands are in front of the body, develop it.

Correct breathing when pushing away from the floor

So, you already know how to do push-ups from the floor correctly. But that is not all. The correct technique of push-ups from the floor implies not only their performance, but also proper breathing, which is important, especially for the development of the heart muscle, because the wrong breathing can negatively affect it. Right breathing when pushing away from the floor looks like this: going down, take a deep breath, and the stomach should be somewhat inflated. It is necessary to exhale at the most difficult upper part of the ascent. Allowed also a slow exhalation throughout the whole body lift. Remember - to hold your breath during the exercise is strictly prohibited! This can lead to excessive pressure and, as a result, cause a persistent increase in blood pressure. And in severe cases, even damage to the brain vessels can develop. If you make this mistake systematically, hypertension may develop with time.

Types of push-ups

To date, there is a great variety of different types of push-ups, each of which pursues a specific goal. So, people practicing martial arts, the so-called "explosive" push-ups are best suited. If your goal is to build muscle mass, it is best to use additional weights and work in the mode of 8-12 repetitions. If you still do not know how to do the right push-ups from the floor, and have never practiced this exercise, you should start with push-ups for beginners. For today the most widespread are such types of push-ups:

• Classical.
• From the wall and from the knees.
• For triceps muscles.
• For pectoral muscles.
• On fists or fingertips.
• On one hand.
• Explosive.
• Circular.
• With steps.
• Different.
• Head down.
• On supports.
• With weighting

Of course, there are a lot of different push-ups, but here were listed the most common.

Push-ups for beginners

If you've never tried push-ups and do not know how to do push-ups correctly from the floor, or tried, but you do not get anything, you need to apply so-called push-ups for beginners. If your hands and chest are very weak, you do not need to start pushing up from the floor, but from the wall. It is done this way: you become near the wall at a slight angle and start to push. Once you have mastered this exercise and can do it 20-30 times, you can increase the angle. Gradually, your muscles will get stronger, and you can press away from the floor. It is advisable to start wriggling out from your knees, and then go on to full-fledged classic push-ups. To learn how to wring out from your knees, take the initial position as in classical push-ups, and then kneel. As soon as you can perform 20-30 repetitions in this way, go boldly to the classical exercise of the exercise - you are completely ready for it.

Usually the weakness of the muscles of the hands and chest complain girls, so it will be especially useful for them to follow this pattern of development of these muscle groups. After you confidently can work 3-4 approaches in the classical version, you can use a variety of sophisticated types of push-ups from the floor.

Advanced versions of push-ups

As mentioned earlier, once you learn to perform proper push-ups from the floor in classical style in a sufficient number of repetitions, you can try to complicate this exercise in order to increase its effectiveness. Different types of complicated exercises can serve for any particular purpose or simply make variety in the routine of the training process. In any case, this will help you to work on different parts of the muscles, so that they develop as harmoniously as possible.

Push-ups for martial arts

If you are a fan of martial arts and are seriously following by turning your body into a perfect fighting machine, you need to slightly modify the classic push-ups to adapt them to your goals. A person engaged in martial arts is not very important muscle mass. Much more important things for a fighter are such parameters as endurance, strength and speed of impact. All these qualities with a vengeance will help develop simple push-ups. Just need to do everything right. You ask: how right? Push-ups from the floor need to do a lot - and the stamina will necessarily increase.

With force and speed of impact, things are somewhat more complicated. But here there is one modification that will help you in the development of these characteristics. It's explosive, or jumping, push-ups. To perform such an exercise, take the same starting position as for classical push-ups from the floor. Slowly sink down, and then with a powerful and sharp movement push away from the floor, so that the body flew up. After the body under the action of gravity will go down, go down on your hands and again perform the next repetition. Especially strong athletes further complicate this type of push-up. During the flight phase, they use clapping hands and other similar tricks. Also, a serious effect jumps in such a way on the elevation, for example, on two step-platforms or pancakes from the bar. Here, nothing restricts you, except fantasy. Jumping push-ups are guaranteed to increase your explosive power and impact speed. Do not forget about push-ups on the fists. They can significantly strengthen your fists and make them less sensitive to shocks.

Pushups for building muscle mass

If you want to increase the volume of the muscles of the shoulder girdle, classical push-ups will not help you in this, because they are quite simple. A prepared person should not do anything for 50 repetitions in 3-4 approaches. But such a number of repetitions, as you know, only increases power endurance. To increase muscle mass, you need to, after squeezing 10-12 times, you can no longer make a single repetition. This is achieved by using additional weights. The size of the weights depends entirely on your preparedness. The main thing is that you can perform no more than 12 repetitions. As a burden, you can use pancakes from the bar. If you do not have them, use any heavy items that you can put on your back. An interesting solution can serve as a backpack with some heavy things. Also, as an option, you can use a partner who will weigh your weight on you.

After doing push-ups with weights, you can perform the same exercise, but on supports. Any object can serve as supports, for example, two stools or stacks of books. Push-ups on the supports will allow for a little more stretching of the pectoral muscles, and as is known, they are most actively involved in the work when they are initially in the maximally stretched position. This type of push-ups will help you qualitatively "hammer" the pectoral muscles and ensure their growth.

Often in athletes, the lagging part of the pectoral muscles is their upper segment. To make an accent on it, it is recommended to use push-ups with legs on the support in your training. In this case, the legs are above the head, and the maximum load is on the upper part of the pectoral muscles.

Pushups for the development of different muscle groups

As already mentioned, during the push-up, three groups of muscles are active - triceps, thoracic and anterior deltas. But you can make a special emphasis on one of these muscle groups. To do this, you just need to modify the classical exercise a little. Proper squeezing from the floor of one type or another with a guarantee will allow you to pull up a lagging muscle group.

Push-ups for triceps

The triceps performs the function of extending the arm at the elbow joint, which means that you need to maximize this particular part of the push-ups. For this, in the starting position, you need to put your arms already shoulder widths. When you go down, try to squeeze your elbows to the sides and make sure that they do not leave. After doing several repetitions in the correct technique, you will immediately feel the triceps work, and this is exactly what was needed. You can slightly complicate the triceps push-ups, if you put your hands as close as possible so that the palms touch each other. It is extremely difficult to climb out of this position, but the effect is immediate - your triceps will burn with fire.

Push-ups for pectoral muscles

The pectoral muscles, as we have already said, lead the arm to the trunk. So, logically, the right push-up from the floor for the pectoral muscles will look like this: in the starting position for the classic push-ups, change the position of the hands. You need them to be divorced wider than the shoulders and at the same time perpendicular to the body. In this case, the breast will receive maximum stimulation. To further complicate the exercises, you can spread your hands to the side, which will further complicate the work of the pectoral muscles. Not bad, they also develop push-ups on the supports, and exercise, in which the legs are above the head. We already wrote about them earlier.

Exemplary training program

To maximally harmoniously develop all the muscles of your body, push-ups must necessarily be combined with other exercises, such as pulling up the back muscles, squats for legs and twisting for the press. Only in this case you will be able to develop in the right direction.

Optimum will deal about 3-4 times a week. It is often not worth it, because the muscles will not be able to recover. It's worth sticking to the technique and doing just the right push-up from the floor. Approaches do not do too often, between them take a sufficient respite. If you can safely perform 20-30 repetitions in a classical style, you can advise such a pattern of training.

The program will allow you to significantly increase your power endurance and increase the number of performed push-ups. After you pass this program, you can surprise friends and acquaintances by squeezing 100-200 times in a row. If you set other goals for yourself, you can create a program yourself, using the recommendations that were given earlier.

So, in each training you have to perform 5 sets of push-ups. Between sets rest 30-45 seconds. In the first week, start with 20 repetitions in the approach and gradually reduce the number of repetitions to 10. After that, increase the number of repetitions by 5 every week. If at some of the weeks you did not manage to do the planned number of repetitions, do not despair. Just increase the number of repetitions next week. As a result, after 3-4 months you can safely perform 100 push-ups. After this, you can try to complicate this exercise. Experiment, try different options, combine different types of training - and your body will respond to this by the development of muscles and strong health.