Develop the body by performing push-ups from the floor

Any person knows that maintaining a good physical shape is very important. Many attend for these purposes sports halls, swimming pools and similar establishments. Unfortunately, not everyone has the financial capacity to do this, or simply may not have enough time to go somewhere else besides all other activities. However, nothing is impossible, and the physical form can be maintained at home, doing all the known simple exercises.

In order to maintain their muscles in tonus, without attending the gym, the so-called basic exercises are best suited. These include pull-ups on the crossbar, push-ups from the floor, squats and exercises for the development of the abdominal press. Their advantage is that each of these exercises involves a very large number of muscles, developing them in a complex way. Another important aspect is that it is extremely easy to perform such exercises. The only problem you can face is the lack of a horizontal bar. However, in the sports equipment stores, you can easily find a crossbar that can be installed at home. And if the weather permits, you can practice in the yard, where you will certainly find a place for pull-ups.

Let's take a closer look at push-ups from the floor. First of all, we'll figure out which muscles "rock" when pushing. The main load is directed to deltoid muscles, triceps and chest muscles. Interestingly, this load can be redistributed, as will be discussed below. In addition to these muscles, which are loaded to a greater extent, there is also a process of strengthening the muscles of the back, legs and abdominals. Interesting is the fact that push-ups from the floor can to some extent replace the bench press, as the load goes to similar muscles.

The benefit of any exercise will only be if you perform it "as it should", and not "how it works." Therefore, it is necessary to describe how correctly to do push-ups from the floor. The basis of the technique is that the body must be as straightforward as possible. You must avoid all bends, since they lead to the fact that these or other muscles are not straining enough, that is, the effectiveness of the whole exercise tends to zero.

But the position of the hands makes it possible to vary the effect considerably enough, stressing the load on various muscles. The standard position of the hands, which allows most evenly to develop all the muscles, is slightly wider than the shoulders. If you reduce your hands, then most of the load will fall on the triceps. The placement of the arms considerably wider than the shoulders increases the effect on the pectoral muscles.

You can vary the exercise not only by the position of the hands. For example, if you want to remove some of the wrist rest, while strengthening your knuckles, you can press your fists. Another interesting variation is the execution of cotton when moving upwards. The bottom line is that, by straightening the hands, at the end of the movement you need to tear them off the floor, and if possible, make cotton. This modification develops the explosive power of muscles, which can also be useful. If there is a desire to concentrate hands firmly, then a good way out will be push-ups on one hand. Obviously, making them is much more difficult, but the effect will be more noticeable.

It can also happen that it will be difficult for you to do even simple push-ups from the floor. Do not despair, start exercising, doing exercises with an emphasis, for example, on a bench. As your muscles become toned, go to the horizontal position. Most importantly - do not give up training. Perhaps the result will not be immediate, but it will definitely happen. You can benefit from various programs that allow you to achieve a number of repetitions for a certain time. Not the fact that you will all go exactly on schedule, but at least there will be a goal to which you aspire.