Push-ups on the fists - what do they give to beginners and athletes?

A healthy lifestyle includes several aspects. This is a healthy diet, oxygenation of the body (long walks), regular social contacts, regular sports. It is sports exercises that help a person to always be in good shape. Everyone himself determines his "weak spots" on the body, which need to be pumped up, trained. For this, there are various exercises.

What is push-up?

Anyone who does sports knows what push-ups are. This is the main exercise that is done on the floor. It allows the person himself to regulate the work of various muscles. Doing this exercise is not at all difficult in terms of equipment, because it does not require any additional equipment, simulators or other equipment. Push-up can be done both in the gym, and at home, in the field, at the sea and so on.

During this exercise, the muscles of the chest, arms, back are working. When a person does push-up, he, by shifting the emphasis on different parts of the body, will be able to control the pumping of different muscle groups. Although this exercise is not too complicated, but there are many ways to do it. Because of this, many questions arise. Pushups on the fists that give? How better to press? How to start doing this exercise? Are there any contraindications? We will try to answer all the questions below.

Pushups on the fists or palms: how do they differ?

Exercise for inflating hands and chest in the classical version is done from the floor on the palms. It is used in almost all sports. At the same time, the muscles of the chest, the forward dalta muscles and triceps are actively working and strengthening. The initial position of push-ups on the palms: hands are straight, apart from each other are at a distance of the width of the shoulders, the legs are connected together, the body is fixed straight. Then the arms bend, the chest touches the floor, they again unbend. In this case, the entire body should always be in the forward position.

If this exercise so well pumps certain muscles, then push-ups on the fists that give? Why torture yourself and your fists, if you can freely do exercise on the palms? Pumping of muscles occurs with classical push-ups and when performing it on the fists. The second option is more suitable for power sports, because they often use the kulaks themselves.

The use of push-ups on the fists

Push-ups on the fists that give, we learn after we consider the main advantages of this type of exercise.

Such classes are held if necessary:

• To train the impact surface;
• Form the correct position of the fist;
• To increase the strength of the spirit, since this exercise can not be performed by far not all;
• Form a skill of direct strokes with the help of training the necessary muscles;
• To fix a static hand at impact;
• To train, in addition to muscles, the tendon of the hand.

Starting position for push-up

Becoming in the right pose for push-ups, called the starting position, you can already feel the tension of the muscles. Beginners can not immediately perform the task, but, trying every time to get more to the floor, they will reach the desired minimum. You will see by doing push-ups on the fists that they give much more than any other exercises for the hands. Strengthening of all parts of the body involved in the exercise is guaranteed from the first days of classes. To achieve the effect will require proper staging and diligence.

So, the lesson begins from the starting position: the fists are put perpendicular to the whole body, the arms are located at a distance of the width of the shoulders, the legs together, the body and head are even. Fists are so set to train a classic strike in the martial arts. The main emphasis is on the knuckles of two fingers: the middle, the index finger. The last fingers are less hardy, without preparation they can be damaged.

Important is the choice of the surface for the exercise. If you do not pick the right floor, push-ups on the kulaks can cause harm to be serious. For beginners, the emphasis must necessarily be placed on a soft, resilient surface in order to train the joints and bones of the wrist. Only after a year or even two permanent workouts can you go to a concrete, iron or wood surface.

Exercise technique

To train the fists and inflate the muscles of the hands and chest, you must follow certain rules of push-ups. They very often overlap with the requirements for exercise, which is performed on the palms of the hand, but there are some peculiarities in how to perform push-ups on the fists. The technique is to follow a few points clearly.

1. Hands should be located from each other at a short distance.
2. The thumbs of the fists should be directed towards each other inside.
3. It is important to go down, almost touching the floor, this gives a maximum load on all the muscles involved in the exercise.
4. To begin the exercise is best in the lower position of the body (at the base). In this arrangement of the trunk, it is easier to make a jerk upward, and then fall down. This method maximally approximates the exercise to the situation of the battle, when the hands are bent: they made a blow, again bent. But this approach is not necessary, you can start in the upper position of the body.
5. In order to be more convenient, and also more effective, one leg can be wound up for another.
6. Since this exercise trains readiness for combat, the limit of employment will be a state in which it is impossible to wring out sharply. Here slow push-up is not suitable for strength, in which case it is better to finish it.