What muscles work when pushing up on the fingers. How to Learn Finger Pushups - Street Workout - Bodyweight Workouts
MaximK 25-08-2008 10:26
Hi all,
I was interested in a rather narrow topic - push-ups on the fingers. Google gives a topic on your favorite forum (albeit on an unfamiliar thread):
Old topic:
Carefully rummaged in the Russian-speaking Internet. It turns out that correct technique setting the fingers during push-ups is when the first phalanxes are almost perpendicular to the floor, and the fingers have a light circle (as if clasping the ball). At the same time, contact with the floor goes exactly with the tips, and not with the fingertips.
And here is such a bad moment, they periodically write about harm this exercise(in particular for the eyes) due to the fact that some acupuncture meridians pass close there. At the same time, no one describes the boundaries after which it can really be harmful (even approximately).
It is clear that you can break hell with a fool. But what does the respected community think? How harmful can push-ups be?
BTW It's not about stuffing - just push-ups.
Einherjar 25-08-2008 10:33
How harmful can push-ups be?
MaximK 25-08-2008 10:44
quote: Originally posted by Einherjar:All karatekas do all their lives - and nothing ...
Well if so.
I have poor eyesight so I thought. It is easier for people with perfect vision. "While the fat one dries, the thin one dies." =)
Ljosviking 25-08-2008 11:44
The meridians do not end in the pads. Direct stimulation of terminal points can take place if a person has sufficiently long nails that also rest on the floor.
Vision can also be affected if qi lingers in the hand, dissipates and goes back (see below), and also if, without solving this problem, one engages in direct stuffing of the fingertips (to strengthen which there are much more "humane" ways) .
Tip: try to start gently and slowly, perhaps standing against the wall, making sure that the brush itself takes on a “dome-shaped” shape under the influence of thought-breathing. As soon as it becomes habitual, you can move to the “parterre” and continue in the same spirit. In this case, the relative position of the bones of the forearm and metacarpus in the wrist joint is very important: the wrist should be "open" and in no case "planted".
The goal is to teach the hand to pass force along the fingers, and not to slow it down with unproductive tension, when most of the load goes to the joints and the consequences can be the saddest. If the force is transmitted continuously in the desired direction, the joints, on the contrary, open up. The same is true for the fist.
botanist 25-08-2008 11:57
MaximK 25-08-2008 12:51
quote: Originally posted by Ljosviking:
the wrist should be "open" and in no case "planted".
Unfortunately I can not perceive - can you try to paraphrase?
quote: Originally posted by botanik:
Do you need such an exercise for finger strikes or for grip strength? If the latter, then finger push-ups are not needed.
I don't plan to hit. but I just wanted to train both the flexors and extensors in a complex way. hangs on the fingers, plasticine (paraffin), expanders - this does not raise questions. I thought, as a counterbalance, to try to practice push-ups.
MaximK 25-08-2008 12:53
2 Ljosviking
It's still hard for me to accept such things as "passing effort along the fingers"
Therefore, then decide to ask from the technique, so that you don’t ruin your joints and turn them into hooves.
Ljosviking 25-08-2008 13:39
A botanik colleague asked a reasonable question: what do you intend to develop?
Finger push-ups are needed to prepare for penetrating blows and partly to work out right position wrists while doing them.
If you need tenacity and grip strength, there are other exercises. For example, you can lift/carry jars by grabbing the rim of the neck from above with your fingertips, filling them with sand/pebbles/etc as the skill develops.
An "open" wrist is when the hand is a natural extension of the forearm, ideal for both direct finger poking and for the most efficient palm push/strike. This position is found by internal sensation, but in general the middle finger should almost coincide with the central axis of the forearm, and the hand should not be tense.
In other words, wrist joint should be as open as possible.
"Planted" wrist, this is when the brush extends a little bottom palms forward and down (from the "open" position), continuing to remain relaxed.
MaximK 25-08-2008 14:54
There are really no strike targets, because. I haven't done BI for a long time. Therefore, I cannot be so presumptuous as to master penetrating finger strikes on my own. Those. as I already said, I was interested in strengthening the fingers and, if possible, comprehensive. Those. not only develop grip and tenacity, such as for mountaineering, but also somewhat wider, the ability to withstand at least a static load, especially since finger push-ups are widespread.
But it was worth getting interested in technology, as it turned out that everything is not so simple. And IMHO, not everyone is loaded with this problem, but they are wrung out as they have to. In general, I decided to approach this thoroughly (a little maximalist) - hence the question arose.
Well, I don’t pursue any fairy-tale goals with this, i.e. no breaking walls, piercing anything and everything =).
MaximK 25-08-2008 14:58
2 Ljosviking
By the way, thank you very much for the description - quite understandable.
Kivar 25-08-2008 16:57
quote: Originally posted by MaximK:
There are really no strike targets, because. I haven't done BI for a long time.
Good luck!
Pit666 28-08-2008 12:04
quote: Originally posted by Kivar:
If you need strength and strength of the hands, and not striking qualities, then carefully read the topic to the end.
There is a photo of the results of classes for a month or three.
You will twist nails into knots and easily tear beer corks
Good luck!
oh thanks for the thread, hadn't seen it before, ordered one))
It consists, firstly, in strengthening the joints and, secondly, in increasing the explosive strength of the muscles of the hands. Why it is necessary to strengthen the joints, there is no need to explain: even when practicing air strikes, unprepared elbows can be damaged; when working on paws and bags, fingers and wrists easily “fly out”. For people who are still too early to “throw” the barbell from the rack, push-ups are the most suitable exercise.
Why do we need push-ups on fingers and fists
To strengthen the joints, which are usually struck, do push-ups necessary on fists- we beat, as a rule, with them. Next stage - finger push-ups: on five, four, three, two, one (large - for complete maniacs). If in a normal position it is not possible to lean on your fingers, then you can do push-ups from your knees. This sharply reduces efficiency, but after all, Moscow was not built right away. Strong fingers allow not only not to injure the hands, but also give a tenacious grip in the fight.
Sometimes one hears the opinion that during push-ups on the fists, the joint fluid is squeezed out of the bags, the joint " dries”, and if, after such a warm-up, you begin to work intensively with your fingers, then in ten or fifteen years it will backfire with diseased bones. However, I have not yet heard of people who would have clearly suffered from intense perennial push-ups. In addition, it is purely physiologically difficult to imagine where this liquid actually flows.
Hand position for push-ups
Regarding the positioning of the hands during the exercise, one can think in two ways.
On the one side, fist for push-ups must be placed in the position from which you hit.
With another
- you need to hit with your fist in the position in which you do push-ups.
In other words, it is necessary for yourself personally to find the optimal setting of the hand and work like that. There are various racks wide grip, closed arms, elbows out and others), which are useful for working out different groups muscles. It's beautiful, it's useful and allows you to build a harmonious body, but if the task is to "hit hard, hit fast, hit often", then the hands should be set as convenient.
Since the trajectory of the hand during push-ups with the elbows pressed to the body is very similar to a blow gyaku tsuki(a direct blow with the back hand), then the opinion was expressed (although it is already unknown by whom) that intense push-ups are the secret to strong punches. To some extent, this is true, but still, for practicing strikes, it is more expedient to beat these same strikes. A push ups- this is, whatever one may say, OFP. During such exercises, almost all muscle groups work. Plus interesting medical fact - hands have the largest projection area on the cerebral cortex. In other words, by working with your hands, you are actively stimulating the brain. And this is important, brains in martial arts are far from the last thing.
Slow push ups
Slow exercise builds endurance, which is primarily needed in the fight. Slowly push-ups must be continuous, smoothly flowing from the top point to the bottom. The fast pace of execution trains "explosive" strength, impact strength. To work it out, you can do push-ups with or without pauses. That is, it fell, froze - and rose sharply. This is how a non-amplitude throwing of a hand is developed, a blow without a swing. To pause or not to pause lowest point- this is your personal choice (well, or the choice of a coach who gives a count of push-ups, as he sees fit, and can “cheer up” those who slow down unnecessarily).
Explosive pushups
At one time I loved so much "explosive" push-ups who came up with his own own exercise: down on the fists, pause, then sharply up - so as to break away from the surface and exit with support on the fingers. Then, on the fingers down and up again, at the moment the hand leaves the floor, the fist is compressed again, and I land on my knuckles. And since as many times as possible - then a fist, then fingers. Excellent push up. The grip became such that, although the coins did not bend, it left decent bruises on the wrists of the guys.
Push-ups are a mental workout
Push-ups, among other things, are an excellent training of the spirit. You can not even do push-ups, but just stand on your fists until it stops. He loves to use this trick in his seminars Andrey Kochergin, the founder of koi-no-takinobori-ryu karate: whoever stays longer is that man. Other, not very physically prepared people show simply miracles of endurance, although they then fall almost unconscious.
You can push up any way you like. There are no laws, there are only principles - to push off the ground as many times as possible, while maintaining as even a body position as possible. For those who want to diversify this exercise, I offer several interesting methods outlined former coach Ukrainian national team in Kyokushin karate Vitaly Kushnirik. They are good when there is no extra at hand. sports equipment, and you have to improvise:
And yet, an important fact - after intense push-ups, it is useful to disperse the blood by working on the bags or just having a little “shadow boxing”.
In this article, we will talk about how to do push-ups on the fingers, what benefits these exercises have and for what purposes they can be used. We will also learn how training in this self-defense exercise will help us, how to do push-ups and what should be the frequency of training. We will also look at the health benefits of these push-ups and where, in fact, to start.
health benefits
Let's start with the fact that push-ups are useful for strengthening the shoulder girdle, pectoral muscles, belt muscles (abs and lumbar muscles), and the muscles of the back and neck actively work during push-ups. In our case, the muscles of the forearms, hands, fingers also work very actively, the corresponding ligaments and joints are strengthened.
Fight against osteochondrosis and curvature of the spine, joint diseases
The very specifics of push-ups, when you go down on your hands and touch the floor with your chest, while first stretching the chest muscles, the anterior bundle of the deltoid muscles, triceps, the muscles of the inner surface of the forearm and the sternocleidomastoid muscle. At the same time, the muscles of the belt perform static work, keeping the body in a straightened position, they also work for static gluteal muscles, hamstrings, quadriceps and calf muscles. When lifting pectoral muscles contract, intensively contract the anterior bundles of the deltoid muscles, triceps, inner part latissimus dorsi. At the same time, the biceps, trapezius muscles are stretched, and a whole ensemble of muscles works for statics or, to one degree or another, participates in the pronation-supination cycle. In general, push-ups are a general exercise that engages almost every muscle in your body, but the emphasis is on the triceps, delts, pecs, trapezium, forearms, and in our case, the muscles and ligaments of the fingers, hands, and forearms. The whole set of these useful properties significantly improves the condition of joints already affected by arthritis or bursitis, expels excess salts from the joints, and by strengthening the pectoral, dorsal and deltoid muscles, it helps prevent and treat spinal curvature and stoop.
Figure 1. Non-standard types of push-ups came to us mainly from oriental martial arts.
So, push-ups are very good for your physical form and health, but does not mean that you should do them when you are unwell. If you have a fever, shortness of breath or a migraine, it is worth postponing exercise until you recover. Since a cold causes an increase in temperature, and with this, the load on the heart and kidneys increases. If you do push-ups in this state, then you will at least cause a jump in pressure and a migraine, and as a maximum - pain in the kidneys, deterioration in general well-being and a slowdown in the healing process, arrhythmia and even fainting. So exercise only when you are healthy. However, if you have a state of slagging of the body, with a concomitant slowdown in metabolism and states of reduced immunity, then you need to practice even when you don’t want to. So you can get out of this “cloacal state” relatively comfortably and feel fresh, healthy and strong again.
Training mode
All day for sedentary work
The training regimen should be chosen depending on the availability of free time, adjusted for the caloric intake and your work and rest schedule. If you work at home at the computer and you even need a constant physical shake-up mode so that the muscles do not numb from idleness, do not become decrepit. Then you can do 10-20 push-ups throughout the day, at intervals of 20-30 minutes. At first, it will seem to you that this is not enough, but by the evening, and especially the next day, you will feel how wrong you were (even more fun the next third day).
Evening workout
Evening workout 3 times a week, suitable for a standard working day - 5 days a week, from 8 to 5. We came home from work, ate and after 1.5-2 hours you can start training. Unlike the previous example, you will do the same, only at the same time everything will be concentrated, so to speak, reduced to 1.5-2 hours of training. Do 10-12 sets, 20-30 reps, if you are in good shape, you can increase the number of sets and repetitions.
Weekend workouts
If you don’t have time at all, you can train only twice a week – on weekends, for example. To do this, allocate 2-3 hours of free time (if you only have an hour, that’s also good). Push up in 20 or 30 sets of 15-20 reps, if you missed it faster than usual, then you can slightly increase the number of sets. At the same time, do not go too far, but you need to train again the next day, so save your strength for the next day. If the next time you feel pain in the muscles, you still need to train - after the warm-up, the pain will pass and the process will go. On the last day of training, try to give your all, because you have almost a whole week to recover. Let's say if you had your last workout on Sunday, then on Monday and Tuesday you will feel pain and some swelling in the muscles, do not be afraid - this is good pain, which means that the process of accumulating strength and strengthening muscles has begun. Moreover, after 2-3 weeks of such training, you will feel that you have begun to recover faster and this is not enough for you. You will want to do even more push-ups, even on weekdays.
Figure 2. After prolonged regular workouts you will be able to do push-ups on one finger
Well, it’s possible, you can do push-ups in moderation and in a short time frame, but remember that 2 days before the planned two-day workout, you need to forget about all the loads and give the body a little rest and recover during this time. This is necessary even if you feel full of energy, in fact, fatigue is insidious and steals up imperceptibly, and imaginary cheerfulness can only indicate that the body has restored, so to speak, the necessary energy reserve to survive this day, but the recovery processes have not yet completed a full cycle. This is due to the fact that nature took care of our survival - the fact is that the muscles cannot get tired in all layers at the same time. That is, when you do push-ups for one day, you work one layer in certain muscles - for example, the pectoral muscles. When one layer is exhausted, these cells are switched off from work and begin to rest, or rather, restore their energy reserves, intensively remove decay products, and renew themselves. Then the second, third layer turns on and so on. I described the process in a very simplified way, so that you can understand the most important thing, that you don’t need to drive yourself and naively believe that you have already rested, although you can be in the subcompensation phase (I also recommend reading Hans Selye’s Theory of Stress). Remember that it is rest that makes you stronger, and training is the whip that starts this process. If you hit too hard or too often - drive the horse, I think the hint is clear.
Flexible schedule
If your routine is chaotic and you can't exactly plan your workouts, then you need to use every opportunity to perform push-ups. This mode of training is also called intuitive. That is, you should feel that you not only have a free half hour, but that you have already recovered and that the training will bring more benefit than harm. Do everything according to your well-being, so you will avoid excesses, for this you need to learn to listen to your body and trust it. It is unlikely that you will succeed right away - do not be discouraged, only professional athletes years spent in sports or rare nuggets. Be patient and in a couple of months you will be able to more or less confidently scan your condition and make informed decisions.
Push-up principles
The same number of repetitions
Since this exercise is most often performed with own weight, then it makes no sense to do stepwise approaches, because the work goes mainly on strength endurance. Therefore, if you decide to do 20 repetitions, then stick to this norm. Let you do fewer approaches, but do the norm of push-ups in the approach. If you decide to use weighted pushups to increase your pure strength, then you can use decreasing rep sets (because we get tired as we train).
Correct technique
Figure 3. Three-finger push-ups
Do not mess around in training - this is how you deceive only yourself. If you do not use the correct technique, in particular, fake (do not unbend your arms, do not push up until your chest touches the floor) - you do not include all the muscles of the groups in the work and will not get the full return on training . If you are already experienced in push-ups and use " wrong technique» to engage other muscle groups, then this is another matter. For the same purposes, you can use push-ups on one hand or claps during push-ups. In any case, first learn how to do push-ups correctly, and only then experiment.
Growth of loads
As you develop, you will more and more easily overcome the previously established threshold of repetitions and approaches, that is, it is easier to transfer the load. So either increase the number of reps or sets or use extra weight. You can also experiment with different types of push-ups. So, if you used to struggle to do 10 sets of push-ups on all fingers in 15 repetitions, and now you don’t even get tired of such a training scheme, you can try push-ups 30 times or push-ups on four or three fingers.
Push-up technique
First difficulties
Starting with finger push-ups, you will experience some difficulties until your joints, mice and ligaments are strengthened. At first you need to do push-ups on all fingers, put your fives and focus, lying down and further as regular push ups. If your fingers bend inward - do not worry, this is normal, they will not break or bend, the joints will not be damaged, it’s just that everything rests on elementary physics - curved objects withstand a greater load than strictly straight ones (for example, slightly curved two-handed swords of Gothic knights almost never broke, unlike the standard ones, of the correct form). Gradually, as your fitness grows, you will be able to keep your fingers straighter and straighter. Then you can do push-ups without using the emphasis on the thumbs. Moreover, after a short period of time you will be able to do push-ups on 4, 3, 2 and even one finger (but of course this is just the highest class)
So, when you start push-ups, place your fingers the way a spider puts its paws, and take a prone position. Do not be surprised if at first you cannot complete even one repetition, try again and again, if not again, then the next day. Usually after a week, almost everyone will be able to do one clean finger push-up.
Figure 4. Children intuitively place their fingers in push-ups in such a way as to distribute the load as correctly as possible over the fingers and hands.
Indirect strengthening of fingers
You can also use push-ups on slightly raised palms to strengthen your fingers. To do this, take a prone position with support on the palms, but slightly raise the base of the palms above the ground. That is, we actually do push-ups based on that part of the palm where we usually have corns. This requires some flexibility in the fingers, but in this way we can painlessly prepare our fingers for push-ups.
Restoring blood circulation
After push-ups on the fingers, you may experience some numbness in the fingers (sometimes very much, as if your fingers were frozen in the wild frost). It takes some time for blood circulation to be restored and for a slight muscle spasm to pass. But here's the problem, you have everything scheduled by the minute and it's time to do the next approach. In this case, we stand on our fists and make our approach. This will help to quickly restore blood circulation in the hands and fingers, and the next approach can already be done again relying on the fingers. You can alternate this way, and the effect will be double, because push-ups on the fists additionally strengthen the base of the hands, add to this the positive load on the fingers from the previous approach and you will get just an iron grip.
Why is all this necessary?
After reading the article, you are probably wondering the advisability of push-ups on the fingers. This is necessary if you want to not only pump up the press, chest and shoulder girdle, but also to strengthen the hands and fingers, to make the grip strong, like professional wrestlers and weightlifters. A strong grip will allow you not only to impress the girls, but also to subdue the "hot" hooligans, just by squeezing his hand. Usually this is sobering, a person begins to think - “he has an iron grip, but what kind of blow does he have then? I'd rather not mess with him..." Moreover, thanks to strong and tenacious fingers, you can grab clothes in a brawl and scatter people, make grabs and chokeholds. So you can win without beating, so that later your offender, having received a hat, could not pretend to be an innocent victim, accusing you of beating.
Figure 5. Finger push-ups are used regularly in martial arts.
Having trained your fingers in push-ups, you can approach the bully and, grabbing him by the neck near the collarbone, painfully seat him on the floor. At the same time, the pain is so strong that the person does not even think about a counterattack, but, twisted in pain, holds on to your hands and slowly sinks to the ground. At the same time, you didn’t beat anyone and the conflict ended by itself.
Finger push-ups will serve you well in less extreme situations. For example, if you work on the keyboard for a long time, trained fingers and hands will allow you to get less tired and type faster and more accurately. If you are a school teacher, from a ballpoint pen and endless "scribbling" your hand starts to ache and go numb at the end of the day, these workouts will allow you to increase your endurance, and you will no longer get tired of this routine work. If you are doing athletics, for example, throwing a hammer, discus or pushing the shot, then this will allow you not only to throw the projectile further, but also to avoid slipping and breaking the projectile, for example, when throwing a hammer on the last spin circle, when the kinetic energy of the projectile is greatest. If you are engaged in boxing, this will allow you to avoid injuries associated with the “twist” of the hand when struck or the “knocking out” of the fingers.
Regular push-ups on the fingers will help you avoid arthrosis of the joints and relieve and even cure bursitis (joint diseases caused by hypothermia or regular injuries). The fact is that push-ups on the fingers call for a very powerful blood flow to the fingers and hands, so the body copes with the load. It has its powerful therapeutic effect- washed with blood and receiving additional nutrients, your joints and ligaments are rejuvenated (strengthened and become more elastic). Inflammatory processes are stopped (although at first there may even be some exacerbation), the pains decrease or change their color to a healthy one (this is the pain of restoration, and not degradation of the body).
Improving mood - constantly pushing up on your fingers, you will feel more confident and your overall mood will be at a consistently good level. Even nicer when your friends will pay attention to your iron grip (it's always nice). In addition, there are a lot of acupuncture points on the fingers and hands (when pushing up, we still make ourselves acupressure, which is very useful), which will further contribute to your well-being and good health.
Conclusion
I hope this article will help you learn and love finger push-ups and subsequently improve your health and avoid a number of diseases, help you do your job easier, achieve better results in sports, pacify hooligans and surprise your friends with an “iron grip”.
As advertising:
How to do push-ups on your hands from the floor for girls and guys, what is it for? Nowadays, many people are engaged in various exercises to change the figure and develop strength. Some constantly go to the gym, fitness center, others lift dumbbells, kettlebells, and much more. Increase muscle at home, easily, and without simulators.Most effective exercise for the development of many muscle groups - push-ups from any support, lying down.
Benefit
What is the use of push-ups at home, on fists and palms? It is responsible for the development and strengthening of the muscles of the back, arms, legs, chest, abdomen. When pushing up from the floor, the body is stimulated to work hard, so you need to be careful with loads. If you are sick, then don't practice. Many diseases put a great strain on the heart. Which means exercise stress prohibited. If the heart is sick, avoid the slightest stress on the circulatory system.
Technique
What is the correct technique for performing push-ups from the floor? It is better to have several approaches with the same number of movements, with frequent breaks. When performing, the body should be straight during all push-ups, and the head should be down. Breathing is even. Inhale when lowering, and exhale when lifting the body.
Kinds
Push-ups can be done in different ways, there are such types as ... First, consider the position of the arm, hand. The best thing is to do the push-up exercise on your fists, what is the use of this method. In this position, the muscles of the fingers and palms develop, the skin on the joints and phalanges hardens, and the fist gets a comfortable setting.
On the edges of the palms
A complex type of push-ups from the floor is on the edges of the palms. Of course, at first it will be painful to do push-ups, training is needed, but then it will become easier. This push-up will help to significantly strengthen the muscles on the metacarpal bones, and it will become hard and less sensitive to shock, which is necessary in extreme situations. While skydiving, climbers or kayakers.
On fingers
The last type of push-ups is on the fingers. Is it enough difficult exercise, what is its execution technique and benefits, see below. First, all fingers are used, then they are removed one at a time. The main fingers should be straight or rounded. If you can do push-ups or take a position lying down, and at the same time, removing thumb and do push-ups on just one finger. Then it will be the highest achievement, which not everyone can achieve. Finger push-ups are great for training direct hit, and at the same time the fist will turn out to be “iron”.
In addition to the arms, the pectoral muscle is also involved in the exercise. This means that the location of the hands affects which part of the muscle trains the triceps more. After all, the shoulder receives more load, and a little on the arm. The usual position of the hands is shoulder width apart, and we put the elbows in the position of an angle equal to 45 degrees. After all, it is best to do push-ups, there is an even distribution of the load. You can place your hands wider than your shoulders, and put your elbows in the form of a right angle, namely, to the body. Then the deltoid and pectoralis major muscles will be involved. When they put their hands closer, and the elbows are parallel to the body, then the load goes to the triceps, small pectoral. To obtain different results and effects, change the inclination of the torso. If the head is higher than the legs, then Bottom part chest sways. If placed lower, then the chest works, it top part and abdominal muscles.
On one hand
You can do push-ups with only one hand, although it is difficult, but also useful for arm development. If you spread your legs wider, it will be easier. The effect will be higher if a person sits on his back, or put one leg on top and the other on top. You can try push-ups with claps. There is a development of reaction and dexterity. If you need to train your breathing, then do push-ups in between runs. After some distance, do about 20 push-ups.
Perform the exercises correctly from the floor and become strong, agile.
We will devote this article to push-ups. Namely, finger push-ups. How to do push-ups correctly? What is their benefit? How can they help us in self-defense? We will try to answer all these questions.
What, exactly, are push-ups useful for? Push-ups help develop and strengthen the muscles of the chest, abs, back, neck and maintain good physical shape, as well as overall health. And push-ups on the fingers strengthen the fingers themselves, hands, forearms, and the corresponding joints and ligaments. During push-ups, many muscle groups work. When you go down with your chest touching the floor, you stretch the muscles of the chest, triceps, muscles of the inner surface, forearms, sternocleidomastoid muscle. Also, the gluteal muscles, hamstrings, quadriceps, calf muscles work for statics while you keep the body in a straightened position. When lifting, the pectoral muscles contract, the triceps, the inner part of the latissimus dorsi, contract. Many muscles are stretched, and many work for static. Push-ups are an exercise in which all the muscles of your body participate, but most of all the load goes to the pectoral muscles, triceps, deltas, forearms. Due to the fact that push-ups are done on the fingers, the hands and ligaments of the fingers also work. Push-ups - very useful exercise, even for those who have arthritis or bursitis of the joints, as it helps to remove excess salt from the joints, helps to strengthen the chest, dorsal, deltoid muscles. Another important advantage of push-ups is the fight against stoop, osteochondrosis, and curvature of the spine.
Keep in mind that you only need to exercise when your health condition is normal. You should not exercise when you are sick, as you can prolong the illness.
What time for training to choose? It depends on your free time. If you work at a computer at home, then you need to do push-ups during the day. Breaks between push-ups can be 20-30 minutes. It would be enough. You can train in the evening from 3 to 8 times a week. It all depends on the availability of free time. Do 10-15 sets of 20-30 pushups.
If you can't pinpoint your training schedule, then it's advised to take every opportunity and do push-ups. Such training can be called intuitive. You should feel when you have free time and whether your body has had time to recover. Try not to overdo it. You need to listen and trust your own body. Don't be upset if you don't get it right the first time. Professionals spend years doing this. Therefore, you need patience and you will succeed.
If you are too busy and you do not have enough time, then you can train 2 times a week, on weekends. You will need two to three hours. Do 20-30 sets of 15-20 push-ups. You can increase the number of push-ups, but do not overdo it, because there is another day of training ahead. If tomorrow you feel pain in the muscles, do not be afraid, you just need to go to a workout - after a warm-up, the pain will go away. Try to give your all on the last day of training, as you will have a whole week to recover. Pain and swelling after a workout is good. After all, this suggests that your muscles have begun to strengthen. In addition, after several weeks of training, you will feel that your body has begun to recover faster and you are no longer getting the same load as before, you want to do even more, not only on weekends. You can start exercising not only on the weekend, but remember that two days before training on the weekend, you should rest and gain strength, even if it seems to you that you have a lot of energy, but fatigue is creeping up unnoticed. The thing is that our body can restore strength and energy for one day in order to survive it, but without fully recovering. In simple words, all muscles cannot get tired at once. For example, with push-ups today, a certain layer of muscles works for you, when it is depleted, others will come to replace it. And this layer of muscles will rest and renew itself. So remember that even rest will make you stronger, and training is like a whip that starts the process. If you beat often, then you drive the horse.
How to do push-ups correctly?
It is important to do the same number of push-ups. The work is aimed at strength endurance, so it is better to do, for example, 30 times, but fewer in number of approaches. In case you are doing weighted push-ups to increase your strength, then you can do sets with a decreasing number of push-ups.
Correct technique is also extremely important.
Be honest while exercising, no need to deceive yourself. If you do push-ups incorrectly (for example, not fully extending your arms or not touching the floor with your chest), then you will not get the desired effect from training, since you will not have all muscle groups involved. More experienced athletes use "wrong technique" in order to engage other muscle groups. In this case, it is possible to use push-ups with claps. But first, of course, learn how to do push-ups correctly.
Over time, it will be easier for you to fulfill the previously set threshold of approaches and the number of push-ups, which means it will be easier to endure the load. Therefore, you need to increase the number of push-ups, approaches, and also use additional weights. You can include new types of push-ups. For example, in the past, you had difficulty doing 12 sets of push-ups on all fingers 15 times, and on present moments you don't feel any pressure from it. You can try push-ups on 3 or 4 fingers. Gradually increase the load.
When you start to do push-ups on your fingers, some difficulties may interfere with you, but they will go away when your fingers, joints are strengthened. First you need to learn how to do push-ups on all fingers. If your fingers start to bend inward during push-ups, don't worry, everything is fine. They will not be able to break, as it usually seems, because according to the laws of physics, it is curved objects that can hold a greater load than straight ones. Gradually, with the development of your preparation, you will be able to straighten your fingers. Over time and with constant training, you can learn to do push-ups on four, three, two, and maybe even one finger.
Thus, when you start to do push-ups, your fingers should stand like a spider's paws. If you can’t do push-ups, then try again and again, if you still can’t do it, then it’s better to do it tomorrow. After about a week, you will definitely be able to do one push-up on your fingers.
To strengthen your fingers, you can do additional exercises. For example, do push-ups on slightly raised palms.
When, after doing push-ups, you feel that your fingers have begun to go numb, you need to restore blood circulation. Please wait a while for this. But if there is no time, because you need to do one more approach, then you need to stand on your fists and push out in this way. You can also include push-ups on your fists in your workouts, as they strengthen the brushes.
Reading this article, the question arises - why all this?
This is necessary in order to make your fingers and hands stronger, to have a good and strong grip, like professionals, to be able to repel ill-wishers just by squeezing your hand. And strong hands and fingers allow you to perform various grips, choking techniques. You can remain the winner without even landing a single blow.
Trained fingers can do a good job when you approach the enemy, make a painful hold on the neck, while putting him on the ground. Severe pain will make him forget about the attack. As a result, you solve problems without a fight, which is important now.
In addition, push-ups on the fingers will help you in everyday situations. For example, if you work on a computer, then your trained fingers can type faster and get tired less. And if you're into boxing, fingertip push-ups can reduce the risk of finger-pulling injuries.
Constant push-ups on the fingers improve health, including helping to avoid arthrosis of the joints and cure bursitis, because these exercises cause blood flow to the hands, that is, by receiving additional nutrients, the joints begin to strengthen and rejuvenate.
Another important advantage of push-ups is, of course, good mood. After all, you will become more confident in yourself.
We hope that after reading this article you will be able to love push-ups, improve and strengthen your health, have high achievements In sports.
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