How to wring out the correct way

Doing sports, one way or another, you face the implementation of basic (basic exercises), such as push-ups, pull-ups and others. And, often, there is quite a legitimate and well-grounded question: "How to wring out right?". Many will say that this is ridiculous, there is nothing easier than push-ups. However, this is not at all the case. There are certain features that you need to know in order to make push-ups truly "basic" (useful) for you. Like all exercises do not perform this earlier than 3-4 hours after eating. There are a number of different options for doing this exercise:

• Push ups of widely spaced arms.

• Push-ups at the shoulder level.

• Push-ups with a narrow grip (with two palms touching the edges).

• Push-ups with a low arm rest.

• As well as various options for speed and amplitude of movements.

Most people, on the question "How to wring out correctly?" Describe the execution of push-ups in their standard form (performance). This version of the exercise implies an emphasis on the width of the shoulders, it is considered standard for the reason that this position of the hands provides an almost equivalent (in terms of load) action, both on the triceps and on the pectoral muscles. I want to note that all the presented versions of push-ups are correct, however, due to individual characteristics, some one of them will suit you more than others. Carrying out push-ups from the floor while lying on widely separated hands, you provide the maximum load on the pectoral muscles (the stretching of which favorably affects the increase in this muscle group, mainly on the lateral areas), while weakening the load on the three-headed muscles of the shoulder. That is, a feature of this exercise is the focus on increasing the overall muscle mass of the pectoral muscles and their volumes.

What gives push-ups narrow grip? It's simple - this version of the exercise is designed to maximize the load of triceps, while not stretching, and as much as possible reducing the muscles of the chest. The latter ensures the "pumping" of the medially located parts of the pectoral muscles. Deciding for yourself how to properly push, choose the muscle group that needs training more than others and select the appropriate exercise. Another important aspect of this exercise is breathing. How to breathe properly when pushing? - this is the question that is most popular among beginners and not only. As with all strength exercises, the basic rule here is: exhalation is performed during maximum effort. This force occurs when the hull is raised above the floor surface.

It must be remembered that the correctness of breathing is extremely important, since a timely exhalation provides a reduction in intra-abdominal pressure during the force load. Many of us often become seekers and testers of new, effective exercises. That's why when it comes to strengthening the muscles of the hands, as well as the muscles of the forearms , the following reasonable question arises: "How to wring out your fingers correctly?". For starters, it should be noted that people with any pathology of the joints are not recommended to perform this exercise. If there are no diseases that impede the implementation of this exercise, then you can proceed to the implementation. Immediately put your hands on the floor resting on all five fingers of the brush. The fingers should be evenly spaced in a circle, like the feathers of a voluntar. While doing the exercise, make sure that your fingers and hands are still. Properly carrying out this exercise, you can easily strengthen the muscles of the hands, and your dynamometry will be a direct confirmation. When performing push-ups, pay special attention to the speed and amplitude of the movements. The best option is to perform this exercise slowly and evenly, without jerking. While performing the exercise, control the whole body: keep the torso smooth (there should be no sagging), control the amplitude of the movement from a slight touch of the chest of the floor, to maximally straightened hands.

Now you know how to properly push back so that it has the maximum benefit to you and helped strengthen your muscular system. Good luck!