Push-ups on the uneven bars

The most common type of exercise in the open air are push-ups on the uneven bars. It is often necessary to see how a young athletic person trains in the yard or at the stadium. Especially useful are such exercises at a time when the air is filled with morning freshness, and there is no such dustiness as appears in the daytime. Push-ups perfectly strengthen the muscles of the shoulder girdle, increase strength, endurance. The body acquires a beautiful relief.

Types of push-ups on the uneven bars are diverse: these are push-ups in the vise, push-ups in the abutment, push-ups by dives, push-ups with carrying the body alternately left and right. Very difficult is push-up in the rack on the hands.

In order to properly pump the triceps, the muscles of the chest, back, press, hands, you need, above all, to master the technique of performing exercises, adhering to certain rules.

Before starting push-ups, you need to take the correct position of the visor. Legs are bent at the knee angle of ninety degrees and crossed with each other. You do not need to chase the number of push-ups, and quickly raise and lower the body.

When pushing to the triceps, it is necessary to drop until the angle of the shoulder and forearm is equal to ninety degrees and not lower, otherwise the load will shift from the triceps to the pectoral muscles.

The pumped muscle group should, if possible, stay in tension while lifting and lowering the body. This will increase the quality of the load.

Push-ups on the uneven bars should be accompanied by the correct technique of breathing: at the beginning of push-up - a breath, at the end - exhalation.

If these rules are observed, the execution efficiency will be maximum.

The bars should be slightly wider than the width of the shoulders. With a large difference, the muscles of the shoulder girdle may be prone to injury. If these are all right, you can start the exercise. On the direct hands the position of the visa is accepted. Start the exercise from the top, this will allow the muscles to contract, and also prepare for the load. Next, you need to tilt the torso forward and slowly lower, bending your arms in the elbows. Down should be partially, but not completely. The angle of the hand should be equal to ninety degrees.

If, when performing push-ups on the uneven bars, the goal is to use the muscles of the chest, then it is necessary to go down as far as possible down to the moment when the brushes are at the level of the armpits. With such a full stretch, the shoulder sections of the arms are removed as far back as possible, fully including the pectoral muscles. After stretching, you should pause for no more than two seconds, then start lifting up.

When pumping the muscles of the chest, the elbows should be spread apart in the process of push-up, if the triceps is pumped, hands should fall parallel to the bars. Lifting should be done as smoothly and slowly as descent. It is necessary not to forget for a moment that the muscle is pumped, and not the race for the number of push-ups. If you feel strong fatigue and muscle pain, you must stop exercising.

Push-ups on the uneven bars help build the lower part of the muscles of the chest, triceps, as well as the muscles of the deltoid anterior. In order to avoid injuries to the elbow joints, as well as the front deltas, you need to set the width of the grip, not exceeding fifty-five centimeters. As a cargo, weights or pancakes can be used, which are suspended on the belt. To push-ups on the uneven bars were most effective, the body should not experience discomfort with the load. Before the start of the exercises you need to take a position in front of the bars. Then you need to rest your hands on the uneven bars and try to keep the load from swinging. Next, you should lean forward with your torso, slowly sink between the beams, bending your arms in the elbows. When the shoulders are parallel to the floor, the lowering should be stopped. After a short pause, the lifting must begin more intensively than the lowering was made. The starting position to take anew, with emphasis on straight hands. Repeat the exercises after a few pauses to allow the body to prepare.