System of push-ups - how to pump up muscles?

Now a lot of people, mostly men, try to keep themselves in shape. Someone visits sports and gyms, others run around the stadium and perform exercises on the bar, while others like to study at home. It is the lovers of home classes that will be suitable for push-ups. Firstly, the technique of push-ups is fairly simple, although it has many different options, and secondly, the exercise involves virtually all the main muscles. It is important that it works with its weight, and this reduces the likelihood of injury.

To achieve new results and increase your strength, you need a whole system of push-ups. You need to create your own program, which you will be engaged in. It is advisable to give the exercise 10 minutes several times a day. But busy people will just have to press up and twice a day - in the morning and in the evening. If you can not create your own program, you can download it on the Internet.

Benefit

First of all, the system of push-ups will allow you to train such muscle groups as the chest, biceps, triceps and shoulders. In addition, there is an effect on the muscles of the back, legs and abdomen.

When increasing the load, be careful, otherwise you can get fatigued, which is fraught with consequences. Also, one can not receive physical exertion to persons who suffer from cardiovascular ailments. The slightest increase in pressure can have a detrimental effect on the body.

Normal push-ups

The push-up complex excellently pumps all muscle groups, the only time to pay attention is the technique of execution. Try to keep your back straight, so that the buttocks do not go too high, and the back does not buckle. The view must rest on the floor. Go smoothly and hold for 1-2 seconds, after which you can return to the starting position. Try to touch the floor with the tip of the nose or with the chest.

Program

The best option is if you can press 4-5 times a day for several approaches. It is best to start with a small load, the number of repetitions should be less, approximately, 20% of the maximum possible. The push-up system should include different types. You have to wring out with a wide, narrow grip, on a full palm, on fists and fingers. Next, consider the ways of push-ups.

Technique of doing the exercise

• Pushups, although they seem at first glance to be a fairly simple exercise, have several ways of doing it. The simplest of them is push-up on the full palm. The technique is not anything remarkable, you just lean on your full palm and start doing the exercise.
• A more difficult option will be push-ups on the fists. This exercise will help you develop a brush, and also put the right blow (will help in the fights).
• Next are push-ups on the fingers. This technique is only available to experienced athletes. The first time doing the exercise will hurt, but eventually you will get used. Push-ups on your fingers will strengthen your limbs and give them elasticity.

The main thing is to create a program of training and follow it clearly. It is important that a complete push-up system is followed. Start practicing with simple exercises. When you gain more experience, you can perform more complex push-ups.