Push-ups on the shoulders of the video. How to pump up the shoulders in the gym.
Push-ups from the bench are a simple and effective exercise that emphasizes triceps development. It is this exercise that will best influence the development of the posterior and lateral fascicle of the triceps muscle. Observance of the technique of this exercise ensures a strong "swelling" of the upper. Regular execution of this exercise guarantees the growth of not only muscle mass, but also the thickness of the muscular group. When performing push-ups from the bench, you need to know a few nuances.
This exercise is a very good preparation for squats of a pistol. Here we are talking about carrying the foot back; Which will act as a lever. Then you can add weight to increase complexity. Excellent for making concrete. This exercise is a variant of the abdominal cavity, which requires good strength in the hands and good control over his body.
My favorite movement. This is a dynamic movement that works on the whole body. It's about a round-trip, approaching the trunk on the ground; Collect and then return. At first the movement is very difficult, but as soon as you have mastered, you will quickly burst out.
- During the entire time of the movement, the concentration of the load will be transferred from one muscle to another. Thus, when lifting from the lowest point, the pectoral muscles as well as the anterior part of the shoulder will be used as much as possible. The higher the athlete rises, the stronger the load shifts toward the triceps.
- It is very important to follow the technique of lifting at the highest point. Here, in no case can you raise the elbow joints in the sides, since this not only relieves the load from the triceps, but also threatens to injure the shoulder.
- Push-ups from the bench require maximum concentration on the elbow position. When lifting from the lowest point to the highest point, it is necessary to make sure that the elbows are as close to the torso as possible and laid back.
- The setting of the palms will play an auxiliary role and help not to build elbows in the sides. To do this, they need to be placed at a width slightly larger than the width of the shoulders.
- The position of the head should be strictly level, and the sight is directed forward. Any inclination of the head is prohibited.
- To obtain maximum efficiency from the exercise, it is necessary to rise to the full alignment of the hand. But with fully straightened arms, you can not fix the elbow joint, it should be in a free position.
- At observance of technics of performance and full working amplitude the sportsman does not require additional cargo. The use of extra weight makes sense only for athletes with more than 1 year of training.
- Those who are just beginning to comprehend this exercise, do not take extra weight. In addition, it is recommended to drop only half of the possible. With the passage of time and growth of the triceps, you need to drop lower and lower.
- Push-ups on the shoulders from the bench will be most effective in the lower half of the amplitude.
Program of push-ups
The key to success is a correctly formulated training program. Push-ups are a multifunctional exercise, as it involves a large number of muscle groups. Each training program is made taking into account the individual characteristics of a person. The composition also takes into account the muscle group, which should receive the maximum load. This is important, since the distribution of the load depends on the setting of the hands of the person. Push-ups on the shoulders require a narrow setting of the hands, the development of the pectoral muscles improves as the distance between the palms increases. The training program for push-ups is also made taking into account the age of the person.
Excellent movement to forge hips, worthy of a name. You will tend to descend and return to the power of your foot. Equilibrium and quadriceps of hell you said? One of the best exercises for the activation and development of his knees and belt! The object here is to have the body parallel to the ground.
Nothing better to build a real musculature. The goal here is to create a chain with the power of the hands. Muscles - this is an advanced version of pronation thrust, since the vibrational motion will allow you to pass through the bar. You have something to do - now you can set up your body weight training program or. If some exercises seem too light, do not hesitate to add weight; or even better, do them with a weighed jacket.
How often it is necessary to train
The frequency of classes for absolutely any program will be from 3 to 4 times a week. Such a choice is justified by the fact that between each training day there should be 1 day of rest to restore the body's strength. Push-ups on the shoulders or any other muscle group are best divided into 5 sets (approaches). Between each approach, the break should be 1-1.5 minutes. If absolutely necessary, you can increase this time to 2 or 3 minutes. But it is important to understand, the longer the rest time, the less the intensity of training, and, consequently, the lesser efficiency. To increase the effectiveness of training, you can press not on the palms, but on the fists or with cotton.
Do you want to get advice on setting up your program? Are you ready to limit body weight? Push-ups, whether we love them or hate them. However, this exercise, using only the weight of our body, is extremely effective, because it allows you to simultaneously sculpt, shoulders, abdominal belt and hands, determine your back and develop your shoulders.
In fact, repulsion, in addition to the fact that this exercise, so effective, causing several muscle groups, requires very little space and does not require any other device. All these advantages guarantee that this movement is an integral part of almost all of them: the series.
Follow the next advice is strongly recommended not only for beginners, but also for athletes with experience.
- It is very important to follow the sequence of the program. It's always necessary to start from the first week of the written program, even if there is already experience in this matter.
- Rest is equally important, as are the exercises themselves. That's why you need to give the body enough time to recover.
- Nutrition - this point is even more important than push-ups themselves. Observance of only the training program, without following a diet, will give only half of the possible result.
- The last important thing is enough sleep. It is recommended to sleep for at least 8 hours to recover.
- It is recommended that push-ups from the floor for men and women on the program also because this exercise positively affects the nervous innervation.
Technique for push-ups
How to do push-ups - this is the most important issue of this topic. It is important to know that the technique of performing the exercise varies greatly depending on the setting of the hands.
As mentioned earlier, push-ups are not as easy to perform as effective as possible. After several rehearsals, the idea comes to us quickly enough to finish the series on your lap, wondering if it's better to stop completely while you kneel.
Making the same movement, relying on the knees, this percentage drops to 52, 9%. As for women, when the same test procedure is carried out, the percentage is hardly any lower for repetition. Therefore, if you are able to realize your pumps, leaning on the tips of your legs, perseverance is an excellent exercise. You can always try an experiment using a scale. So, in the push-up position with the emphasis on the sock, put your hands on the scale and repeat. Ask the partner to check the total.
At a narrow setting of hands it is necessary to turn palms towards each other so that they are adjoined by tips of the big and index fingers. Initial position on arms outstretched. Slowly going down, you need to reach the bottom point, and after that a powerful push to return the body to its original position. After lifting, the triceps should be subjected to static stress within 1-2 seconds.
Repeat the same exercise this time, putting your knees on the floor and noticing the difference. Regardless of whether you are on your toes or on your knees, your most important element for respect will be your position. Put yourself in the position of the board and make sure that your hands are aligned with your shoulders, but slightly wider than these. When you are at the lowest point, your elbows should be next to your body and at an angle of 45 degrees.
- Lower your body until your chest is as close to the ground as possible.
- It is very important to keep your back straight, not hanging your hips or your back.
A traditional position for push-ups is a wide setting of hands. Push-ups on the shoulders are most effective with this kind of hands. In this case, the palms are located at a great distance from each other. It is important in this case to rotate the brush at an angle of 45 degrees. This is done in order to avoid a strong overload of those muscles that are responsible for the rotation of the shoulder joint. The effectiveness of this exercise will directly depend on the bottom point of the body. The lower the athlete goes down, the more effective the exercise will be.
Slow down the pace: increasing the time required to complete repetitions, you increase the time during which your muscle fibers contract. Having reached your arms and legs, move the center of gravity forward, forcing the shoulders, pectoral muscles, back and triceps to work more. Tighten the belt belt so that it does not damage the lower back.
Distance of support: removing the hands, this technique will require more of your pectoral muscles. This will put a heavy load on the shoulders. On the contrary, you can also put your hands on a raised base. This procedure will cause a call to several muscle groups, causing you to squeeze the abdominal belt. In tempo: a simplified example, go down after 3 seconds, take a short pause and go back in 3 seconds.
For more advanced athletes with experience, it is recommended to wring out from the support or with cotton to increase the distance between the top and bottom point.
Breathing at push-ups
An important moment in the exercise will be the breathing process. When lowering the body down, you need to inhale with an emphasis on bloating. If everything is done correctly, then at the lowest point the abdominal cavity of the athlete resembles a ball. When climbing upward, air is slowly released, and the abdominal cavity is retracted. It is this special technique that professional athletes adhere to.
Press yourself into the air, clearing your hands from the floor, when the movement increases, clapping and absorbing the landing for the next push-up. The final step: perform push-ups only on the arm! Place your body on the wall, lift your legs in the air, having the body parallel to the wall, then go down, bending your elbows.
Have you ever wondered which muscles were used when you perform the correct pressing? Your chest and your triceps are far from doing all the work. The term "push-up" is actually nothing more than a description of the movement of exercises, namely the removal of his body from the ground, pressing his hands. To begin with, lie on your stomach, bent hands, palms on the floor along the chest and elbows pointing backwards. Then lift up your whole body, "pushing the earth away from you" until your hands are fully expanded.
In this article, I'll tell you how to pump up your shoulders with push-ups.
But again, if you need to pump up your shoulders in general, then I can offer you two types of push-ups.
These are the two main types of push-ups that will help you pump your shoulders. A kind of push-ups in the rack, are push-ups in the rack on the hands on parallel bars.
Now you know how to pump up your shoulders with push-ups. Push-ups in the rack is analogous to the bench press sitting or standing. That is, without going to the gym you can pump up your shoulders.
In a perfectly controlled movement, lower your body until your chest touches the floor again. Throughout the exercise, your shoulders, hips and heels should form a straight line, as if you were on board. What are the required muscles when you press? First, let's look at the basic muscles of the scapula: the main muscle of the chest is obviously the most strained during push-up. Its main function is to provide the weapon with a torso, that is, bring your hands close to your chest, keeping them close to your body.
Despite the fact that this muscle is the most important, it is by no means the only one of the shoulder girdle to work during push-ups. The small pectoralis muscle of the anterior muscle of the jaw is a deltoid muscle. . In addition to these, the so-called anti-gravity muscles of the shoulder girdle are also strengthened to keep the shoulders and shoulder blades in the correct position, which is very important to ensure good energy transfer. This means that the force created from your hands will be effectively transferred to your chest and torso, passing through your hands.
And one moment. Push-ups against the wall more evenly distribute the load on the bundles, since you can take a practically vertical position. But to press in the rack without support, you need to feed the body a little forward, which transfers the load to the front beams. But, nevertheless, there is not a huge difference, so squeeze out as you like. That is, if more specifically, then compared to iron, push-ups against the wall - press dumbbells, and push-ups without support - press the bar.
If your shoulders are positioned incorrectly, the created force will not be transferred completely. It consists of three muscle bundles, which are responsible for elongation of the elbow joint when the arm is stretched. Continue with the bust and lower limbs. The bust contains the erectile muscles of the spine, the right abdominal muscle, the oblique external muscle of the abdomen and the internal muscles of the abdomen, that is, the oblique internal muscle of the abdomen and the muscles of the transverse part of the abdomen, the latter allowing the spine to be held in a stable and neutral position during push-up.
But, if for some reason you do not fit push-ups in the rack, then I want to advise one more kind of push-ups. It's push-ups from the floor. Take the emphasis lying down, raise the pelvis higher and put your feet closer to your hands, while the legs should not bend at the knees. Well, now press several times. Do you feel a strain on your shoulders? That's it. This type of push-ups will also help pump your shoulders, loading not only the front, but also the middle and rear. But these push-ups are more suitable for beginners, since they give less stress on the shoulders.
Free-weight push-ups
In addition to all these muscles, the gluteus maximus helps to hold the hips and prevents them from falling forward. Violation of the buttocks also prevents sagging the spine and slopes back. When doing push-ups, your elbows should always be pointed back and stay close to your body. Because your shoulders are in a stable, neutral and healthy position, thereby limiting the risk of injury. If you spread your arms on your sides, you put enormous pressure on the structure of the tissue, as well as on the ligaments and joints of your shoulders.
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