40 kinds of push-ups, which is certainly worth a try
Sport And Fitness / / December 19, 2019
Push-ups - just the perfect exercise because:
- Good load a lot of muscle groups - arms, chest, shoulders, back, and abs.
- Improves neuromuscular coordination - teaches the body to operate efficiently and economically.
- It does not require anything at all, even the horizontal bar. For more complex forms may need a ring or paralletsy - low sliding rails, but you can do without them.
- Suitable for all skill levels, and includes an endless progression. Grandmother with being overweight can do the exercise with the knee in the half amplitude, steep athlete kalisteniki - push-ups on one hand with repulsion from the floor.
- Suitable for the development of strength and endurance. In order to focus on the elaboration of a certain quality, it is necessary to choose the right kind.
We have collected 40 types of push-ups, many of which you've probably never tried. Mash the hands and shoulders and arrange a Challenge.
1. With knees
The easiest option. Get on your knees and squeeze. Try to keep the correct form: keep your elbows close to your body, do not press the shoulders to the ears, keep your back straight and look at the floor.
2. from the swelling
Select the elevation height of about 50 cm and press on it. The lower support, the harder you will be.
Place your hands shoulder-width apart, toes forward direct. Make sure the shoulders are above the brushes. Tighten your abs and buttocks, lower shoulders and pinch the blade.
Drop down, staring at the floor, not lift my head at the bottom. Touch the floor and squeeze the breasts themselves up. Move smoothly and under control in all phases of the movement.
Such push-ups loadedEffect of the push-up exercise at different palmar width on muscle activities, Comparison of muscle activation using various hand positions during the push-up exercise chest and triceps better classic. Stand in the emphasis lying down, place the brush nearby, connect the thumbs and index fingers, so that between them there was a diamond. Urging in this position.
5. With the general statement of
Put your hands wider than shoulder width, fingers point the forward or slightly outward. Drop down, keeping the correct form, and squeeze myself up. You can also do the exercise with the knee or elevation.
6. With the formulation of unequal arms
Put one hand next to the body, and the second - as far as possible, push-ups in this position. By doing approach, change hands.
In this exercise one arm gets more load. Stand in the emphasis lying with hands shoulder-width apart. Then move the one hand forward a distance of one or two hands and presses in this position. You can change the setting of hands through each repetition or approach.
8. with their fists
Stand lying in abutment with their fists and pressing in this position.
9. On fingers
Rastopyrte fingers and place them on the floor pads, stand fixedly laying and pressing in this position.
10. With fingers in the other direction
Stand in the emphasis lying, post shoulders forward and expand the fingers in the direction of the feet. Urging in this position.
Stand in the emphasis lying and heavily post body forward to hands are under the body in the area of the belt. To simplify the exercises reduce the feed forward case: the closer to the shoulders are the brush, the easier it is to be wrung out.
12. On one leg
Follow the usual classic push-ups, but on one leg. The second can keep on weight or put on the heel of the one that works now.
13. With your feet on the anvil
Such a push provides more load on the upper part of the pectoral muscles. Put your feet on the support and push-ups, looking at the floor. The higher the support, the harder push-ups.
14. With your feet on the wall
Stand in the emphasis lying down and put your feet on the wall. Pressing, trying to hold the elongated body in a straight line.
15. Slide (pike)
From a standing position make leaned forward and put his hands on the floor, keep your head between your arms. Rise on your toes so that the body resembles the letter "L". Free body forward and do push-ups, each time touching the head floor.
Stand lying in abutment, and then lift upward and leave the pelvis in the "hill". From this position, the sliding movement of post body forward and down, then arch your lower back in. It will look as if you get under the invisible barrier. Back to back, simply by submitting the pelvis back.
17. Slide with my feet on the dais
Take the emphasis lying down, put straight legs on a chair or other stable elevation. At rest, the body is bent at the hip, the head is between your arms, back straight. Make a push to the top of the head touch the floor and return to starting position.
18. In handstand Kipping
Podstelil mat under your head to make it softer. Stand in a handstand against a wall with his back to her. Bend your arms and put her head on the floor. Lower the knees to the chest and then jerking straighten them, pulling out themselves up. Monitor the status of the neck, so as not to stretch the muscles in the legs have.
19. In handstand strict
Having spread a rug next to the wall. Stand on the hand back to her, get down, put his head on the floor, and then, without jerks and swinging squeeze himself up.
Take the emphasis lying down, put your hands twice as wide as the shoulders. Apply body to the right hand and bend it at the elbow, as in a normal push-ups, and straighten the other arm. Squeeze yourself to the starting position and repeat to the other side.
Stand in the emphasis lying down, put your hands twice as wide as the shoulders. Move to the right and walk away body down, bending the right arm fully extended and left. Not rising up, move to the left, shifting his weight to his left hand and straightening the right. Keep traffic moving to the right and to the left.
22. On the one hand with the rise
Stand lying in abutment on a support 50 cm in height, place one hand on the thigh and pressing in this position.
23. On rings with his feet on the floor
Adjust the ring or loop function so that they were not far from the floor. Take the emphasis lying down with his hands on the rings. Perform push-ups, in the lowest point of lowering the chest below the rings, and the output, expand his palms away from you.
24. With your feet in the loops
Due to the instability pushups good will load muscles bark. Stick legs into loops or rings and presses in this position, trying to keep the body straight.
25. on pancakes
Use the pancakes from the bar as supports. Put them on the edge and rests his hands. Legs can be left on the floor, put on a platform like a bench or - for advanced - for two more pancakes. Perform ups in this position.
26. On one crossbeam
Put paralletsy perpendicular to the body, grasp them directly grip at shoulder width and pressing in this position.
Stand in the emphasis lying down, put the wrist close to each other. Lower the arms to the elbows and go back. To complicate the exercise, in the original position, move forward hand to come out of the line of the shoulders.
28. Tiger on her knees
Stand in the emphasis lying, follow the classic push-ups. Then, without going up, lower your elbows on the floor, climb back and squeeze myself up.
29. With hands cross
Take the emphasis lying down, put your hands in front of a cross, connect wrist, point your fingers in opposite directions. From this position, lower your elbows on the floor and then go upstairs.
Stand lying in abutment, leave a squeezing while lifting the foot to the elbow. Squeeze yourself back and return the leg in place. Repeat with the other leg.
Stand in the emphasis lying down, then took a step forward with your right hand and the left foot while performing push-ups. Then - the same thing, but with the left hand and right foot. At every step, touch the breast of sex, try to pull the leg higher, so far as the stretching.
32. With expanders
Rubber Band-expander will complicate the push-ups. Throw Expander loop on the hand so that the gum lying on the thumbs. Then move the expander back and stand for fixedly laying. Follow the classic push-ups. At the lowest point of the expander will just lie on your back, in the upper - stretch and create resistance, making it difficult exercise.
Follow the classic push-ups as slowly as possible. Already after a few times muscles will ask for mercy.
34. With worsening
Put on your jacket with metal plates or sand inside and squeeze it in. Also, as the weighting, you can use the pancake from the stem, placed on the back, or other efforts that will put pressure on the shoulders and prevent you climb.
35. Plyometric clear of the floor
Leave in a push, and in the phase of ascent abruptly push off your hands to palm lifted off the floor. After the shock go into the next push-ups.
36. With cotton
Drop down into a push, and the output is a sharp movement tear away from the floor and clap your hands.
37. With pereprygivaniem from side to side
Drop down until it touches the floor breast and then sharply post body up and unroll at 45 ° to the side. Do the same to the other side.
38. With cotton knees
Do push-ups, and the output is strongly push off from the floor with his hands and slap his knee.
39. From wide to diamond
Put your hands well, leave down to touch the floor breast, and then sharply push himself up and in the air and change the position of the hands on the narrow. Make diamond push-ups, and then in the same way - through a jump - put your hands well.
40. Jumping in a push
From the stop lying to jump arrange arms and legs wide and go away in a push. With return jump back.
Write in the comments, how many species you have got to perform. Has anyone consulted with everyone?
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