4 common mistakes of people who are pushed off the floor

It would seem that there is no more comprehensible exercise than pushups. But not all perform it correctly. Check yourself. Perhaps, you are allowing these common mistakes.

1. You are unevenly distributed load

To push-ups are effective, neck, upper back and buttocks should be approximately on the same line, in other words, in the neutral position. Knees should be straightened.

In an ideal implementation of the whole body forms a relatively straight line, as is the case with a strap.

If you allow the buttocks to bulge, then carry the extra load on the lower back and shoulders. As a result, most of the muscles of the bark remains out of work, and in fact they interfere with the body to sag. To enable muscle bark, push-ups during tense press and draw the buttocks. This will help distribute the load evenly across the body.

If you find it difficult to maintain such a position temporarily, go for lighter options exercises. For example, try push-ups on his knees.

2. Do you prefer quantity rather than quality

quality push ups always the most complete. But not all are so strong shoulders and wrists, each time to fall to the floor. In any case, try to lower chest as low as possible, whereupon forcibly exhale during lifting. So it will be more difficult, but in fact this is the meaning.

Being at the top, try to fully straighten the arms as if push down the floor away from him. And do not let your back to arch. Dipping, start to inhale, mentally direct air in the upper back.

It is known that push-ups make us stronger, but their qualitative performance brings additional benefits.

Right push-ups are taught to use the muscles forming the posture that we often neglect.

To get started, try push-ups again, but taking into account all of the above recommendations. Then repeat the movement and uniformly slowly. The main thing - not the total number of push-ups, and how many of them you can do it right.

3. You ignore the position of the elbow

People often arranges his elbows to the side during the push-ups. From above they look like the letter "T". This is a gross error: in this position you are weak zadeystvuete triceps and chest and shoulders overexert.

According to strength coach Mike Robertson (Mike Robertson), during the push you need to place your elbows at an angle of 35-40 degrees with respect to the torso. This simple tip will help you make better use of force and engage more muscle with less risk to the joints.

Hold your elbows in position is easy. Just make sure that they are not too to move away from the wrist, and try to keep your body was like an arrow: the legs and torso look like axis and folded hands form the lateral line.

4. You do not watch the placement of the hands

Do not underestimate the correct hand position during pushups. The biggest mistake - turning fingers to one another. This situation hinders the right to place your elbows and influences muscle activity. Your fingers have to look forward.

Imagine, if you Spreading palms the floor. This will help you to arrange the hand and elbow correctly.

It happens that the hand put too close to each other. The closer they are, the more you tense triceps instead chest muscles. If this is what you need, then feel free to continue. But if you want to train your chest in the standard mode, then arrange the hands slightly wider than shoulder width.

That's all. Avoid these mistakes, and your workouts will be more effective.