Stand in front of bars.The width of the bars should be slightly larger than the width of your shoulders.Otherwise you risk to injure the muscles of the shoulder girdle.
Then take the position of Davis on straight arms.Start from the top point of the exercise, which will allow your muscles to contract and prepare for work.Slightly tilt your torso forward and slowly lower yourself by bending at the elbows.Need not sink down completely, but only partially, so that the angle arms is 90 degrees.So will work outside and medial triceps.
If spin at bars , you want to use chest muscles, lower yourself down as much as possible, as long as your hand will not appear on the level of the armpit
s.This will allow to take full stretch far back shoulder departments hands completely thereby activating the muscles of the chest.This is followed by a pause (1-2 seconds) and lifting.
pumping the chest, push-ups in the dilute elbows to the sides.Pumping triceps, lower arms parallel bars during all phases of movement.Lifting must be carried out as smoothly as the trigger.And remember that it is necessary to try to pump the muscle, rather than chase the amount of push-ups.Perform as many reps as you can.Feeling tired, accompanied by a slight pain in the muscles, stop approach.
Beginners should try to do every time, each time more and more push-ups.Over time you will develop a fortress grip, arm strength, and a sense of their own muscles.After that it will be possible to resort to the help of special programs.However, do not forget about sports nutrition and rest.Before and after the push-ups are required to replenish energy and relax in order to be prepared for further training.
Tip 2: How to learn to be wrung From bars
Almost all experts agree that the push-ups in general, and push-ups on boards in particular - one of the most effective exercises that acts directly on all muscle groupsupper torso.With proper and intensive performing these exercises, you can achieve dramatic results - pull up and place your chest muscles, trapeze, making his shoulders broad, and proper posture.
There are several types of push-ups on the bars .Firstly, you can do push-ups, putting on the boards and hands, and feet.That is, you will be engaged in the same starting position as in conventional push-ups, but due to the fact that you will sag lower than arranged your hands and feet, the load on the muscles will be much greater, and exercises - effective.
Second, you can do push-ups on the bars , bowed legs down.At the same time, you can take the legs back and download only the muscles of the chest and arms, and you can stretch your legs perpendicular to the body and even download and abdominal muscles.
So start ups, taking the correct starting position.Located between boards , relying on straight arms, capturing the boards with his hands to himself.
Then take a deep breath and start to sink slowly, bending your elbows, as well as in conventional push-ups.Get down as deep as enough of your strength and endurance.
then start gently and slowly climb up, straightening his arms.At the point of highest tension of the muscles exhale, to help you take the starting position.Take a few repetitions, changing the technique of push-ups to pump the chest muscles and triceps simultaneously.In order to concentrate most of the load on the triceps, keep your body straight, not tilted forward, and press your hands as close to the body.In order to greater burden was placed on the chest muscles, do the opposite - to dissolve elbows to the side and torso forward.Another way is to pump up the pectoral muscles - to engage in exercises widely spaced bars.However, the implementation of such an exercise fraught with shoulder injuries - you can stretch your muscles or even dislocate the shoulder joint.
If you feel that your muscles are already quite different, can perform exercises with weighting.To do this in the gym there is a special belt with a carabiner, you can hang on to extra weight, such as a pancake from a bar.Exercising with a worsening is much more effective than simple push-ups, but on the other hand, can lead to injury, so perform them very carefully.
- learning how to do push-ups on the parallel bars with zero