Strengthening the muscles of the upper part of the body: arms, shoulders, chest, as well as the center and rear surface of the legs.
Standing on your knees and palms, tighten the muscles of the lower abdomen, stabilize the spine in a natural position and tear off the knees from the floor, stretching in one line from the crown to the feet.
Perform 3 push-ups, pressing bent elbows to the body. Keep your spine in a natural position! Do not lower your head down. After the bench press, lower your knees to the floor.
- The key point of the exercise is to keep the body motionless and straight, do not bend in the back.
- Maximize your power center.
Place your palms to rest wider than the mat. Perform one push-ups. Push up, leaving your knees on the floor. Do not push up at all, but just keep the body in a level bar.
Complication and Variations
1. After the next push-ups, fix the case in the lying support and perform several movements back and forth on the toes. Do not raise or lower the pelvis.
2. Do push-ups with one leg raised up, keeping it parallel to the floor.
3. Stand on your elbows. Make sure that the elbows are located exactly under the shoulders, and the body is as straight as possible. You can perform forward-backward movements or raise legs from this position.
4. Perform three pelvic lifts, making sure the back remains straight. Then go back in parallel with the floor. Three slow climbs.
The main working muscles:
- Abdominal muscles stabilizing the position of the spine: rectus abdominis muscle, external oblique muscle of the abdomen, internal oblique muscle of the abdomen, transverse muscle of the abdomen.
- Muscles that bend the arm in the shoulder joint: the anterior bundle of the deltoid muscle, the pectoralis major muscle (clavicle bundle), the coracorachumeral muscle, and the biceps (long head).
- Muscles that extend the scapula: anterior dentate muscle, pectoralis minor muscle.
- Muscles that extend the arm at the elbow: triceps, ulnar muscle.
- The back muscles that extend the spine and stabilize its position: the muscle that straightens the spine.
- Muscles that extend the leg in the hip joint: gluteus maximus muscle, posterior thigh muscle group.
- Muscles that bend the leg in the hip joint: iliac-lumbar muscle, rectus femoris muscle.
- Muscles that extend the leg in the knee joint: quadriceps femoris.
- Muscles that extend the arm in the shoulder joint: the latissimus dorsi, the big round muscle, the pectoralis major muscle (sterno-costal bundle).
Initial position. Lean forward from the rack and place your palms on the mat or lower them as far as your flexibility allows, as shown in the figure. Alternately rearranging your hands, come to the lying position.
Take a breath Bend your elbows and lower your chest to the floor.
Exhale. Straighten your arms at your elbows and raise your torso to its original position. Do two push-ups (2nd and 3rd phases), and then, rearranging your arms back and bending your legs in the hip joints, come to an inclined position. Repeat from the very beginning 5 times.
Moving from an incline to an emphasis lying, transfer one hand forward, using the muscles bending it in a shoulder joint, put a palm on a mat, and then move the case forward. When the body goes forward beyond the fulcrum and the second arm is moved forward, the flexor muscles of the shoulder joint keep the body from lowering onto the mat.
Use your abdominal muscles to keep your pelvis neutral. Use the muscles that flex the leg in the hip joint to prevent hyperextension of the thigh due to gravity when the arms step forward and the pelvis drops lower.
Having come to an emphasis lying, try not to lift a basin too high. Use the combined action of the muscles that extend the leg in the hip joint and the abdominal muscles so that the pelvis is in line with the ankles and shoulders.
As in raising legs from the lying position, pay attention to the work of the muscles spreading the shoulder blades, and also fully extend the legs at the knees so that the body is a straight line from the heels to the head.
In phase 2, try to keep your elbows closer to your torso. The muscles that extend the arm in the elbow joint control the flexion of the hands, and the eccentric contraction of the muscles that flex the arm in the shoulder joint allows you to control the process of lowering the body.
In the 3rd phase, the extensor muscles of the elbow joint extend the arm, and the muscles that bend the arm in the shoulder joint help to raise the body and return to the lying position.
Mental image. Imagine that your legs, torso and head constitute the construction of a drawbridge that rises and falls with the help of your hands, rests on your toes and does not change its shape during the 2nd and 3rd phases.
Mental image. Rearranging your hands in the 3rd phase, imagine that the pelvis is the point of contact between the two halves of the drawbridge. While lifting the body, retract the abdomen strongly and use the muscles that extend the leg in the hip joint to stabilize the pelvis.
Push-ups for girls, as well as raising legs from a lying position, develop the ability to maintain a neutral position of the body in a lying position. However, in push-ups, there are movements of the hands, not the legs. For many girls, their own body weight creates a very noticeable load on the muscles that bend the arm in the shoulder joint and unbend it at the elbow. The muscles that bend the arm in the shoulder joint are needed to raise the arms forward, both in everyday activities and in many sports. The muscles that extend the arm in the elbow joint are required for pushing movements and lifting weights above the head. In addition, the dynamic movements used to take the starting position and exit it create an additional load for the muscles of the body, which have to bend the spine, then again to unbend it.
If the enslavement of the muscles of the back of the thigh does not allow you to lower your palms on the mat, you can bend your knees slightly to create support for the body on your hands. As you approach the bed rest, gradually straighten your legs. Returning to the starting position after performing push-ups, bend the knees slightly again.
If it is difficult for you to maintain the correct position of the body when doing push-ups, limit yourself to only moving your arms to go to the lying position and back to the starting position.