Push-ups narrow grip - an effective way to pump the triceps and other muscles. Alternative

Doing sports within reasonable limits is always beneficial to health. Even if a person does not have the opportunity to attend a gym for any reason, or simply missed a workout, he can always find an alternative, there would be a desire. Thus, a series of exercises on the simulators or with the use of a rod can be freely replaced by alternative ones. One of those is push-ups with a narrow grip that allow the triceps to be fully pumped, as well as the inside of the chest, shoulders and muscles of the trapezoid. Let's try to consider this exercise in more detail, in order to avoid mistakes in the technique of its implementation and to extract the maximum result from training.

In fact, the pumping of almost all muscles is possible without going to the gym. True, the effect will not be so fast or take more time, but the fact remains. Push-ups with a narrow grip just allow you to pump the triceps first, no worse than pressing the bar with a narrow grip. To perform them, you must first take the original position. It is to focus on four points, as for normal push-ups, only the palms of the hands are placed either one on top of the other, or that they touch each other with forefingers and thumbs, respectively.

You can choose and not quite a standard position, but most importantly - to the palms of the hands were in the middle of the body when bending. Only their displacement below or above the chest is permissible, it all depends on the purpose of bleeding this or that part of the triceps to a greater extent. Thus, almost all the load falls naturally on the hands. Just do not forget that the body does not bend neither up nor down, but stood almost parallel to the floor, the back was extremely flat.

It is necessary to bend your hands relatively slowly, to fall, practically touching the chest to the floor. Push-ups with a narrow grip during the straightening of the hands should be performed at a higher speed, and after complete straightening, a short pause should be made for the focused additional load. Exhalation is done during extension. After completing the planned number of repetitions, it is best to relax the muscles for 1-2 minutes, as well as during the performance of the set on the simulator or other "iron".

Since the conversation has started about an alternative way of pumping, it is necessary to describe briefly the performance of flexor training. Pulling up a narrow grip not only replace the full pumping of the biceps with a barbell or dumbbells, but they also have a number of advantages. First, during such a pull-up, the arms bend at the elbow and shoulder joints, which provides a greater load of the muscles of the biceps muscles, rather than using the rod. Secondly, tightening with a narrow grip, like similar push-ups, allows not only to fully load one muscle, but also create tension in a number of others. In particular, such are the broadest dorsal, the muscles of the trapezium, to some extent even the pectoral and humeral muscles. However, it is necessary to adhere to the technique of performing the exercise in the same way that pressure pressing requires a narrow grip.

In the active phase, you need to make the traction of the body to the crossbar to the level of the upper chest and make a pause. Then follows the extension of the hands, which is done more slowly. Slow stretching of the muscle and further jerk plays a significant role in the correctness of the performance.

The foregoing leads to the conclusion that work on your body sometimes requires a person to persevere and desire, rather than visiting gyms. Alternative exercises were known a long time ago, and in a number of training programs, incl. Military character, they are the basis for increasing the strength, speed and endurance qualities.