Push-ups with a narrow setting of hands: description of the exercise and technique of performing

Many of us think about our own health and beauty. Someone is sitting on endless diets, someone goes to the gym and exercises exercises developed there by the coach, and someone took on the whole burden of training programs and is at home. We will not talk about the advantages of this or that method, but let's talk about the correct technique of implementation. Often both men and women are wondering how to tighten the muscles of the chest, make them embossed, and the overall appearance is more beautiful. To the aid comes such at first sight simple exercise, as push-ups with a narrow setting of hands.

Why is this necessary?

In general, push-ups are not the most beloved exercise for many. With a lot of effort, a lot is spent, approaches are less than any other, even the most simple training program, the muscles after that ache with redoubled force, and the visible effect does not appear immediately. However, as after any other exercise. However, the advantages of pushing away from the floor with a narrow arm position outweigh all these drawbacks.

First, during this exercise, not only the muscles of the chest and hands are involved, but also the press, the muscles of the hands, back, buttocks, and the forearm. Thus, you want a beautiful chest - get a tightened stomach as a gift.

And secondly, do you know that the large pectoral muscles differ in structure from the others? They are not located in one direction, but are distributed fanwise in the direction from the collarbone. And this means that with any other exercise, the load on them is minimal and only on those parts that necessarily coincide with it.

About the benefits of exercise

Performing push-ups with a narrow setting of the hands, you have a positive effect on the entire body. He becomes stronger and more enduring. Muscles form a dense frame, strengthening the bones. It also improves metabolism, and therefore, you can forget about extra pounds for a long time.

Favorable effect is also on the cardiovascular system. Improves blood circulation, the body is saturated with oxygen. The risk of developing strokes and heart attacks decreases.

Simultaneously, the muscles of the back are trained, which means that problems with the spine are eliminated. The posture acquires stagnation, the risk of development or progression of scoliosis is reduced.

Especially useful is the exercise for people over 30 years. It is after this age that the body begins to lose annually to 2% of muscle mass. The consequence is not only overweight, but also the development of certain diseases, such as atherosclerosis.

A little bit about efficiency

It turns out that push-ups with a narrow setting of the hands are the most effective? Exactly. Even if you get the best simulators, like those that allow you to raise hands using multi-kilogram loads, or start intensively lifting the bar, exhausting yourself with long training, it will not be possible to succeed in working out all the pectoral muscles. Even the dilution of hands with dumbbells will not have the proper effect.

It's different with push-ups. Do you want to work out a better bunch of muscles? Just change the setting of the hands. Slightly wider, or vice versa - a little narrower, depending on the goals and the original result.

It can also be argued that without additional weight there is no proper load on the muscles. However, the body weight is enough to maximize the breast area. In addition, no one cancels the possibility of using weighting agents to increase the load.

Push ups. Narrow disposition of hands. Involved muscles

To understand how useful this exercise is, just look at the list of muscles involved during this process.

1. Large pectoralis muscle. It not only lowers and raises the shoulder, but also helps to flex the arms and lift the trunk, but also participates in respiratory processes.

2. The triceps. It is best worked out during the return to the starting position.

3. Biceps. General strength and endurance increase.

4. Deltoid muscles. Thanks to them, the shoulder contour is worked out.

5. Anterior cog muscles.

6. Press. It is worked through a static position in a state of tension.

7. Gluteus muscles.

Push ups. Narrow disposition of hands. Description of the exercise

Before you begin to perform the exercise directly, you need to get a general idea of it.

If vktratse, then under push-up is understood the acceptance of an emphasis lying parallel to the floor, with the subsequent bending and extension of the arms at the elbow. There are also other variations of push-ups, for example, with the emphasis on the knees or repulsion from the vertical surface.

How to start push-ups with a narrow setting of hands? How to do it right? To answer this question, it is worth turning to the technique of execution. Only the correct method of training will achieve the maximum result in a short time and without damage to health.

Push ups. Narrow disposition of hands. Technique of execution

The first rule of doing any exercise is the absence of discomfort. Fatigue is a familiar feeling when muscles work, but pain is a sign of wrong actions. Therefore, if you become aware of pain in your hands or back, stop exercising or follow the correctness of the technique.

So, to perform push-ups with a narrow setting of hands, you need:

1. Take the emphasis lying down.

2. Place your hands so that the distance between your thumbs is no more than 10 cm.

3. Do not bend your arms at the elbows. The body must be parallel to the floor and form a single straight line. The waist to bend or, on the contrary, to bend at the same time is not necessary.

4. Inhale. Go down as low as possible to the floor. Keep an eye on your elbows against your body.

5. Exhalation. Straining the triceps (located on the back of the shoulder), sharply return to its original position.

6. Hold in the starting position for a couple of seconds.

7. Repeat the action algorithm.

Remember that you can not touch the floor with the breast, while lowering it is necessary as low as possible.

Number of repetitions

The frequency of repetitions and the number of approaches directly depends on the desired result. If you want to build muscle, you need to rest more and do less repetition. And if you increase endurance, then, on the contrary, the rest time will have to be reduced, and the number of repetitions will be increased. The optimal course is the exercise, in which the next day you push up as many times as you can overpower.

Conclusion

Any training should benefit, strengthen health and improve the appearance. Before you start the exercises, allocate enough time for this, tune into the working mood and familiarize yourself with the correct technique. Also, do not forget that it is not the number of repetitions or the weight of burdening that is important, but the systematic nature. Only then will you see the result.