Emphasis for push-ups from the floor - types of models, exercises

Emphasis for push-ups - simple sports accessories, consisting of handles fixed to stable bases. The main purpose is to create a load on the chest, arms and shoulders.

Emphasis for push-ups from the floor - types of models, exercises

Advantages and disadvantages

A key useful property of the emphasis is the introduction of diversity in workout. For muscle growth, you need to periodically change the training program. This is due to the adaptation of muscles to the same loads, which leads to a halt in progress.

In this situation, athletes either increase the weight in the exercises, or change the elements of the training plan.

The use of stops in classical push-ups allows you to effectively target muscles and stimulate their growth.

The disadvantages of shells include increased risk of injury. Stops increase the amplitude of lowering the body during push-ups, which creates an additional tensile load on the shoulder joints.

If an athlete does not have good extensibility of the articular ligaments, he may be injured.

Therefore, push-ups from the stops are not recommended for beginner athletes and girls. First you need to practice the classical technique - with your palms on the floor - and only then move on to more complicated variations.

Principles of training

There are practically no differences with the classic push-ups from the floor. The only difference is that the athlete tightly grasps the handle, and does not put his hand on the floor. By the way, this vertical position of the hand allows you to strengthen the wrist joints.

As in simple push-ups, the position of the palms and the distance between them are of great importance. For example, a narrow set of stops focuses on the study of triceps. If you add a turn of the brushes outward, then the emphasis will shift to deltas.

Due to the many variations in the use of emphasis, you can work out the pectoral muscles, arms and shoulders with high quality, without visiting the fitness room. At the same time, trainers recommend not to neglect the workout and conduct joint gymnastics even at home before simple push-ups.

Species

The fitness industry offers a wide variety of models. Consider the popular:

  • Stationary. The most common and affordable. Represent two handles on the stable bases. There are models in the form of a board with prepared grooves for stops.

    Made of ABS plastic, metal and rubber.

  • Movable. More expensive shells. They consist of a handle fixed to a 360 ° rotating base, which allows you to perform a turn of the brushes. Movable stops also include models with a rounded base.

    Such shells help to develop muscle stabilizers.

When choosing, pay attention to workmanship. Materials must be durable. If the plastic seems "flimsy", discard such shells. Get models that have rubber bases and handles.

We make stops with our own hands

You can purchase shells in any large sports store.Prices for stationary models start at 500 rubles, rotating stops are more expensive - from 2000 rubles. If you do not want to spend money, make accessories yourself and exercise at your pleasure.

  • The easiest way is to stack several books in two identical stacks. This option will allow you to increase or decrease the height of the stands at any time.

    Instead of books, you can use boards or bricks.

  • The second method is a bit more complicated. We get two stucco half-timbers (wooden or polyurethane). We cut out several identical pieces of the board under the base and fasten them with screws to the trowels.

Recommendation: if the makeshift stops do not have a rubber base, put a rug under them when performing.

So you will avoid falling on a slippery floor.

Set of push-ups on the stops

We offer a training plan for the development of the torso. You can perform the exercises at home:

  1. Warm up: run for 7-10 minutes for general warming up of the body (can be replaced with a jump rope). Then we perform smooth swing movements with our hands forward and backward - 1 minute and articular gymnastics - 2 minutes.
  2. Examination of the chest.

    We descend to the “bar” position, spread the stops to a distance of 70-80 cm and set them parallel to each other. Push up 15 times. Then deploy the shells at 45 ° outwards and perform another 15 repetitions. After that, we bring the stops inward, also at 45 °, and push out 15 times. Between sets, a pause of 1-2 minutes.

    Girls and beginners can perform the exercise from the knees.

  3. Triceps training (3x15). We take the position of the strap and place the stops next to the sides, to the distance of the shoulder joints. On inspiration, we lower, on exhalation - we squeeze the body up. When doing the elbows are not bent apart.

    Throughout the exercise, we make sure that the lower back does not bend down.

  4. The load on the deltoids. Being in the position for push-ups, we bring the stops to a distance of 12-15 cm from each other and deploy the upper edges outward at an angle of 45 °. Push up 15 times. Then we bring the stops inward at the same angle and perform another 15 repetitions.

    After that, we place the emphasis on the level of the shoulders and deploy them in a horizontal position. We raise the pelvis to the formation of a right angle between the hips and the body and, holding in this position, perform push-ups - 15 times. Between sets, we rest for 1-2 minutes.

  5. Accentuated study of the thoracic. We accept the position of the bar, but raise the feet to the platform (sofa or chair).

    Legs must be above the head line. We place emphasis on 50-60 cm in horizontal position. Push up 15 times. Then lower your legs to the floor and perform another 15 repetitions. After that, we substitute low objects (10-15 cm) under the stops, for example, several books or small boxes.

    We push out of this position 15 times. Between approaches, we pause for 1-2 minutes.

Train on the presented program should be no more than 3 times a week.When it becomes easy to do your own weight, use weights. For example, fill a backpack with plastic water bottles and throw it on your back.

Exercise equipment for push-ups

In addition to small stops, other sports equipment can also be found on sale.

Highlets or paralets (mini-bars)

They are racks for amplitude push-ups. Outwardly resemble reduced bars. This design allows you to perform various exercises for the upper body. The simulator is suitable for homework.

Push-up counter

It consists of a flat base on which the contact platform is fixed. The athlete lowers his palms to the edges of the base, takes emphasis lying down and performs push-ups.

At the lower point, you need to touch the contact platform with your chest. If everything is done correctly, the LED indicator lights up and repetition is counted. Such a counter is used when passing the TRP standards.

Contraindications

Push-ups - multi-joint strength exercises, therefore it is not recommended to perform them in the following diseases and conditions:

  • pathology of the spine;
  • sprain of the joint ligaments of the shoulder;
  • injuries to the wrists and elbows;
  • recovery period after operations.
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