Legless push ups or horizon - a super exercise!

Legless push ups or horizon - a super exercise!

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The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Push-ups without legs or in the horizon (Planche) is an advanced exercise for athletes with a good level of physical fitness.

If the classic options for push-ups do not already bring you proper satisfaction, try to master this spectacular and complex element at the junction of gymnastics and workout. With some patience and hard work, you will be among the few athletes who succeeded.

About exercise

Performing horizontal push-ups requires basic training. The muscles of the arms and shoulder girdle, as well as the entire musculature of the body, are actively involved in the movement. As a preparation, you can use push-ups with narrow arms (for triceps), classic push-ups, push-ups with legs above the head, etc.

When you can easily do any standard push-ups 50 times, you can begin to master the horizon.

Legless push ups or horizon - a super exercise!

In addition, do not forget about training the abs and back muscles. Indeed, in order to keep the body in a parallel floor position, you will need to maintain perfect balance, and the coordinated work of the muscles of the body will help in this.

Training push-ups in the horizon occurs in several stages - from simple to complex. An important role is played by breathing.

Here everything is as in ordinary push-ups - exhale on the rise, inhale on lowering. Horizontal push-ups mean significant muscular tension in the upper body, which makes breathing difficult. At this point, it is important to pay attention and learn to breathe exactly no matter what.

Legless push ups or horizon - a super exercise!

Training methods

In order to understand how to learn to do push-ups without legs, it’s enough to clearly imagine the intermediate steps that will allow you to bring the body to a horizontal position. There are two approaches.

  1. A gradual increase in the complexity of push-ups from ordinary triceps to horizontal. Mastering the balancing on the hands occurs gradually in the process of complicating the exercise.
  2. Initial balancing training on arms with legs pressed to the body, spaced apart and extended horizontally. Further training push-ups in each of the mastered positions.

You can choose any of the above methods or combine them.

The ultimate goal, one way or another, is one.

Method one

With this approach, you gradually increase the difficulty of push-ups, reaching the horizon in the final.

So, the steps are as follows.

  • The first step is to learn how to do push-ups on the triceps, gradually moving your hands closer to the waist. The brushes are placed at the width of the shoulders, and the fingers are directed forward, the elbows are pressed against the body.

    If the flexibility of your hands is not enough for this position, turn your fingers to the sides.These push-ups must be brought up to at least 20 times in three approaches.

  • In the second stage, you are already starting to raise your legs, while leaning against the wall. You touch the walls a little with your feet, protecting yourself from lowering your feet to the floor. During push-ups, make small sliding steps up and down the wall.

    Gradually try to minimize the touch of the wall. Bring the number of such push-ups to 20, as in the previous case.

  • The third stage - push-ups without support, legs divorced. When your legs are not connected together, but slightly apart, the balance is much easier to maintain. At the same stage, you learn to go into the horizon not from a lying position, but from a squatting position, hands on the sides of the body.

    To do this, squatting, you transfer body weight to your arms and straighten your legs back and to the sides. Your muscles are already sufficiently prepared for this movement in the previous stages, you only need to develop coordination. Learn to go horizontal and push up in this way 3 sets of 5 times.

  • The final is all the same as in the previous stage, only now you are joining your legs together. These are the same horizontal push-ups that you originally sought.

    Congratulations, you have reached a new level of owning your body! Perform 3 sets of 5 times.

Method Two

This method implies that first you learn to hold your body weight on your hands alone, without using your legs. After developing this skill, you begin to perform push-ups without legs in a grouped position. And then you unbend your legs back and learn to hold the body and push up horizontally.

Let's consider in more detail:

  • The first stage is balancing on the hands.

    Squat, put your hands on either side of you. Transferring weight to your hands, gradually raise your pelvis. Try to stand in this position as long as possible (as long as you can). Having worked out the maintenance of balance, try to do push-ups in this position. Bring the number of push-ups to 20.

  • In the second stage, from the squatting position, learn to raise the pelvis higher and unbend your legs to the sides. Keep in this position for as long as possible. Then start push-ups with legs apart.
  • The third stage involves the exit from a sitting position immediately into the horizon with legs flattened. Once you have worked out the balance - start training push-ups.

    Bring the exercise to 5 reps in three sets. You have achieved the goal, reap sports laurels!

This method, just like the previous one, will lead you to the result. Important points to which one should pay attention in both cases are full control over the muscles of the body and even breathing.

Horizon push-ups is a complex and beautiful exercise, the implementation of which shows that your level of physical fitness is really admirable!

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Legless push ups or horizon - a super exercise!


ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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