Many of us think about our health.and beauty. Someone sits on endless diets, someone goes to the gym and performs exercises developed by the trainer, and someone took over the entire burden of training programs and is engaged at home. We will not talk about the advantages of this or that method, but let's talk about the correct technique of execution. Often, both men and women wonder how to tighten their chest muscles, make them prominent, and the general appearance more beautiful. To the aid comes such a seemingly simple exercise, like push-ups with narrow arms.
Why is this necessary?
Вообще, отжимания - не самое любимое упражнение for many. A lot of effort is spent on unaccustomed forces, approaches are performed less than any, even the simplest training program, suggests, the muscles then hurt with double strength, and the apparent effect does not appear immediately. However, as after any other exercise. However, the advantages of push-ups from the floor with narrow arms are superior to all these disadvantages.
First, during this exerciseIt involves not only the muscles of the chest and arms, but also the abs, the muscles of the hands, back, buttocks, and also the forearm. Thus, you want a beautiful chest - you get a tightened belly as a gift.
And secondly, did you know that big pectoralmuscles differ in structure from the rest? They are not located in one direction, but are distributed like a fan in the direction from the clavicle. And this means that with any other exercise, the load on them is minimal and only on those areas that necessarily coincided with it.
The benefits of exercise
Doing push ups with narrow arms, youhave a positive effect on the entire body. He becomes stronger and more enduring. Muscles form a dense frame, strengthening the bones. Also improves metabolism, which means that extra pounds can be forgotten for a long time.
The beneficial effect is also on the cardiovascular system. Blood circulation is improved, the body is saturated with oxygen. Reduced risk of stroke and heart attack.
At the same time, the back muscles are also trained, which means that problems with the spine are excluded. Posture becomes static, reduces the risk of development or progression of scoliosis.
Especially useful is the exercise forpeople over 30 years old. It is after this age that the body begins to lose every year up to 2% of muscle mass. The consequence of this is not only excess weight, but also the development of certain diseases, such as atherosclerosis.
Little about efficiency
It turns out that push-ups with narrow armsthe most effective? Exactly. Even if you get the best exercise machines, such as those that allow you to spread your arms using multi-kilogram loads, or you will begin to lift the barbell intensively, exhausting yourself with lengthy workouts, you will not succeed in working out all the pectoral muscles. Even raising hands with dumbbells will not have the desired effect.
With push-ups everything is different. Want to work out a better bundle of muscles? Just change your hands. Slightly wider, or vice versa - a bit narrower, depending on the goals and the initial result.
It may also be objected that without additionalweight is not the proper load on the muscles. However, body weight is enough to maximize the work of the breast area. In addition, no one cancels the ability to use weighting to increase the load.
Push ups. The narrow arrangement of the hands. Involved muscles
To understand how useful this exercise is, just look at the list of muscles involved during this process.
Pectoralis major muscle. It not only lowers and lifts the shoulder, but also contributes to the bending of the arms and raising the body, but also participates in respiratory processes.
Triceps. It is best worked out during the return to its original position.
Biceps. Increases overall strength and endurance.
Deltoid muscle. Thanks to them, the shoulder contour is worked out.
Anterior gear muscles.
Press. It is worked through a static position in a state of tension.
Gluteus muscles.
Push ups. The narrow arrangement of the hands. Description of the exercise
Before proceeding directly with the exercise, you need to get a general idea of it.
If vkrattse, then by push-up is understoodthe adoption of an emphasis lying parallel to the floor, followed by flexion and extension of the arms in the elbow. There are also other variations of push-ups, for example, with an emphasis on the knees or repulsion from a vertical surface.
How to start push-ups with narrow arms?How to do it right? To answer this question, it is worth referring to the technique of execution. Only the correct method of conducting training will achieve maximum results in a short time and without damage to health.
Push ups. The narrow arrangement of the hands. Performance technique
The first rule for performing any exercise isno discomfort. Fatigue is a habitual feeling when muscles work, but pain is a sign of wrong actions. Therefore, if you began to notice pain in your arms or back, stop training or follow the correct execution technique.
So, to perform push-ups with narrow arms, you must:
Take an emphasis lying down.
Position your hands so that the distance between your thumbs is no more than 10 cm.
Do not bend your elbows. The body should be parallel to the floor and form a single straight line. It is not necessary to bend the waist or, on the contrary, to bend it.
Inhale Get down as low as possible to the floor. Keep your elbows pressed to your body.
Exhale Straining triceps (located on the back side of the shoulder) sharply return to its original position.
Hold in the starting position for a couple of seconds.
Repeat the sequence of actions.
Remember that you can not touch the floor with the breast, but it is necessary to lower it as low as possible.
Number of repetitions
The repetition rate and the number of approaches directlydepends on the desired result. If you want to build muscle, you need to relax more and do less repetitions. And if you increase your stamina, then, on the contrary, the rest time will have to be reduced, and the number of repetitions will increase. The optimal course is the exercise, in which a day later you push as many times as you can master.
Conclusion
Any workout should be beneficial.improve health and improve appearance. Before starting the exercises, set aside enough time for this, tune in to the working mode and familiarize yourself with the correct technique. Also do not forget that it is not the number of repetitions or the weight of the burden that is important, but systematic. Only then will you see the result.
