Effective scheme pushups
The best exercises for the torso
Among the large number of exercises for the upper body, there are some that are really very effective job of improving the functionality of the area of muscle, as well as there are some that are practically useless and only takes up valuable training time and effort dealing with. Thus, we consider the first category in more detail. This group of exercises include bench press, seated or standing, pull-ups, various traction on block simulators and others like it. However, this group also includes exercises with your own body weight, have a specific effect on the muscles of the torso.
Training with your own body weight
Tasks that can be solved with the help of training movements so diverse that it allows you to talk about their great versatility and efficiency. Push-ups - one of these exercises. Any athlete, aimed at achieving high results, or just to maintain your body in good physical condition, sooner or later the question arises about what should be the circuit of push-ups from the floor as to lead to success. There are many variations of this exercise. They all have their advantages and disadvantages in comparison with each other. Options pushups
Push-ups wide grip allows work out the chest muscles, back, arms and shoulders. To a large extent they are aimed at the development of hypertrophy of the fibers of the pectoralis major. If you do this exercise with an average staging hands, something equally will involve all the muscles, and if narrow - mainly the triceps and anterior deltoid. There are very specific embodiments thereof, such as push-ups on your toes or on one hand, and with a margin of brushes and cotton and so on. D. The complex analogues of this exercise, as a rule, are used for the development of high-speed as an athlete, it is useful for sports such as martial arts, volleyball, basketball and the like.
How to pick up a load
Scheme push-ups must be compatible with the peculiarities of the organism of the individual. Otherwise, their effectiveness will tend to zero. Here the main thing - to strike a balance: a little - bad lot - too bad. If we talk about the standard performing this exercise, the push-ups scheme should be such that it has on the body exactly the same effect as a normal workout with a barbell or dumbbells. In this case it is necessary to calculate the tonnage of about classes with "iron" and translate it into a movement. How to increase the maximum number of repetitions
Just better diagram push-ups can lead to an increase in efficiency as the number of repetitions. To solve this problem it is necessary to conduct training in working on endurance mode. In other words, during the training should focus on parameters such as the time between the working and the approach under load, the number of sets and reps. As the strength of growth necessary to reduce the time between sets and increase the duration of the training effects.