Push-ups on fists and fingers

Push-ups on the fists are very popular exercises, both among men and women. With their help, the first form a beautiful relief of arms and shoulders, and the second they allow you to tighten your chest and give it a beautiful shape. In addition, such an exercise strengthens the hand, makes the fingers more solid, which is very important for practicing various martial arts.

Push-ups in principle, including push-ups on the fists, do from different surfaces. Most often - from the floor and wall. On the palms, you can still press from the bench, but on the kulaks this is just not very convenient.

It is the easiest to press the wall. The load in this case is minimal, such exercises do not require preliminary physical training, but the effect of such exercises is much less.

Push-ups from the floor bring more benefit, but a person unprepared will hardly be able to break away from the floor more than 2-3 times. In this case, the first few sessions are better to press on the palms, and only then, when the hands get stronger, go to fists. The second option for beginners is to do push-ups, leaning on their knees.

The starting position for pushing away from the floor on the fists: lying on the floor, legs stretched along the body and connected together, hands bent into a fist, placed slightly wider than the shoulders. When performing the exercise, the legs should rest on the socks, the body should be stretched, the neck straight, the elbows bend at an angle of 45 degrees to the body. If you throw one leg to another - the load on your hands will increase, if you put them - it will decrease. It is important to put your hand correctly - the fist should rest on the knuckle of the middle and index finger. Most likely, the knot of the nameless will also touch the floor, but it is not necessary to rely on it.

It's better to start with 5-10 push-ups. And gradually increase them within one to two weeks. It is better to do several approaches 10-15 times than one - 30-40 times.

How to make the exercise more effective? Create an additional load. To remove a foot for a leg, as already mentioned, or to be wrung out on one hand. In this case, the entire weight of the body falls on one arm, there is a large load on the press, triceps and pectoral muscles. Such an exercise requires long training and a good sense of balance, in extreme cases, you can push your legs apart so that when pushing it does not fall on one side. For burdening you can put a pancake on your back, or another stable load (up to a bag of sugar).

One more variant of the complicated exercises - push-ups on fists with a clap. In this case, a person not only trains strength and endurance, but also the speed of reaction, which is as important as strong and strong muscles in martial arts. Depending on the training of the practitioner, cotton can be done behind, in front or even several times.

When mastered push-ups on the fists, you can start push-ups on the fingers. These exercises are some of the most difficult, but also one of the most effective. The whole weight of the body, and this is 60-80 kg, falls on two fingers. No wonder that after a few weeks of exercise, the fingers become hard as a stone, and the force of impact increases at times. The starting position for doing this exercise is exactly the same as for push-ups on the palms. At the first employment it is better to lean on all 10 fingers and only in due course to leave 2. Excess loading from the first day can lead to a trauma.

In order for the muscle groups to work out evenly, you can change the position of the body, for example, put your feet on a stand or bench, so that they are above your head during push-ups on your fists. The benefits of this shift will be colossal. With different positions of the body, different muscle groups swing, and, consequently, the body acquires a uniform uniformity at the top and bottom of the press. Stand can serve not only a bench, but also a bed, an armchair, or a chair that is suitable for height.