Many of us think about our own health and beauty. Someone sits on endless diets, someone goes to the gym and performs the exercises developed by the trainer there, and someone took on the entire burden of training programs and is engaged at home. We will not talk about the advantages of this or that method, but we'll talk about the correct execution technique. Often, both men and women wonder about how to tighten the muscles of the chest, make them embossed, and the general appearance is more beautiful. A seemingly simple exercise comes to the rescue, like push-ups with narrow arms.
Why is this needed?
In general, push-ups are not the favorite exercise for many. A lot of effort is expended from an unaccustomed effort, fewer approaches are performed than any, even the simplest training program offers, muscles after this ache with a vengeance, and the visible effect does not appear immediately. However, as after any other exercise. However, the benefits of push-ups from the floor with narrow arms outweigh all these disadvantages.
Firstly, during this exercise, not only the muscles of the chest and arms are involved, but also the press, muscles of the hands, back, buttocks, and also the forearm. Thus, if you want a beautiful breast, you get a toned stomach as a gift.
And secondly, did you know that the pectoralis major muscles differ in structure from the rest? They are not located in one direction, but are distributed in 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 involuntarily coincided with it.
About the benefits of exercise
Performing push-ups with narrow arms, you have a positive effect on the whole body. He becomes stronger and more resilient. Muscles form a tight frame, strengthening bones. Metabolism also improves, which means that extra pounds can be forgotten for a long time.
A beneficial effect is also on the cardiovascular system. Blood circulation improves, the body is saturated with oxygen. The risk of developing strokes and heart attacks is reduced.
At the same time, back muscles are also trained, which means that problems with the spine are excluded. Posture becomes static, the risk of developing or progressing scoliosis is reduced.
Especially useful is exercise for people over 30 years old. It is after this age that the body begins to lose annually up to 2% of muscle mass. The consequence of this is not only overweight, but also the development of certain diseases, such as atherosclerosis.
A little bit about efficiency
It turns out that push-ups with narrow arms are the most effective? Exactly. Even if you acquire the best simulators, such as those that allow you to spread your arms using multi-kilogram loads, or start to lift the bar strenuously, exhausting yourself with lengthy workouts, you will not succeed in working out all the pectoral muscles. Even breeding hands with dumbbells will not have the desired effect.
With push-ups, everything is different. Want to work out a particular muscle bundle better? Just change the setting of the hands. A little wider, or vice versa - a little narrower, depending on the goals and the initial result.
One can also object that without additional weight there is no proper load on the muscles. However, body weight is enough to work out the chest area as much as possible. In addition, no one cancels the possibility of using weighting agents to increase the load.
Push ups. Narrow arms. Muscle involved
To understand how useful this exercise is, just look at the list of muscles involved during this process.
The pectoralis major muscle. It not only lowers and raises the shoulder, but also helps to bend the arms and raise the torso, but also participates in the respiratory processes.
Triceps. It is best worked out when returning to the starting position.
Biceps. Increases overall strength and stamina.
Deltoid muscles. Thanks to them, the shoulder contour is being worked out.
Front dentate muscles.
Press. It is developed due to a static position in a state of stress.
Gluteal muscles.
Push ups. Narrow arms. Exercise description
Before embarking on a direct exercise, you need to get a general idea about it.
If briefly, then push-up refers to the acceptance of an emphasis lying parallel to the floor, with subsequent bending and extension of the arms at the elbow. There are also other variations of push-ups, for example, focusing on the knees or pushing away from a vertical surface.
How to start push-ups with narrow arms? How to do it right? To answer this question, you should turn to the implementation technique. Only the right training technique will allow you to achieve maximum results in a short time and without damage to health.
Push ups. Narrow arms. Execution technique
The first rule for any exercise is the lack of discomfort. Fatigue is a habitual feeling when muscles work, but pain is a sign of incorrect actions. Therefore, if you begin to notice pain in your arms or back, stop training or follow the correct technique.
So, to perform push-ups with narrow arms, you need to:
Take emphasis lying down.
Arrange 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 lower back or, conversely, to bend.
Take a breath Get as low as possible to the floor. Keep your elbows pressed to your torso.
Exhale. Straining triceps (located on the back of the shoulder) abruptly return to its original position.
Hold in the starting position for a couple of seconds.
Repeat the steps.
Remember that you can’t touch the floor with your chest, while it is necessary to lower as low as possible.
Number of repetitions
The repetition rate and the number of approaches directly depends on the desired result. If you want to build muscle, you need more rest and less repetition. And if you increase endurance, then, on the contrary, you will have to reduce the rest time, and increase the number of repetitions. An exercise course is considered optimal, in which every other day you push up as many times as you can master.
Conclusion
Any training should be beneficial, improve health and improve appearance. Before you start the exercises, allocate enough time for it, tune in to the working mood 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 matters, but the systematic nature. Only then will you see the result.