The most common type of outdoor exercise is push-ups on the uneven bars. Often you have to see how an athletic young man is training in the yard or at the stadium. Such exercises are especially useful at a time when the air is filled with morning freshness, and there is no such dustiness as appears in the daytime. Push-ups perfectly strengthen the muscles of the shoulder girdle, strength, endurance increases. The body acquires a beautiful relief.
Types of push-ups on the bars are diverse: these are push-ups in the hanging, push-ups in emphasis, push-ups by dives, push-ups with the transfer of the body alternately left and right. Very difficult is the handstand push-ups .
In order to properly pump triceps, muscles of the chest, back, abs , arms, you need, first of all, to master the technique of performing exercises, adhering to certain rules.
Before starting push-ups, you need to take the correct position of the hang. The legs are bent at the knees at an angle of ninety degrees and are crossed among themselves. No need to chase the number of push-ups, as well as quickly raise and lower the body.
When pushing up on the triceps, you need to lower until the angle of the shoulder and forearm is ninety degrees and not lower, otherwise the load will transfer from the triceps to the pectoral muscles.
The pumped muscle group should, as far as possible, be kept in tension during the process of raising and lowering the body. This will increase the quality of the load.
Push-ups on the bars should be accompanied by the correct breathing technique: at the beginning of the push-ups, inhale, at the end, exhale.
Subject to these rules, performance will be maximized.
The bars should be slightly wider in width than the width of the shoulders. With a large difference, the muscles of the shoulder girdle can be prone to injury. If everything is okay with these values, you can start the exercise. On straight arms, the position of the hang is assumed. You need to start the exercise from the top point, this will allow the muscles to contract, as well as prepare for the load. Next, you need to tilt the torso forward and slowly lower, bending your arms at the elbows. It is necessary to lower down partially, but not completely. The angle of the arms should be ninety degrees.
If the goal is to use the chest muscles when doing push-ups on the uneven bars, then it is necessary to go down as deep as possible, until the moment when the hands are at the level of the armpits. With such a full stretch, the shoulder sections of the arms are laid back as far as possible, fully including the pectoral muscles. After stretching, you should pause no more than two seconds, then start lifting up.
When pumping the muscles of the chest, the elbows in the process of push-ups need to be parted to the sides, if triceps is pumped, hands should lower parallel to the bars. Ascent should be done as smoothly and slowly as descent. We must not forget for a second that muscle pumping is done, and not a race for the number of push-ups. If you feel severe fatigue and muscle pain, you must stop the exercise.
Push-ups with weights contribute to the construction of the lower part of the chest muscles, triceps, as well as the muscles of the deltoid anterior. In order to avoid injuries of the elbow joints, as well as the front deltas, you need to set the grip width not exceeding fifty-five centimeters. As a load, weights or pancakes can be used, which are suspended on a belt. In order for the push-ups on the bars to be most effective, the body should not experience discomfort with a load. Before starting the exercises you need to take a position in front of the bars. Then you need to rest with your straight hands on the bars and try to keep the load from swinging. Next, you need to bend forward with your torso, slowly lower yourself between the bars, bending your arms at the elbows. When the shoulders are parallel to the floor, lowering must be stopped. After a short pause, the rise must be started more intensively than the lowering was performed. Take the starting position again, with emphasis on straight arms. You need to repeat the exercises after small pauses to give the body to prepare.