Classical push-ups often do little good for experienced athletes. For those who have achieved some success, there is another variation of the exercise - legless push-ups. It is also called push-ups in the horizon or tablet.
It is ideal for those who want to move to a new level of physical development. It is important to remember that for this type of push-ups, good preparation is required. It should include some special exercises.
How to learn to do push-ups without legs: the preparatory phase
When performing this exercise, all the muscles of the body are involved, especially the muscles of the arms and shoulder girdle. Therefore, the list of basic training includes the following strength exercises:
- narrow grip push-ups;
- basic push ups;
- push-ups with raising legs above the head.
Their implementation will allow you to work out this muscle group. Also, one should not forget about how to work out both the back muscles and the press, since to perform horizontal push-ups, it is necessary to prepare the muscles of the body.
An important nuance in fulfilling the horizon
Legless push-ups, as usual, require proper breathing. It should be smooth - therefore, for the high-quality performance of the plate, you must learn to breathe correctly.
The algorithm here is the same as with standard push-ups: rise - exhale, lowering - sigh. And since the muscles of the upper part of the body are strained when doing push-ups without legs, it becomes more difficult to maintain the rhythm of breathing. Therefore, it is important to learn how to control breathing. Having sufficiently prepared and having learned how to control breathing, you can begin to learn how to perform the plate. You can begin to master push-ups in the horizon after reaching a certain level - after performing 50-60 classic push-ups in one approach.
How to do push-ups without legs: instructions
With proper execution of the plate, the body must be held parallel to the floor, in a horizontal position. All the emphasis is on the muscles of the hands, since the legs must be above the floor. After occupying this position, push-ups from the floor should follow the same rules as with standard push-ups. In this case, it is necessary to maintain stability and not touch the floor with your feet. One approach is the amount of push-ups done without loss of balance.
The first task before starting push-ups without legs is to master the skill of keeping the body in a horizontal position without helping yourself with your legs. There are two teaching methods for this. It does not matter which one will be chosen - each of them will achieve the desired result. The only difference between them is in the order of development of certain elements necessary for the exercise. We present to your attention ways to learn how to do push-ups without legs.
First method
In this case, balancing is mastered through a step-by-step change in the base push-ups. First, you need to master push-ups for triceps. It is necessary to put the brushes shoulder-width apart, pressing the elbows to the torso. Fingers can either be directed forward or deployed to the sides. Hands are required to move more and more to the belt. Need to achieve 20 times in 3 sets. After this, you can begin to raise your legs, abutting them against the wall. The algorithm is as follows: touching the wall with your feet a little, perform the exercise. During this, you need to finely step over, sliding along the wall. After a while, you need to do push-ups, ceasing to touch the wall. In this case, you also need to reach the bar of 20 push-ups.
Next, you need to learn push-ups without support. When performing this stage, the legs need to be parted slightly to the sides. You also need to learn how to get into the horizon from a squatting position, holding hands on the sides of the body. To do this, you need to take a sitting position squatting and straighten your legs back and to the side, transferring body weight to your hands. At the final stage, you need to do the same thing as in the third stage, only by connecting your legs together. This is push-ups without legs.
Second method
In this case, the first step is training in keeping body weight in your hands. Then learn the technique of push-ups in a grouped position. And finally, in the finale you will master horizontal push-ups. The method includes the following steps: First you need to learn how to balance. To do this, take a squatting position, spreading your arms to the sides of yourself. Then, lifting the pelvis, slowly transferring the weight of the body to the hands. You need to stand in this position for as long as possible. After mastering the balancing skill, start push-ups in this position. The optimal number of push-ups is 20 times.
Next, you need to learn from a squatting position to raise the pelvis higher and spread your legs to the sides. In this case, you also need to hold out in this position for as long as possible. After that, legs apart, push ups. Finally, in the third stage, one should begin to go out of the squatting position. Keep your legs together. After working out the balance, learn to do push-ups in this position.
Conclusion
As it becomes clear from the above, to learn push-ups on hands without legs is quite easy. It is necessary to make efforts and work hard, choosing one of the training methods or combining them. Mastering this exercise will not only bring satisfaction from the achievement of a new stage in the classes, but will also allow you to develop muscle further. The optimal amount of execution should be three sets of 5 push-ups. But for motivated people, this is not the limit.