People who consciously play sports and choose to train with their own weight also purchase special accessories for exercise. One of these includes simple but functional push-ups, which allow you to diversify and complicate the usual exercise.
Advantages and disadvantages
The key beneficial feature of stops is that they add variety to your workouts. To grow muscles, you need to periodically change your exercise program. This is due to the adaptation of muscles to the same type of load, which leads to a stop in progress. In this situation, athletes either increase the weight of the exercises or change elements of the training plan.
The use of supports in classic push-ups allows you to effectively influence the target muscles and stimulate their growth.
The disadvantages of projectiles include an increased risk of injury. The supports increase the amplitude of lowering the body during push-ups, which creates an additional tensile load on the shoulder joints.
If an athlete does not have good extensibility of the joint ligaments, he may get injured.
Therefore, push-ups are not recommended for beginner athletes and girls. First, you should practice the classic technique - with your palms on the floor - and only then move on to more complicated variations.
How to make a Bulgarian bag
This simple equipment is used both in martial arts and in general physical training. There are a lot of exercises with it, and depending on the goal, you can choose groups of certain exercises. The most common exercises with a Bulgarian bag: turning the bag around, bending to the sides and forward, lunging forward and to the side, squats, jumping, swings, swings with throwing behind the back, various variations of presses. This is not a complete list of exercises, but it also makes it clear that the Bulgarian bag is a fairly versatile piece of equipment. As a Bulgarian bag, you can simply use a bag with a small amount of sand, an ordinary travel bag with sand, and so on. It is generally accepted that a Bulgarian bag is a horn-shaped projectile, but since the sand is free-flowing, in general, straight containers can be used. This projectile is often made from car inner tubes, but since I couldn’t find any inner tubes, I decided to make it from old jeans, and overall it turned out well, although it turned out to be easy for me. Quite suitable for beginners. If you just started training and decided to start with home workouts, then this is what you need.
To start, I cut off the pant legs. We'll take the trouser legs for our bag, and you can wear the shorts that you've learned to wear at home in the summer. We take one pant leg, make an indent at the edge for the arms, thread a thread through it, pull it together and tie it. You need to use nylon threads.
Now you need to put one pant leg into the other, and only then pour sand into the middle. It will be difficult to put a pant leg with sand into another pant leg. After we pour sand into the pant leg, which is in the middle, we pull it together with threads and tie it on the other side.
Next you need to tie the edges of the outer leg. The bundles of the inner trouser leg can be simply folded, tying only the outer leg, or you can place the inner bundles in the middle of the outer ones and tie them together. That's all. The result was a projectile somewhat reminiscent of candy. Loops can be made from rope at the ends for convenience.
Training principles
There are practically no differences with classic push-ups. The only difference is that the athlete tightly grasps the handle, rather than placing his palm on the floor. By the way, this vertical position of the hand allows you to strengthen the wrist joints.
As with simple push-ups, the position of the palms and the distance between them are of great importance. For example, a narrow positioning of the supports is aimed at working the triceps. If you add an outward rotation of the hands, the emphasis will shift to the deltoids.
Thanks to the many variations in the use of supports, you can effectively work out your pectoral muscles, arms and shoulders, without visiting the fitness room. At the same time, trainers recommend not to neglect warming up and perform joint exercises even at home before simple push-ups.
More power
Push-ups are a fairly simple exercise, and your muscles quickly get used to it. Therefore, after some time, training stops giving a visible effect. It seems like he worked conscientiously, and his muscles don’t even hurt. Therefore, the first advantage that is worth mentioning is that doing push-ups is more difficult than just doing push-ups from the floor. If your usual exercises have become too simple, you should try to acquire equipment that increases the range of motion. Of course, you can use improvised means, from a brick to a thick book, but factory push-ups are more convenient and safer.
Kinds
The fitness industry offers many different models. Let's look at the popular ones:
- Stationary. The most common and affordable. They consist of two handles on stable bases. There are models in the form of a board with prepared grooves for stops. Made from ABS plastic, metal and rubber.
- Movable. More expensive shells. They consist of a handle attached to a 360° rotating base, which allows you to turn your hands. Movable stops also include models with a round base. Such equipment helps develop stabilizer muscles.
When choosing, pay attention to the quality of workmanship. The materials must be durable. If the plastic seems flimsy, discard these shells. Buy models that have rubberized bases and handles.
We make stops with our own hands
You can purchase equipment at any large sports store. Prices for stationary models start from 500 rubles, rotating stops are more expensive - from 2000 rubles. If you don't want to spend money, make the accessories yourself and train for your own pleasure.
- The easiest way is to stack several books in two identical piles. This option will allow you to increase or decrease the height of the stands at any time. Instead of books, you can use boards or bricks.
- The second method is a little more complicated. We purchase two plaster trowels (wooden or polyurethane). We cut out several identical pieces of board under the base and fasten them with self-tapping screws to the graters.
Recommendation: if the improvised stops do not have a rubber base, place a mat under them when performing. This will help you avoid falling on a slippery floor.
We purchase for home use
If you decide to buy such a simulator for yourself, then you should pay attention to many things, even to the little things. The main thing is to choose a high-quality device, check all fastenings and unevenness. It is necessary that the exercise machine stands level on the floor, its handles do not slip or fly off the metal fasteners.
All rubber surfaces must be smooth, elastic and as strong as possible. The rubber on them is usually thick and hard, more like plastic. Before purchasing, it is advisable to familiarize yourself with the individual characteristics of the product and read the instructions. When choosing a simulator for yourself, you should choose the option that best suits your parameters.
You can purchase sporting goods of this type at the Sportsmaster store. This store has long been popular with many. He works only with trusted suppliers and represents well-known brands, so the percentage of low-quality products is very low. It is worth noting: the store provides a guarantee for all its products, which will once again protect you.
Set of push-ups
We offer a training plan for developing the torso. You can do the exercises at home:
- Warm-up: run for 7-10 minutes to warm up the body overall (can be replaced with a jump rope). Then we perform smooth swinging movements with our arms back and forth - 1 minute and joint gymnastics - 2 minutes.
- Breast work. We lower ourselves to the “plank” position, spread the stops at a distance of 70–80 cm and place them parallel to each other. We do 15 push-ups. Then we turn the projectiles 45° outward and perform another 15 repetitions. After this, we bring the stops inward, also at 45°, and do push-ups 15 times. The pause between approaches is 1–2 minutes. Girls and beginners can perform the exercise from their knees.
- Triceps training (3x15). We take the position of the plank and place the supports next to the sides, at the distance of the shoulder joints. As you inhale, we lower ourselves, and as we exhale, we press the body up. When doing this, do not spread your elbows to the sides. Throughout the entire exercise, make sure that the lower back does not bend down.
- Load on deltoids. While in the push-up position, place the supports at a distance of 12–15 cm from each other and turn the upper edges outward at an angle of 45°. We do 15 push-ups. Then we bring the supports inward at the same angle and perform another 15 repetitions. After this, we place the supports at shoulder level and turn them into a horizontal position. We raise the pelvis until a right angle is formed between the hips and the body and, holding this position, perform push-ups - 15 times. Rest 1-2 minutes between sets.
- Accented work on the thoracic regions. We assume a plank position, but raise our feet onto the platform (sofa or chair). It is necessary that the legs are above the line of the head. We place the stops 50–60 cm in a horizontal position. We do 15 push-ups. Then we lower our feet to the floor and perform another 15 repetitions. After this, we place low objects (10–15 cm) under the stops, for example, several books or small boxes. Do push-ups from this position 15 times. Between approaches we pause for 1–2 minutes.
You should train according to the presented program no more than 3 times a week. When exercising with your own weight becomes easy, use weights. For example, fill a backpack with plastic water bottles and sling it over your back.
How to exercise correctly
Let's look at the best exercises on push-ups.
Scheme of muscle work during push-ups
The technique of execution, the muscles worked, and the purposes for which these exercises are suitable will be highlighted.
- Classic push-ups. Starting position, lying down, legs together, hands shoulder-width apart. We slowly lower ourselves down, the distance from the floor to the chest should be about the size of a fist or a tennis ball. Slowly we rise up. During the exercise, we try to strain the abs and buttocks, for static training of the core muscles. If it is difficult to do the exercise, then in the starting position we change the position of the legs, kneeling, hands in support, lying shoulder-width apart. While performing classic push-ups, the pecs actively work, triceps, muscles of the hands and forearms.
- Push-ups with narrow arms. Starting position in prone position. We place our hands in a narrow position at a distance of 10 cm from each other. We lower ourselves down, there should be a distance of two fists between the chest and the floor. We push up to the starting position. The pace of the exercise should be moderate: 2 seconds to go down, 1 second to go up. The triceps and biceps extensors are actively involved.
- Push-ups for the pectoral muscles with wide arms. Starting position, lying down with your arms wide. Each arm is 15 centimeters from the shoulder. The pectoral muscles are tense. Lower yourself slowly as low as possible, while trying to stretch the pectoral muscles as much as possible, lower down for 2 seconds, fix the position for 2 seconds and slowly return to the starting position within 2 seconds. The peculiarity of this positioning of the hands allows you to work the pectoral muscles, fully stretch them and build a strong chest. It also allows you to work the front part of the deltoid muscles, due to which the shoulders will have rounded, beautiful shapes.
- Push-ups for deltoid muscles. Starting position, we stand on our heels and bend over while lying down, similar to washing floors. Hands shoulder-width apart, hold the supports with a horizontal grip, and you should feel how the weight of your body goes to the deltoids. Slowly lower your face down to the floor and rise to the starting position. The exercise perfectly works the shoulder muscle bundles and has a strengthening and healing effect on the shoulder joints. If you want to start working out in the gym, then this exercise is perfect for overall body strengthening.
- Handstand push-ups. This exercise has become widespread thanks to the new sports discipline of CrossFit. The exercise is considered difficult and is only suitable for people who have been involved in sports for at least several years. Starting position, near the wall we stand in a handstand, hold tightly to the supports, you can lean slightly on the wall. Standing in the starting position, we slowly lower ourselves down, fix the position and push the body up. You should approach the exercise responsibly, as it is traumatic, so before you start using it, you should strengthen your joints and ligaments with regular push-ups.
Push-up machines
In addition to small stops, you can also find other sports equipment on sale.
Highlets or paralets (mini bars)
They are racks for amplitude push-ups. Outwardly they resemble reduced bars. This design allows you to perform various exercises for the upper body. The simulator is suitable for home exercises.
Push up counter
It consists of a flat base on which a contact platform is attached. The athlete lowers his palms to the edges of the base, takes a lying position and performs push-ups.
At the lowest point, you need to touch the contact platform with your chest. If everything is done correctly, the LED indicator lights up and the repetition is counted. This counter is used when passing the GTO standards.
Bottom line
Exercising allows you not only to maintain a fit figure, but also to improve your health. Push-ups are a popular form of exercise that strengthen the chest muscle area. In order to make such training effective and quickly achieve the desired results, special stands are used. A review of the best push-up bars and racks based on reviews for 2022 allows you to choose the right sports equipment. High-quality models will last a long period, fulfilling their functions.
