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September 09, 2016 23:14

Push-ups for the back muscles

exercises

the floor once again forgotten pushups climbed to the top of the sports universe.That is why this exercise should be part of your training.

This is not just an exercise, which once served your father.Or your coach.Or your commander in the army.Push-ups have received a new birth, as they shake their muscles, strengthen your back and improve athletic performance.

Why pushups helpful for your back

ideal form in push-ups - it's the same thing as the perfect posture.A push-configured incorrectly - with excessive curvature of the lower back - like a very bad posture.If you learn how to perform the push-ups - and maintain the correct posture in and out of the gym - you will reduce your risk of encounter with back pain.

key to good posture - it's your hips, namely the ability to properly "take" hip.At the beginning of twists your back time abdominal muscle contraction is adjacent to the floor.There she and hold.Note that your lower back should be straight, and the stomach retracted.This is t

he best and safest position for your back.

Tip: Lie on the floor and try to progression of exercises to improve posture.

  • 1-3 week: Before starting your workout, do the exercise "plank".During the first week of perform this exercise 10 times and hold the bar for 5 seconds, the second week - 4 times for 15 seconds in the third week - 1 time for 30 seconds.
  • 4-6 Week: Hold in position for push-ups in 30 seconds in the fourth week, followed by 30 seconds at the position on the knuckles in the fifth week.Finally, on the sixth week, do a slow push-ups, maintaining perfect posture.Lowering should take you 2 seconds, then 2 seconds Hold the bottom position, and rising for 2 seconds.Run at a pace of 10 repetitions.

Whenever you feel that your back starts to lean forward, draw the belly and straighten your back.The more you focus on your posture, the better your results will be.

Fitness trainers use push-ups in many movements.Experiment with a few exercises.Try push-ups using a chain, 3 sets of 8-10 repetitions once a week;plyometric push-ups - 3-5 sets of 4-6 reps once a week to another day;and push-ups with turns - 1-2 sets of 4-6 repetitions on each side.

3 ways to increase the load:

  • Put on his shoulders a backpack with something heavy.Make sure that the weight is near your shoulders and not on the waist.
  • Find a partner who will put you in the middle of the damn weight back.
  • Wear vest with weights.Collaterals in 1 pound of soft and flexible, so you will not feel excessive severity.