Continuing with our Guide for beginners and the description of basic exercises that you can include in a bodybuilding routine, today we’ll talk about a classic, very full and effective movement that requires a good implementation technique to achieve good and safe results. It is of the push-ups in soil.
Technique of execution of push-ups in soil
To start with push-ups we should place us on the floor, in ventral decubitus or upside down. We put hands on the ground, just below the shoulders and separated from this bandwidth. With your feet slightly apart or together, we took off the torso of the soil promoting us with arms and chest.
In no time we must lift the tail or break the waist to make Flex, that body must move simply by flexing and extending the arms and from the head to the feet, the body should form a straight line.
Thus, to bend the arms we inspire and descend the torso until it is close to the ground, avoiding much bending of the lumbar region of the back. We exhale and slowly return to the previous position where the arms are extended.
If you newly start you at the gym and still do not have enough strength to lift all the weight of the body with the arms, you can rest your knees on the floor and from there, up and down the torso. For greater intensity for those with more time and training level, is they can elevate the feet, as well as use as a point of support of the arms or feet unstable surfaces.
This is the basic technique of a exercise that you can purchase many variants.
Muscles worked with push-ups in soil
When performing push-ups soil mainly petitioned the pectoral, being able to impinge more on the clavicular pectoralis major beam if we elevate the feet or work the lower part of the pectoralis major to a greater extent if we raise the torso.
Also, with this movement require work from the triceps that works on the extension of the arms to raise the torso. We can influence over this muscle if we place the hands closer to the body, i.e., with a narrow opening.
In a secondary manner are worked the anterior deltoid setting the shoulder, biceps who collaborate with flexion of arms and abdomen working posture adequate during exercise.
Tips and common mistakes when performing push-ups in soil
- Upload queue or leave the pelvis down when we raise the torso It is a common error that indicates that the column is not straight and therefore the posture to do push-ups is not adequate. If you can only raise the torso and can not take off the pelvis from the floor, tries to stand on his knees, contracting the abdomen and concentrate on that body moves as a table, as a “ all ”, with only bending and extending arms.
- Its moves to extend arms they can end up damaging the elbow joint, therefore, trying to slowly raise the body, without momentum and descend in a controlled manner.
- Yes the head looks the abdomen or moves during exercise are at risk for neck stiffness or contractures in the area close to it, not because the head must remain aligned with the rest of the body, should help raise or lower body. He tries to look slightly ahead throughout the tour.
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