How to perform pushups on the knees Bashny.Net

Nowadays a very fashionable trend is the maintenance of a healthy lifestyle. More and more people are addicted to exercise, quit Smoking, drinking and going to the gym. A similar surge in popularity of self-care, your body can not but rejoice. However, not everyone has the opportunity to regularly visit the fitness centers, so many have to do at home. But it does not matter, the main thing to start, and there opportunities will appear.





So, if You have no opportunity to engage in specially equipped rooms, You can easily do at home. And with good impact, regular training, proper nutrition, You can achieve fairly good results. Most importantly, the desire, the main thing is to take the first step towards your goal.

There are many exercises You can perform anywhere and anytime. With the right approach, You will be able to work every muscle group using different variations of movements, finding new ways of increasing the load and so on. One of those universal exercises are pushups. It is ideal for those people who want to improve their physical form, to tighten and make your body beautiful and harmoniously developed.

Why it was mentioned that this is the universal exercise? Moreover, the push-UPS you can swing different muscle groups, so it still has more than 20 varieties, with different degrees of complexity. About one of such variations today, we'll talk.

An embodiment of push-UPS, which we'll look at is calledpushup on your knees or to the knees, as you prefer. This variation is only a temporary addition to your main workout.

WHY THE NEED FOR PRESS-UPS ON KNEES?

This kind of load, you should use people who are not able to perform a complete classical push-UPS, that is in full growth. In order to learn how to do push-UPS from the floor, resort to these subspecies, when the load, which is significantly reduced by moving the weight of the body and people become easier to perform the exercise. This option is suitable only for novice athletes. Due to pushups from the knees, a person strengthens their muscles, thus preparing them for future loads, and then gradually moving to the classic version.

In order to completely switch to regular pushups, you should each time getting further and further cut the knees from the body and eventually completely straighten your legs and be on your toes. Should not stay long in the same place, constantly increase the load, the complexity of the activity, only then You will achieve results. In General, the construction of the body needs continuous progress.

WHAT MUSCLES ARE INVOLVED WHEN YOU PERFORM PUSHUPS FROM THE KNEES?

Performing this variation, you work several muscle groups, as this is essentially a basic or mnogoetajnoe exercise, though in a simplified form. So here's the list of muscles that are utilized during operation:

• The pectoralis major muscle
• The front beam deltoid muscle
• Triceps or triceps brachii

All of these muscle groups work together, however, the load that they receive is not large enough to work on the ground. So do not expect from this exercise something supernatural. It will strengthen Your muscles and prepare for more serious loads. Such an option perfect girls.

TECHNIQUE EXERCISES





The first thing to do is to take the starting position. Lie on the floor belly down, hands put a little wider than shoulder width, as in the standard push-UPS. Rest your knees on the floor and the lower leg rises up. You can cross your legs (tibia) to make it easier to perform the exercise. Raise the torso and straighten arms fully. This will be your starting point.

Take a deep breath and simultaneously start smoothly, without jerks down. Go down to the level until your chest will not be one centimeter to the floor. You can stay in this position for 1-2 seconds, then slowly breathe out and rise up to starting position. You need to carry around 3-4 sets of 10-15 times.

INSIGHTS

Don't forget every day workouts gradually increase the distance of the knees from the body, gradually distancing them. So you learn without problems to perform the classics. As mentioned above, this exercise is only suitable for beginners, and if you try to wring out from the floor, standing on toes and you get to do at least 3-6 repetitions should begin such variations, and pushups with knees to leave alone. published

 

P. S. And remember, only by changing their consumption — together we change the world! ©

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Source: www.buildbody.org.ua/bez-rubriki/kak-vypolnyat-otzhimaniya-ot-pola-na-kolenyax