Push-ups on fists and fingers. Push-ups

It consists, firstly, in strengthening the joints and, secondly, in increasing the explosive strength of the arm muscles. There is no need to explain why it is necessary to strengthen the joints: even when practicing air strikes, unprepared elbows can be damaged; When working on paws and bags, fingers and wrists easily “fly out”. For people who are too early to “throw” the barbell from the rack, push-ups are the most suitable exercise.

Why do you need push-ups on your fingers and fists?

To strengthen the joints that are usually hit, do push-ups necessary on fists- We usually hit with them. Next stage - finger push-ups: on five, four, three, two, one (large - for complete maniacs). If in a normal position you cannot lean on your fingers, then you can do push-ups from your knees. This sharply reduces efficiency, but Moscow was not built right away. Strong fingers not only allow you to avoid injuring your hands, but also provide a tenacious grip in a fight.

Sometimes you hear the opinion that during push-ups on your fists, the joint fluid is squeezed out of the bags, the joint “ dries“, and if after such a warm-up you start working intensively with your fingers, then in ten to fifteen years it will come back to haunt you with sore bones. However, I have never heard of people who have visibly suffered from intense long-term push-ups. In addition, it is purely physiologically difficult to imagine where this liquid actually flows out.

Hand placement during push-ups

Regarding the placement of hands during the exercise, one can think in two ways.

On the one side, The fist for push-ups must be placed in the position from which you hit.
With another - you need to hit with your fist in the position in which you do push-ups.

In other words, you need to personally find the optimal position of your hand and work like that. There are a variety of stances (wide grip, clasped hands, elbows out, etc.) that are useful for working different muscle groups. It’s beautiful, it’s useful and allows you to build a harmonious body, but if the task is “hit hard, hit fast, hit often,” then you need to position your hands in a way that’s comfortable.

Since the trajectory of the hand during push-ups with the elbows pressed to the body is very similar to a blow gyaku-tsuki(direct blow with the back hand), then the opinion was expressed (though it is no longer known by whom) that intense push-ups are the secret to hitting hard. To some extent, this is true, but still, to practice punches, it is more advisable to hit these same blows. A push ups- this, whatever one may say, is general physical training. During such exercises, almost all muscle groups work. Plus interesting medical fact - the hands have the largest projection area on the cerebral cortex. In other words, by working with your hands, you are actively stimulating your brain. And this is important; brains are not the least important thing in Martial Arts.

Slow push-ups

Slow exercise builds endurance, which is primarily needed in the fight. You must do push-ups slowly, continuously, smoothly flowing from the top to the bottom. A fast pace of execution trains “explosive” strength, impact force. To practice it, you can do push-ups with or without pauses. That is, he sank, froze, and rose sharply. This is how you develop a non-amplitude throwing of the hand, a strike without a swing. Whether or not to pause at the bottom point is your personal choice (well, or the choice of a trainer who gives the count of push-ups as he sees fit and can “encourage” those who are too slow).

Explosive push-ups

At one time I fell in love so much explosive push-ups, that he came up with his own exercise: down on your fists, pause, then sharply up - so as to break away from the surface and come out leaning on your fingers. Then, on my fingers, down and up again, at the moment my hand lifts off the floor, my fist clenches again, and I land on my knuckles. And as many times as possible - either a fist or fingers. Great push up. The grip became such that, although he didn’t bend the coins, he left decent bruises on the guys’ wrists.

Push-ups are a training of the spirit

Push-ups, among other things, are excellent training for the spirit. You don’t even have to do push-ups, but just stand on your fists all the way. He really likes to use this trick in his seminars. Andrey Kochergin, founder of Koi-no-takinobori-ryu karate: whoever stands longer is the man. Other, not very physically prepared people show simply miracles of endurance, although they then fall almost unconscious.

You can do push-ups any way you like. There are no laws, there are only principles - push off from the ground as many times as possible, maintaining as level a body position as possible. For those who want to diversify this exercise, I offer several interesting methods outlined by the former coach of the Ukrainian national team in Kyokushin karate Vitaly Kushnirik. They are good when there is no additional sports equipment at hand, and you have to improvise:

And another important fact - after intense push-ups, it is useful to disperse the blood by working on bags or simply doing a little “shadow boxing”.

Knuckle push-ups are very popular exercises among both men and women. With their help, the former form a beautiful relief of the arms and shoulders, and the latter allow them to tighten the chest and give it a beautiful shape. In addition, this exercise strengthens and makes the fingers harder, which is very important for practicing various martial arts.

In principle, push-ups, including push-ups with fists, are done from different surfaces. Most often - from the floor and wall. You can also do push-ups on your palms from the bench, but it’s just not very comfortable to do.

The easiest way. The load on the hands is minimal; such exercises do not require preliminary physical preparation, but the effect of such exercises is much less.

They bring more benefits, but an unprepared person is unlikely to be able to lift himself off the floor more than 2-3 times. In this case, it is better to do push-ups on your palms for the first few sessions, and only then, when your hands get stronger, switch to your fists. The second option for beginners is to do push-ups on your knees.

Starting position for push-ups with fists: lying on the floor, legs extended along the body and joined together, arms bent into a fist, spaced slightly wider than shoulders. When performing the exercise, the legs should rest on the toes, the body should be elongated, the neck straight, the elbows bent at an angle of 45 degrees to the body. If you throw one leg over the other, the load on your arms will increase, if you spread them apart, it will decrease. It is important to place your hand correctly - the fist should rest on the middle knuckle and Most likely, the ring knuckle will also touch the floor, but there is no need to lean on it.

It's better to start with 5-10 push-ups. And gradually increase them over one to two weeks. It is better to do several approaches 10-15 times than one - 30-40 times.

How to make the exercise more effective? Create additional load. Place your leg behind your leg, as already mentioned, or In this case, the entire body weight rests on one hand, putting a lot of stress on the abs, triceps and pectoral muscles. This exercise requires long-term training and a good sense of balance; in extreme cases, you can spread your legs so as not to fall on one side when doing push-ups. For weights, you can put a pancake or other stable load on your back (up to a bag of sugar).

Another option for complicated exercises is push-ups with clapping hands. In this case, a person not only trains strength and endurance, but also what is as important when practicing martial arts as strong and strong muscles. Depending on the training level of the practitioner, the clap can be done behind the back, in front, or even several times.

Once you have mastered push-ups on your fists, you can start doing push-ups on your fingers. These exercises are some of the most difficult, but also some of the most effective. The entire body weight, which is 60-80 kg, rests on two fingers. It is no wonder that after several weeks of exercise, the fingers become hard as stone, and the force of the blow increases significantly. The starting position for this exercise is exactly the same as for push-ups on your palms. During the first lessons, it is better to rely on all 10 fingers and only over time leave 2. Excessive load from the first day can lead to injury.

To ensure that muscle groups are worked evenly, you can change your body position, for example, placing your feet on a stand or bench so that they are higher than your head during push-ups on your fists. The benefits of this change will be enormous. With different body positions, different muscle groups swing, and, therefore, the body takes on a uniform shape in the upper and lower parts of the abs. Not only a bench, but also a bed, an armchair, or a chair of suitable height can serve as a stand.

Finger push-ups are especially popular among people who practice martial arts. They are useful not only for athletes, but also for those who, for example, write a lot or work on the computer, since the exercise develops their hands.

What are the benefits of finger push-ups?

Like any other type of push-up, this variation helps develop and strengthen the muscles of the chest, back, neck and arms. The benefits of finger push-ups are as follows:

They allow you to strengthen joints and develop grip tenacity, which is especially important for people involved in martial arts.
With regular training, you can cope with stoop and curvature of the spine.
They help get rid of salt deposits and reduce the risk of developing arthritis and bursitis.
Allows you to improve metabolism and strengthen the immune system.

Finger push-ups technique

It is important to initially understand that you will not be able to perform this exercise perfectly right away. It is better to start doing push-ups from your knees, which will help significantly reduce the load. Rest on your hands and spread your fingers wider, like “spider legs.” If they start to sag inward, don't worry, this is normal. To get started, just try standing in a plank position on your toes for a while, keeping your balance and feeling the tension. If you feel pain, it is better to stop training immediately and continue the next day. You will notice that every day it becomes easier to exercise and you can already try doing push-ups. If your fingers go numb, then you need to restore blood circulation; to do this, shake your hands and lightly massage them. The result that needs to be achieved is 3 sets of 30 times. After the muscles and ligaments are strengthened, you can try push-ups on four or three fingers. With regular training and proper execution of the exercise, you can achieve aerobatics -

We will devote this article to push-ups. Namely, finger push-ups. How to do push-ups correctly? What is their benefit? How can they help us in self-defense? We will try to answer all these questions.

What, exactly, are push-ups useful for? Push-ups help develop and strengthen the muscles of the chest, abs, back, neck and maintain good physical shape, as well as overall health. And finger push-ups strengthen the fingers, hands, forearms, and corresponding joints and ligaments. During push-ups, many muscle groups work. When you lower yourself, touching the floor with your chest, you stretch the muscles of the chest, triceps, muscles of the inner surface, forearms, sternocleidomastoid muscle. Also, the gluteal muscles, hamstrings, quadriceps, and calf muscles work statically while you keep your body straight. When lifting, the pectoral muscles contract, the triceps contract, and the inner part of the latissimus muscles contract. Many muscles stretch, and many work statically. Push-ups are an exercise that involves all the muscles of your body, but most of all the load goes on the pectoral muscles, triceps, deltoids, and forearms. Due to the fact that push-ups are done on the fingers, the hands and ligaments of the fingers also work. Push-ups are a very useful exercise, even for those who have arthritis or bursitis of the joints, as it helps remove excess salts from the joints and helps strengthen the pectoral, back, and deltoid muscles. Another important advantage of push-ups is the fight against stoop, osteochondrosis, and curvature of the spine.

Keep in mind that you should only exercise when your health is normal. You should not exercise when you are sick, as you may prolong your illness.

What time should I choose for training? It depends on your free time. If you work on a computer at home, then you need to do push-ups throughout the day. Breaks between push-ups can be 20-30 minutes. It would be enough. You can train in the evening from 3 to 8 times a week. It all depends on the availability of free time. Do 10-15 sets of 20-30 push-ups.

If you cannot accurately determine your training schedule, then it is advisable to use every opportunity and do push-ups. Such training can be called intuitive. You should feel when you have free time and whether your body has time to recover. Try not to overwork yourself. You need to listen and trust your own body. Don't be upset if you don't succeed at first. Professionals spend years on this. Therefore, you need patience and you will succeed.

If you are too busy and don’t have enough time, you can train 2 times a week, on weekends. You will need two to three hours. Do 20-30 sets of 15-20 push-ups. You can increase the number of push-ups, but don't overdo it because you have another day of training ahead. If you feel muscle pain tomorrow, don’t be afraid, you just need to go to training - after the warm-up the pain will go away. Try to do your best on the last day of training, as you will have a whole week to recover. Pain and swelling after exercise is good. After all, this means that your muscles have begun to strengthen. In addition, after several weeks of training, you will feel that your body has begun to recover faster and you no longer receive the same load as before, you want to exercise even more, not only on weekends. You can start exercising not only on the weekend, but remember that two days before training on the weekend, you should rest and gain strength, even if it seems to you that you have a lot of strength, but fatigue creeps in unnoticed. The thing is that our body can restore strength and energy reserves for one day to survive it, but without completely recovering. In simple terms, all muscles cannot get tired at once. For example, when doing push-ups today, you work a certain layer of muscles, when it is depleted, others will come to replace it. And this layer of muscles will rest and renew itself. So remember that even rest will make you stronger, and training is like a whip that starts the process. If you hit often, you will drive the horse.

How to do push-ups correctly?

It is important to do the same number of push-ups. The work is aimed at strength endurance, so it is better to do, for example, 30 times, but less in the number of approaches. In case you are doing push-ups with weights to increase your strength, then you can do sets with a decreasing number of push-ups.

Proper technique is also extremely important.

Be honest while training, no need to deceive yourself. If you do push-ups incorrectly (for example, you do not fully extend your arms or do not touch the floor with your chest), then you will not get the desired effect from the training, since you will not be working all muscle groups. More experienced athletes use “wrong technique” to use other muscle groups. In this case, it is possible to use push-ups with clapping. But first, of course, learn how to do push-ups correctly.

Over time, it will be easier for you to complete the previously established threshold of approaches and number of push-ups, and therefore easier to bear the load. Therefore, you need to increase the number of push-ups, approaches, and also use additional weights. You can include new types of push-ups. For example, before you had a hard time doing 12 sets of push-ups on all fingers 15 times, but at the moment you don’t feel any strain from it. You can try push-ups on 3 or 4 fingers. Gradually increasing the load.

When you start doing push-ups on your fingers, some difficulties may interfere with you, but they will go away when your fingers and joints become stronger. First you need to learn how to do push-ups on all fingers. If your fingers begin to bend inward during push-ups, don't worry, everything is normal. They will not be able to break, as it usually seems, because according to the laws of physics, it is curved objects that can hold a greater load than straight ones. Gradually, as your training develops, you will be able to straighten your fingers. Over time and with constant training, you can learn to do push-ups on four, three, two, and maybe even one finger.

So, when you start doing push-ups, your fingers should be positioned like a spider's legs. If you can’t do a push-up, then try again and again, if you still can’t do it, then it’s better to do it tomorrow. After about a week, you will definitely be able to do one push-up on your fingers.

You can do additional exercises to strengthen your fingers. For example, do push-ups with your palms slightly raised.

When, after doing push-ups, you feel that your fingers are starting to go numb, you need to restore blood circulation. To do this, wait a while. But if there is no time, because you need to do one more approach, then you need to stand on your fists and do push-ups in this way. You can also include push-ups on your fists in your training, as they strengthen your hands.

Reading this article, the question arises - why all this?

This is necessary in order to make your fingers and hands stronger, to have a good and strong grip, like professionals, to be able to repel ill-wishers just by squeezing your hand. And strong hands and fingers allow you to perform various grips and choking techniques. You can remain a winner without even landing a single blow.

Trained fingers can do a good job when you approach your opponent and apply a painful hold to the neck, while planting him on the ground. Severe pain will make him forget about the attack. As a result, you solve problems without fighting, which is important now.

In addition, push-ups on your fingers will also help you in everyday situations. For example, if you work on a computer, your trained fingers can type faster and get less tired. And if you do boxing, then push-ups on your fingers will reduce the risk of injuries with “knocking out” your fingers.

Constant finger push-ups improve health, including helping to avoid arthrosis of the joints and cure bursitis, because these exercises cause blood flow to the hands, that is, by receiving additional nutrients, the joints begin to strengthen and rejuvenate.

Another important advantage of push-ups is, of course, a good mood. After all, you will become more confident in yourself.

We hope that after reading this article you will be able to fall in love with push-ups, improve and strengthen your health, and have high achievements in sports.

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Today we will look at a rather impressive exercise - finger push-ups. It is often demonstrated by martial artists. This advanced version of push-ups not only impresses, but also contains undoubted benefits. More on this below.

What muscles work

As mentioned above, during push-ups, a large number of muscles receive load. Let's highlight the main ones:

chest;
anterior delta bundles;
triceps;
muscles of the forearms;
trapezius muscle;
latissimus dorsi muscles.

The static load is received by:

abdominal muscles;
gluteal muscles;
hamstrings;
quadriceps;
calf.

Finger push-ups add additional stress to the forearms, muscles and ligaments of the hands and, accordingly, the fingers. In general, a complete benefit.

Execution technique

If your level of preparation is minimal, you should be patient. Most likely, you will not be able to do the exercise correctly right away. But this is no reason to despair. Over time, you will be able to learn five fingers, four, three, and so on. Yes, you can do push-ups on one finger.

If you can’t get up correctly right away, you can transfer your weight from the center of your palm to the front of your hand, gradually rising higher.

Let's go from simple to complex. Try to stand on the floor, leaning on your fingers (arms should be straight). First, try holding on to all five fingers. If you can’t stand on your toes right away, we’ll act gradually and consistently. Our goal is to do at least one push-up correctly, then it will be easier.

Try using your knees as support to reduce the strain on your arms. But don’t get used to this position; as soon as you feel more confident, take a lying position. Now let's try to go down, bending our elbows, touching our chest to the floor, and return to the starting position. If you experience any unpleasant sensations, stop, analyze your condition and try again.

If you still can’t lean on your fingers, try standing on your palms and doing push-ups, deliberately transferring the load to your fingers, slightly lifting the back of your hand. This way you can be better prepared for the exercise. After a couple of days, try standing on your fingers for a while.

It may take several days to try, take your time, your muscles and ligaments will strengthen over time. Eventually you will be able to learn how to do push-ups cleanly and correctly.

Ultimately the technique will look like this:

Take a lying position, lean on your fingers (depending on your training, all five or less), keep your arms straight.
As you inhale, bend your elbows and lower yourself down, trying to touch your chest to the floor.
As you exhale, rise to the starting position with your arms straight.

Once you have fully mastered the exercise, complicate the task.

For whom the exercise is contraindicated

Finger push-ups are strictly contraindicated in the presence of injuries (including chronic ones) to the shoulder girdle, elbow joint and wrists. It is also not advisable to do push-ups if you often have high blood pressure. Excess weight can also lead to unpleasant consequences, as there will be excessive compression load.

If contraindications are not relevant for you, try mastering this impressive exercise. The benefits you'll get from learning how to do finger push-ups correctly will definitely be worth your time. Happy training!