Today we will consider a rather effective exercise - push-ups on the fingers. It is often demonstrated by martial artists. This complicated version of push-ups not only makes an impression, but also contains an unconditional benefit. About it below.
More on useful
The benefits of doing push-ups are unlikely to raise any doubts. A large number of various muscles work, the general tone of the body increases, breathing is trained and endurance increases.
But what is the use of the ability to push up on the fingers? Everything is very simple. Developed ligaments and muscles of the forearms, hands and fingers allow you to get a strong grip. This is useful for making grips requiring tenacity, painful techniques, strong impressive handshakes, and so on.
And it’s also an excellent prevention of specific joint diseases, such as arthritis. It turns out that the exercise is suitable not only for martial artists, but also for people who lead a sedentary lifestyle and spend a lot of time at the keyboard.
What muscles work
As mentioned above, during push-ups from the floor, a large amount of muscle gets the load. We single out the main ones:
front delta bunches;
muscles of the forearms;
Static load receive:
Push-ups on the fingers add extra load to the forearms, muscles and ligaments of the hands and, accordingly, the fingers. In general, solid benefit.
If your level of training is minimal, you should be patient. Most likely, immediately you can’t do the exercise correctly. But this is not a reason to despair. Over time, you will be able to learn to push up from the floor on five fingers, four, three, and so on. Yes, you can do push-ups with one finger.
Let's go from simple to complex. Try to put emphasis on the floor, resting on your fingers (hands should be straight). First try to hold on all five fingers. If you don’t immediately get on your fingers, we will act gradually and consistently. Our goal is to do at least one push-up correctly, it will be easier further.
Try using your knees as a support to reduce stress on your hands. But do not get used to this situation, as soon as you feel more confident, take an emphasis lying down. Now try to lower down, bending your elbows, touching the chest of the floor, and return to its original position. In the event that an unpleasant sensation occurs, interrupt, analyze your condition and try again.
If you still can’t lean on your fingers, try to stand in the palm of your hand and do push-ups, intentionally transferring the load to your fingers, slightly raising the back of your hand. So you can better prepare for the exercise. After a couple of days, try to stand on your fingers a little.
It may take several days to try, take your time, your muscles and ligaments will strengthen over time. In the end, you can learn to do push-ups cleanly and correctly.
Ultimately, the technique will look like this:
Take emphasis while lying down, lean on your fingers (depending on your preparation, all five or less), keep your arms straight.
As you inhale, bend your elbows and lower yourself, trying to touch the floor with your chest.
As you exhale, rise to your starting position in straight arms.
To whom exercise is contraindicated
Push-ups on the fingers are strictly contraindicated in the presence of injuries (including chronic) of the shoulder girdle, elbow joint and wrists. Also, pushing up on the floor is undesirable if you often have high blood pressure. Overweight can also lead to unpleasant consequences, as there will be excessive compression load.
If contraindications are not relevant for you, try to master this impressive exercise. The benefit that you get by learning to do push-ups on your fingers correctly will definitely be worth the time spent. Successful training for you!