How to push up on your fingers. Are you hitting badly? Fell down, backed down! Advanced Options
MaximK 25-08-2008 10:26
Hi all,
I was interested in a rather narrow topic - push-ups on the fingers. Google gives a topic on your favorite forum (albeit on an unfamiliar thread):
Old topic:
Carefully rummaged in the Russian-speaking Internet. It turns out that the correct technique for setting the fingers during push-ups is when the first phalanxes are almost perpendicular to the floor, and the fingers have a light circle (as if clasping the ball). At the same time, contact with the floor goes exactly with the tips, and not with the fingertips.
And here is such a bad moment, they periodically write about harm this exercise(in particular for the eyes) due to the fact that some acupuncture meridians pass close there. At the same time, no one describes the boundaries after which it can really be harmful (even approximately).
It is clear that you can break hell with a fool. But what does the respected community think? How harmful can push-ups be?
BTW It's not about stuffing - just push-ups.
Einherjar 25-08-2008 10:33
How harmful can push-ups be?
MaximK 25-08-2008 10:44
quote: Originally posted by Einherjar:All karatekas do all their lives - and nothing ...
Well if so.
I have poor eyesight so I thought. It is easier for people with perfect vision. "While the fat one dries, the thin one dies." =)
Ljosviking 25-08-2008 11:44
The meridians do not end in the pads. Direct stimulation of terminal points can take place if a person has sufficiently long nails that also rest on the floor.
Vision can also be affected if qi lingers in the hand, dissipates and goes back (see below), and also if, without solving this problem, one engages in direct stuffing of the fingertips (to strengthen which there are much more "humane" ways) .
Tip: try to start gently and slowly, perhaps standing against the wall, making sure that the brush itself takes on a “dome-shaped” shape under the influence of thought-breathing. As soon as it becomes habitual, you can move to the “parterre” and continue in the same spirit. In this case, the relative position of the bones of the forearm and metacarpus in the wrist joint is very important: the wrist should be "open" and in no case "planted".
The goal is to teach the hand to pass force along the fingers, and not to slow it down with unproductive tension, when most of the load goes to the joints and the consequences can be the saddest. If the force is transmitted continuously in the desired direction, the joints, on the contrary, open up. The same is true for the fist.
botanist 25-08-2008 11:57
MaximK 25-08-2008 12:51
quote: Originally posted by Ljosviking:
the wrist should be "open" and in no case "planted".
Unfortunately I can not perceive - can you try to paraphrase?
quote: Originally posted by botanik:
Do you need such an exercise for finger strikes or for grip strength? If the latter, then finger push-ups are not needed.
I don't plan to hit. but I just wanted to train both the flexors and extensors in a complex way. hangs on the fingers, plasticine (paraffin), expanders - this does not raise questions. I thought, as a counterbalance, to try to practice push-ups.
MaximK 25-08-2008 12:53
2 Ljosviking
It's still hard for me to accept such things as "passing effort along the fingers"
Therefore, then decide to ask from the technique, so that you don’t ruin your joints and turn them into hooves.
Ljosviking 25-08-2008 13:39
A botanik colleague asked a reasonable question: what do you intend to develop?
Finger push-ups are needed to prepare for penetrating blows and partly to work out right position wrists while doing them.
If you need tenacity and grip strength, there are other exercises. For example, you can lift/carry jars by grabbing the rim of the neck from above with your fingertips, filling them with sand/pebbles/etc as the skill develops.
An "open" wrist is when the hand is a natural extension of the forearm, ideal for both direct finger poking and for the most efficient palm push/strike. This position is found by internal sensation, but in general the middle finger should almost coincide with the central axis of the forearm, and the hand should not be tense.
In other words, the wrist joint should be as open as possible.
"Planted" wrist, this is when the brush extends a little bottom palms forward and down (from the "open" position), continuing to remain relaxed.
MaximK 25-08-2008 14:54
There are really no strike targets, because. I haven't done BI for a long time. Therefore, I cannot be so presumptuous as to master penetrating finger strikes on my own. Those. as I already said, I was interested in strengthening the fingers and, if possible, comprehensive. Those. not only develop grip and tenacity, such as for mountaineering, but also somewhat wider, the ability to withstand at least a static load, especially since finger push-ups are widespread.
But it was worth getting interested in technology, as it turned out that everything is not so simple. And IMHO, not everyone is loaded with this problem, but they are wrung out as they have to. In general, I decided to approach this thoroughly (a little maximalist) - hence the question arose.
Well, I don’t pursue any fairy-tale goals with this, i.e. no breaking walls, piercing anything and everything =).
MaximK 25-08-2008 14:58
2 Ljosviking
By the way, thank you very much for the description - quite understandable.
Kivar 25-08-2008 16:57
quote: Originally posted by MaximK:
There are really no strike targets, because. I haven't done BI for a long time.
Good luck!
Pit666 28-08-2008 12:04
quote: Originally posted by Kivar:
If you need strength and strength of the hands, and not striking qualities, then carefully read the topic to the end.
There is a photo of the results of classes for a month or three.
You will twist nails into knots and easily tear beer corks
Good luck!
oh thanks for the thread, hadn't seen it before, ordered one))
Who does not dream of becoming strong and dexterous, catching admiring glances? To model an athletic figure, it is not at all necessary to buy an annual subscription to a fitness club. It is enough - at least for starters - to exercise at home, this does not even require dumbbells. You can get a huge benefit by doing regular push-ups. The well-known exercise develops strength, while not injuring the joints. It also has a lot of varieties, so even an advanced athlete will not get bored in training.
Exercise Efficiency
The modern consumer culture does everything to convince people to pay for the opportunity to improve their physical fitness. They take money for visiting, group lessons, instructor's advice and even for water in the gym. Actually, in order to get beautiful figure all you need is a little space and some free time.
How useful is a regular push-up?
- Develops physical strength naturally without damaging the joints and ligaments.
- Helps to build muscle mass (although there is an opinion that in order to get relief muscles you need to swing in gym- it is not true).
- Pumps a lot of muscles from the shoulder to the lower leg.
- Trains endurance.
When performed, the body receives not only dynamic, but also isometric load. Fans of pumping iron may argue that there is a chest press, why do push-ups? Then, that they are much safer, do not injure the rotator cuff and elbows. There is a natural healing of all body systems due to an increase in blood flow, which removes harmful decay products. Strength grows, coordination improves, well-being.
Classic push-up technique
Is it possible to learn this exercise from scratch? Of course, there are special programs for this. You can start with push-ups from the wall, gradually increasing the number of repetitions and complexity. Then classes are held in an inclination, based on a cabinet or table. Then you need to master push-ups on your knees, then it's time to move on to the usual. More detailed step-by-step guides can be found online. If you are guided by them, then it will not be so difficult to master push-ups even for girls and pensioners.
But when the physical form allows, you can immediately move on to classic version- push-ups from the floor. To get started, you need to learn correct stance: get on all fours, rest on the floor, placing your palms under the shoulder joints. Feet can be placed wide or close.
- Leaning on socks, straighten the torso so that it represents a straight line from the heels to the head.
- The pelvis should not sag or bulge upward.
- From the starting position, slowly lower yourself until about 5 cm remains to the floor. Slowly straighten your arms.
These are the traditional push-ups, known to everyone since school. The wide setting of the legs greatly facilitates the exercise, therefore it is only acceptable for beginners. Elbows at the top point should be kept "soft" so as not to injure the joints. You need to breathe evenly, exhalation is made on the rise, while lowering - inhale.
Types of exercise
In addition to the classic ones, there are push-ups on fists, five fingers, three, and even one. But in order not to get injured, it is better to start with the usual option - on open palms. Only when it is perfectly worked out, you can start mastering others. Athletes who work out own weight, there are about two dozen types of push-ups. Here are just a few of them:
You can improve your technique in this exercise for years. Of great interest to amateurs is the option in which the support is not on the palm, but on the knuckles. These push-ups have as benefits, as well as disadvantages:
This option is not recommended for those who have joint problems. Also contraindications are overweight, diseases of the spine, impaired coordination, injuries in the shoulder area . Healthy people are not harmed by this type of exercise..
But even at first they should not do push-ups from the floor: it is recommended to lay a rug, or it will be very painful.
Fist push-up technique
Not very different from the classical one, only the emphasis is not on the open palm, but on the clenched fist. The weight of the body rests on the knuckles, which takes the load off the wrist. The clenched palms should be perpendicular to the body. It is better to put a sports mat, the pain will gradually decrease, the skin will coarsen, after a couple of weeks you can do the exercise right on the floor.
- Inhale as you lower your body. Bend your arms at the elbows to 90 °, while the chest will be at a distance of several centimeters from the hands. Elbows should not “walk”, they should be pressed to the body.
- On the return movement, exhale. Pushing off the floor should be the strength of the shoulder and chest.
During push-ups on the fists, the following muscles work:
- Muscles of the cortex, pectoralis major and minor, deltas, triceps.
- Deep-seated chest muscles, lats, hips, glutes, quadriceps, calves, and even toes.
Experienced athletes recommend relying on the index and middle fingers. What should be the curriculum? If you need to develop endurance, then in 3 approaches it is done maximum amount repetitions. For muscle growth, weights are used, or you need to raise your legs to a support. In this case, there is no need to do more than 10-12 repetitions.
For pumping triceps and triceps shoulder muscle parallel setting of fists is good. With a wide position of the hands, the pectorals will work. In this version, the thumbs are turned inward, when moving down, the elbows diverge to the sides.
Advanced Options
A more difficult level is push-ups on the fingers. How to do it correctly? Having taken a classic stance, you need to lean on the fingers of a straight hand. If it doesn't work right away, it's best to take it step by step. For example, lean on your knees, so the load on your hands will be less. Or do regular push-ups, but in the process, transfer the weight to the fingers, for which raise the back of the palms. You can start simply with a finger stand, gradually increasing the time. You should try again after a few days.
- Push-ups on the fingers develop ligaments, strengthen the forearms, make the fingers very strong. This is especially important in martial arts.
Push-ups with cotton look impressive - this is a plyometric load. From the usual starting position, go down. During the ascent, a jerk is made, when the body rises into the air, a clap is made, then the hands are put in place. This option is suitable for enhanced pumping of the chest, triceps, shoulder muscles.
Only experienced athletes who have fully honed their technique and are ready for new heights can perform push-ups on one hand. This type of exercise develops triceps, forearms and pectoral muscles. In this version, the legs should be placed wide to make it easier to maintain balance. One hand goes behind the back. The position of the torso should be slightly turned away from the support.
At what time will the classes be most effective, is it possible to train at night if there is no other time? There are different opinions on this matter. Some amateurs believe that there will be no harm from late training. On the contrary, they are useful, because the recovery processes take place just during the night's rest.
Others argue that training too late disrupts natural biorhythms. Perhaps, some people will really find it more difficult to fall asleep if classes end after 11 pm. Then it is difficult to talk about a good rest, and without it there is no growth muscle mass. Most likely, an individual approach is required here. For some, late classes do not go for the future, but for some, on the contrary, they allow you to better relax before going to bed.
How best to do push-ups - on fists or palms - depends on the goals of the training. Athletes who practice martial arts must include push-ups on their fists in their program. And the rest can use this variety for a change. It cannot be unequivocally said that push-ups on fists are better than classic ones, because you should always start with the traditional version.
Most effective training necessarily includes different types exercises so that the body does not have time to fully adapt to the load. Habit is the enemy of growth. Only stress - in a good way - makes the body adapt to new conditions, as a result, strength and endurance increase.
Attention, only TODAY!
Among the complicated types of push-ups, finger push-ups are considered the most popular. Whether this exercise is really useful, to whom and why it can be recommended, will be discussed in this review.
What muscles work
Push-ups (including on the fingers) are one of the most effective sports exercises, since almost all muscle groups are involved:
- shoulder girdle - front bundles of deltas;
- arms - triceps and forearm muscles;
- chest - large chest;
- back - trapezoid and widest;
- legs - quadriceps, calves and hips.
The muscles of the press and buttocks are also involved in the work. The abdominal muscles keep the body in a straight position and support work muscle groups listed above. Ligaments and tendons are developed, posture is corrected. Maximum muscle load falls on the arms and chest.
Important!Along with other muscle groups, push-ups pump muscles chest, and this helps a woman to raise her bust after childbirth and feeding the baby. The preventive effect on the breast and the prevention of its age-related deformation are undeniable.
And also - on the muscles and ligaments of the fingers, hands. That is why this basic exercise performed on the floor is useful for the prevention of joint diseases, arthritis and spinal pathologies - curvature, stoop, osteochondrosis. 
The tenacity of grip is trained in athletes (due to the development of fingers and hands). For athletes or, for example, hammer throwers, this allows not only to throw the projectile further, but also to avoid injuries to the joints and hands. Those who work a lot at the computer will also benefit from strong fingers, good hand dexterity and confident posture.
Benefit and harm
Certainly, any exercise stress(and push-ups as well) significantly improves the general condition of the body. Such exercises should be included in the ORU complex, because:
- the forearms are strengthened from the fingers to the elbow;
- joint flexibility develops;
- motor reactions of the hands are improved;
- ligaments are strengthened, muscle elasticity increases;
- exercise is necessary to prevent inflammation of the joints (arthritis, bursitis);
- It's kind of like a cardio workout.
The benefits of push-ups in general for the body:
- muscle development shoulder girdle and hands;
- strengthening the muscles of the press and lumbar;
- due to blood flow to the ligaments and joints, the intensity of inflammatory processes decreases;
- prevention and support of spinal therapy is carried out by strengthening the muscles of the back, chest and forearm.
Did you know?Push-ups are used to assess fitness and strength in the military, police, and fire departments. They are also often included in screening and are a kind of assessment of muscle endurance.
Like any sport, fingertip push-ups are not without contraindications. Performing them is strictly contraindicated for people:
- overweight;
- with excessive bone fragility;
- who have recently suffered a spinal injury and are in a period of rehabilitation;
- with chronic diseases of the musculoskeletal system during the period of exacerbation.
The joints may not be physically ready to handle the weight of the body, and injury can not be avoided if you make such mistakes: - you perform the main exercise without a warm-up;
- give a load on unprepared muscles;
- overtrain them.
How to do push-ups on your fingers: technique
Some people think that compliance correct technique doing the exercise is not so important. This is an erroneous opinion. In fact, the push-up technique takes into account the elementary physics of bodies. A curved object will withstand a greater load than a straight one, so the hand is placed with emphasis on the fingers. If you pay attention, they are at an angle of 45 ° to the floor plane.
Video: how to do push-ups on your fingers For a beginner, the fingers may bend during the exercise. As muscles and ligaments strengthen, growth physical training hand positioning will become more confident. You also don't have to use thumb in emphasis - some athletes perform push-ups without it.
Important!Some people think that the number of push-ups is a measure of upper body strength. In fact, it indicates muscle endurance. If you want to increase it - do push-ups!
So, after the correct setting of the hands, take the emphasis lying down. Legs and back should be straight. The emphasis of the legs to do on socks. The best emphasis for push-ups is obtained in rubberized shoes. This provides a good grip on the floor and makes it easier correct execution exercises.
Bend your arms and lower your torso, and then straighten up, taking the starting position. In a beginner, the fingers may not be sufficiently developed, and he will not be able to immediately perform the exercise correctly. Then you need to try to squeeze out a few more times. The next day, push-ups will be better. It will take about a week for the hands to get used to, and everything to turn out right.
Video: finger push-ups The same exercise can be performed with an emphasis on the pads of the palms (while the fingers are in a tense state, which indirectly strengthens them and prepares them for the main load.
When pushing, consider what is needed:
- perform any basic exercises only after a warm-up;
- the number of repetitions should be no more than 15-20 (if everything is easy and simple, then it's time to increase the load or complicate the technique);
- increase their number gradually;
- put your hands correctly and follow the execution technique (experienced athletes can train other muscle groups, combining them with finger push-ups).
Did you know?According to sports medicine, the standard number of push-ups for a person depends on age. So, at the age of 20 to 29 years, women can perform from 17 to 33 push-ups, and men– from 35 to 44. At the age of 50 to 59 years, this figure decreases to 6-14 push-ups for women and to 15-24 for men.
World record
The Guinness Book annually records many records. Among them there are several related to push-ups on the fingers.
- In April 1992, a single-finger push-up record was set in the UK. Someone Paul Lynch (Paul Lynch) wrung out 124 times.
- In May 1996, Terry Cole from the UK set the record for fingertip push-ups. A total of 8200 approaches were completed in 5 hours.
- In October 2013, an athlete from Georgia, David Zhorzholiani, did 20 push-ups on two thumbs. What was unique was that David made the exercise harder by doing it with a 30kg kettlebell on his back.
The benefits of push-ups are undeniable. And if you do not overdo it with the load, then they do not bring harm, therefore they will be useful to all persons over 9 years old, and regardless of gender. Push-ups on the fists 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, such an exercise strengthens the fingers and makes them harder, which is very important for practicing various martial arts.
Push-ups, in principle, including push-ups on fists, are done from different surfaces. Most often - from the floor and walls. On the palms, you can still do push-ups from the bench, but it’s just not very convenient to do it.
The easiest. At the same time, 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 come off the floor more than 2-3 times. In this case, it is better to do push-ups on the palms for the first few lessons, and only then, when the hands get stronger, switch to fists. The second option for beginners is push-ups, leaning on their knees.
Starting position for push-ups from the floor on 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 extended, the neck is straight, the elbows are bent at an angle of 45 degrees to the body. If you throw one leg over the other, the load on your hands will increase, if you place them, it will decrease. It is important to place your hand correctly - the fist should rest on the knuckle of the middle one and most likely, the knuckle of the nameless one will also touch the floor, but you do not need to rely on it.
It is better to start with 5-10 push-ups. And gradually increase them over the course of one to two weeks. It is better to do several sets of 10-15 reps than one set of 30-40 reps.
How to make the exercise more effective? Create additional load. Remove the leg by the leg, as already mentioned, or In this case, the entire body weight falls on one arm, there is a large load on the press, triceps and pectoral muscles. Such an exercise requires long training and a good sense of balance, in extreme cases, you can spread your legs so that you do not fall on one side during push-ups. For burdening, you can put a pancake on your back, or another stable load (up to a bag of sugar).
Another variant of complicated exercises is push-ups on fists with cotton. In this case, a person not only trains strength and endurance, but also that in martial arts it is just as important as strong and strong muscles. Depending on the trainee's fitness, clap can be done behind the back, in front, or even several times.
When you have mastered push-ups on your fists, you can start push-ups on your fingers. These exercises are one of the most difficult, but also one 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 a stone, and the force of impact at the same time increases significantly. The starting position for this exercise is exactly the same as for push-ups on the palms. At the first lessons, it is better to rely on all 10 fingers and only leave 2 over time. Excessive load from the first day can lead to injury.
In order for muscle groups to be worked out evenly, you can change the position of the body, for example, put your feet on a stand or bench so that they are above your head during push-ups on your fists. The benefits of this change will be enormous. At different positions of the body sway different groups muscles, and, consequently, the body takes shape evenly in the upper and lower parts of the press. Not only a bench can serve as a stand, but also a bed, an armchair, or a chair of a suitable height.
Everyone knows that in addition to standard finger exercises, there are push-ups. They allow not only to strengthen the phalanges, but also to get rid of all kinds of diseases. Often this kind of technique is shown by martial artists who have been practicing in the halls for several years. Finger push-ups not only impress the people around you, but also allow you to get benefits. At regular classes blood circulation improves.
The benefits of push-ups. No one will doubt that such push-ups are exclusively beneficial for a person. After all, a huge number of muscles are involved in the work, which are located not only on the back and torso, but also on the arms. With regular practice, you can increase general tone, improve internal condition, train respiratory system and improve the quality of endurance.
If you have a question, what is the use of such push-ups, then the answer is very simple.
All ligaments and muscles develop shoulder joint, hands and fingers, improves overall grip. All this will come in handy during exercises that require a strong and strong grip, tenacity and endurance. Every martial artist knows how regular exercises help during the time. From this we can conclude that finger push-ups are suitable not only for athletes, but also for ordinary people. For those who regularly sit at the computer, dialing a large number of texts, moves a little and does not go in for sports. With the right approach, you can forever forget about joint diseases.
Muscles involved in the process
Previously, it became known that during push-ups, various muscles are involved. They are under constant pressure. What is the biggest load?
- Sternum;
- Delta bundles;
- Triceps;
- Shoulder;
- Trapeze;
- Back.
In addition to the main muscles, there are also static ones, on which a lot of load is not directed:
- Press;
- Buttock;
- Hip;
- Quadriceps;
- Caviar.
With regular exercises, the forearm, the ligament of the hands and the fingers themselves come into play. Due to this, it is possible to get a positive effect, get rid of diseases and adverse effects on the body.
How to do push-ups on your fingers
So we come to the most interesting thing, how to properly perform the exercise without harm to your own health. After all, if you constantly do it wrong, then there will be a lot of trouble. You will have to spend money on the treatment of other diseases and sprains that arise. And nobody wants to get it. In this regard, it is required to carefully study the technique of performing the exercise.
Of course, if you are doing everything for the first time, then you should not be upset if you fail. After all, everything comes with experience, it takes a small amount of time to improve understanding and technique. Experts note that you first need to start with five fingers. Over time, you can remove one finger at a time to increase the load, get a greater effect. Martial artists can do push-ups on only one finger. From the outside, it looks very impressive, because it takes a lot of time, strength and training from a person.
First you need to start with the simplest. It is necessary to take an emphasis lying down, rest against your fingers and stand like that for a certain amount of time. The phalanges and muscles should get used to the load a little. After all, if you immediately start the exercise, then nothing will work, which is logical. If you can’t immediately get on your toes, then you should not be upset. You can connect a support in the form of knees, thereby reducing the load. But you should not get used to this position, because our main goal is to learn how to do push-ups on your fingers, without the use of assistive devices.
Once you feel confident, you can start doing push-ups. It is required to take a prone position, rest against your fingers and try to bend your elbows. Everything must be done slowly, without sudden movements. If during the exercise you feel an unpleasant sensation, then you need to stop and analyze the condition. After trying again, touch the floor with your chest. If all the same, nothing happens, then you can stand on your palms and start push-ups. At the same time, gradually transfer the load exclusively to the fingers, raising the back side. Due to such actions, you can not only get used to the load, but also get the first result. After that, you should try push-ups exclusively on your fingers. Experts note that the first correct attempt may take several days. There is nothing wrong with that, the main thing is that you succeed. After all, if you start doing the exercise incorrectly, then a lot of trouble will arise.
End technique
With regular practice, you should get something like this:
- It is required to take an emphasis lying down and rest against the fingers. In this case, the arms should be straight, without undercutting;
- Next, exhale and bend to elbow joint touch the floor surface with your chest;
- Inhale the air and do the opposite movement so that the arms become straight.
In fact, this is the whole technique of push-ups on the fingers. At first glance, it may seem very simple, but it is not quite so. Without special training would be quite difficult to do.
Who is contraindicated
This exercise cannot be performed by those who suffer from chronic diseases of the shoulder girdle, elbow and wrist, who have serious injury obtained at work or at home. Experts note that push-ups should not be performed by people with constantly high blood pressure. This can adversely affect your overall health. It is also worth paying attention to overweight people. After all, extra pounds can increase the load several times, harm the phalanges.
Conclusion. Push-ups on the fingers can prevent diseases of the joints, fingers and hands. With regular exercise, it is possible to increase the tone of the body.
