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Video tags
Subtitles
Russian
00:00:02
promised, will be dedicated to push-ups from the00:00:04
floor, but you know how initially I wanted to00:00:08
present this video from the point of view of a00:00:10
complete analysis of the exercise of positioning00:00:12
all the limbs correctly before moving00:00:14
correctly all those joints, angles and so00:00:17
on, that is, the basis of Vichy and the rules00:00:18
to be laid out this is an exercise on molecules, I00:00:20
changed my mind about doing it because after00:00:22
looking at what was happening on YouTube and00:00:25
all the other videos on this topic there is information there, it’s like00:00:27
that and a lot of it, all the basics,00:00:29
everything you need to understand is real,00:00:31
initially it’s there, I thought how00:00:34
can I bring does not particularly repeat the benefits,00:00:37
but at the same time, in general, it is interesting to do00:00:39
something really useful,00:00:40
and I decided to add things to this video00:00:42
that are not always obvious, which00:00:45
often come with experience and which00:00:46
often comes when you00:00:48
begin to understand the work of your body,00:00:49
skeleton and muscles that's why I'm probably00:00:53
sure this video will be useful to everyone,00:00:55
not only beginners but guys with00:00:58
experience, fasten your seat belts, let's get started, let's00:01:00
go with the 5 rules,00:01:11
so guys, let's start with the first, a00:01:13
very popular method, push-ups,00:01:15
especially at the start in order to better00:01:17
feel the pectoral muscles, although this is00:01:18
partly We’ll talk about them a little later why00:01:20
it’s push-ups wide to a wide00:01:22
position of the arms, many squeeze00:01:27
first in this case, it’s very dangerous00:01:30
to perform internal rotation of the00:01:32
humerus in general, all the arms are here, that is,00:01:34
the more you wrap your arms like this, the more00:01:36
dangerous it is, but even with this kind of positioning of the00:01:39
humerus the joint is not in a very good00:01:41
physiological position for itself,00:01:42
unfortunately, okay,00:01:45
everything will be fine at first, but over a00:01:48
long distance with thousands of repetitions,00:01:50
because we do a lot of push-ups, a lot of push00:01:52
-ups, a lot of push-ups stupidly and a lot, and00:01:53
without much understanding of things, over time00:01:56
you will destroy your joint, erase00:01:59
the capsule, erase the tendons of the supraspinatus00:02:01
muscle and so on other muscles, so00:02:03
guys, the most correct, perhaps00:02:06
the correct setting for push-ups is that the00:02:08
elbows look at an angle of 45 to the body, you00:02:11
see here, yes, that is, we introduce them like00:02:14
this and work in this way,00:02:18
you know from what point from the point of view, this00:02:20
can be explained from the point of view of simply00:02:22
nature, the practice of everyday life in life,00:02:26
you will never make such a00:02:28
movement on such a rise, and even in00:02:31
principle, ordinary push-ups, it doesn’t matter what kind of push-ups00:02:33
you do, how you will00:02:35
do it with the inclusion of the back of the legs of00:02:37
stronger muscles that is, you fell, let’s say,00:02:39
yes, you won’t do straight and push-ups are00:02:42
all just artificial crutches00:02:44
invented by us in order to00:02:45
train specific muscles until your00:02:47
body rises like this and you00:02:49
run further if you need to00:02:51
push something, for example, I have something you00:02:54
you won’t push it like this into this00:02:56
wilderness you will push like this you00:02:58
will push like this you will push at an angle you will rest your00:03:00
feet create an angle the support you will not00:03:03
work like this therefore push-ups like00:03:06
many other fitness exercises they are00:03:09
very specific they have a clear00:03:11
goal of loading the desired muscle at the right00:03:14
angle to achieve her height,00:03:16
or00:03:17
gymnastics or the army, no matter where00:03:20
they came up with the technology in order to create00:03:22
equal conditions for everyone, and in general,00:03:24
to count some kind of record as a result00:03:26
because some rules are still00:03:28
needed I got a little distracted by the general thing,00:03:31
now we understand that00:03:33
you can do a wide stance,00:03:34
but it’s better not to clean with it, the main00:03:37
part of your push-ups should happen00:03:39
in this way, the more you open your00:03:42
arms, the more dangerous it is to monitor your00:03:45
condition, monitor how00:03:46
your shoulders feel, don’t crunch Doesn’t it hurt, does00:03:49
everything move easily there people with00:03:51
different people have00:03:52
different genetics, countries have different structures00:03:55
except for the personal joint in general, the00:03:57
joint and you may be ok, you may00:03:59
be fine, just like pulling00:04:01
someone’s head, or rather most00:04:03
people, it’s dangerous to eat who, in principle, in the ocean all their00:04:05
lives they pull by the head, everything is fine, it00:04:07
depends solely on individual00:04:08
parameters, but in general, there is a basic00:04:10
outline that you need to understand and it is better not to00:04:13
take risks and you no longer know what is there with00:04:15
your shoulders, so we found out this,00:04:17
however, with experience and when you know how to00:04:19
effectively use movements,00:04:21
feel the muscle group correctly and00:04:23
load it, you no longer need to do a lot of00:04:25
push-ups, this simply makes no sense, the00:04:28
efficiency of the exercises increases and instead of00:04:30
1000 push-ups to achieve a00:04:32
certain goal, you do 300 to 30000:04:36
push-ups, that is, at the same time, wear on the00:04:40
joints reduces the impact in fact,00:04:42
and with experience, you can do this when you00:04:45
feel yourself, when you are not broken00:04:47
push-ups, when you know how to do them well,00:04:48
you don’t shake, and so on, okay,00:04:51
I can even turn my hands a little towards00:04:53
each other, like this, do homework, sometimes I do00:04:56
push-ups even like this, in principle00:04:58
contradicts the safety of the joint, but I00:05:00
feel myself here, I do everything competently and00:05:02
carefully,00:05:03
thereby better working the upper00:05:06
segment of the pectoral muscle, but I need it and00:05:08
it’s necessary for the guys who have00:05:09
some specific experience,00:05:11
so gain experience, save it up,00:05:13
move forward and then think about it,00:05:15
but the basics you understand the rule, okay, I00:05:18
hope I’ve cleared it up, let’s move00:05:20
on00:05:21
[music]00:05:25
now let’s go through the basic00:05:27
rules of the exercise, just in case, for00:05:29
those who may have forgotten this, don’t00:05:31
understand it yet, let me remind you the first thing you need to00:05:34
start with is the pelvis and arms move monolithically, the00:05:37
movement is performed00:05:39
simultaneously by these parts bodies are not00:05:42
different at the same time, but this base is the base00:05:44
guys, the second one is not bending the torso until, or00:05:47
rather, your lower back under the assembled ones like00:05:49
Michael Jackson, twisting the pelvis,00:05:51
place the legs and how you feel comfortable, you don’t have to put them00:05:54
together, you can even place them on00:05:56
your knee, put them here, there are no rules,00:05:58
the task is for you to work on with the necessary muscles,00:05:59
because then the next moment, if you are00:06:03
working with the pecs, don’t forget to move your00:06:05
shoulders back, open your chest well,00:06:07
push forward, don’t stick out and don’t00:06:09
pinch your shoulders, don’t pull all00:06:12
these things towards you, observe the next moment, don’t00:06:14
bend your elbows too much and fall00:06:16
to the ground, here you are you lose the load,00:06:18
keep the load on the target muscle00:06:20
group at the top, don’t straighten your elbows,00:06:23
especially those with hypermobility, this is00:06:24
complete [ __ ], you will also lose and00:06:26
injure over time, but look00:06:29
how my elbows sag, not everyone00:06:30
will have this, but for me, I especially need00:06:32
to be careful how many types on the Internet00:06:34
saw who presses their legs until, for example, right there00:06:36
in the hall of affairs, they straighten the joint and many00:06:38
simply break down to hell, the girl just00:06:41
collects it with weight, presses it down, you don’t need to00:06:43
do this until you win, it wo00:06:45
n’t lead us anywhere, well, in general, that’s all,00:06:48
and probably when you do incline push-ups00:06:50
on the triceps before training your00:06:52
triceps, so be careful with an00:06:55
excessive angle if there is an excess doula,00:06:58
that is, when you are working to fail, push-up00:07:00
stroke, go down too much, you do00:07:02
n’t need to go down, now I00:07:04
already feel like my elbows are cracking,00:07:06
like there’s some kind of... then the cartilage and went00:07:07
as I feel uncomfortable, never get to these00:07:11
moments and even if you00:07:13
feel quite comfortable, it’s better00:07:15
to avoid the extreme points, in principle, such a00:07:17
rule is not to go to the extreme points and00:07:18
then call the basic rule until you00:07:21
have gained experience and do not understand, it is better to follow it00:07:23
therefore if I work in diamonds, that’s the00:07:26
maximum in the sensations of the muscles, everything is yes, but it’s not00:07:31
necessary, it’s difficult to fly away, it’s not necessary,00:07:34
let’s say, if I put my hands here, press00:07:36
them towards you, too, so often pump the triceps like00:07:39
this,00:07:40
too, I don’t go straight down, you don’t need00:07:43
to bend it completely here00:07:45
I stop and00:07:46
work out all these moments, it’s clear to take the linus of the00:07:51
neck nowhere and we don’t lift anything, we00:07:52
don’t need to just hold our necks neutrally and comfortably,00:07:56
we move on00:07:58
[music]00:08:02
so guys, you shouldn’t focus on just push-ups00:08:04
either, this00:08:06
exercise is good, but still it’s00:08:08
very difficult to adjust correctly to it00:08:10
shift the angle to shift the sensations, this is a00:08:13
good basic exercise, but I00:08:15
recommend it to you even from the very beginning,00:08:16
complement the isolation, here is just00:08:18
rubber, let us create an absolutely00:08:21
good alternative to bringing your arms together in00:08:23
a crossover, thereby you can do the00:08:25
biomechanical movement00:08:27
of your arm correctly, we will implement the task of the chest00:08:30
well and and we feel the feast, it00:08:32
tenses up, thereby you improve the00:08:34
nervous neuromuscular connection, you begin to00:08:36
feel this muscle better and thus00:08:37
in push-ups it will be00:08:40
much easier to make it much easier, then you can feel00:08:42
that muscle in the basic exercise, so00:08:44
we don’t physically squeeze push-ups, we use00:08:46
other exercises, also look at00:08:49
our work The humerus in relation00:08:52
to the torso can be transferred to a plane, a00:08:55
push-up exercise, yes on the floor, look00:08:57
here, we bring the arm to the torso,00:09:00
thereby training the chest well,00:09:02
why can’t we do the same,00:09:03
yes, for example, our arm has a stationary00:09:06
magnesium body, turning the difference, there is simply00:09:09
no difference practically one stationary00:09:12
part was brought to her, another approaches,00:09:14
and vice versa, we just start00:09:15
playing with these things, so even when I00:09:17
work in a crossover, sometimes I tuck00:09:19
the body towards the arm, thereby it is much better to00:09:21
feel the chest and00:09:23
here I slightly stretch, tuck,00:09:26
stretch, tuck, stretch the00:09:29
same on the floor look, maybe we can00:09:31
make a movement and turn the body a little bit on00:09:36
the rise, thereby the00:09:40
chest will engage very well, you will really feel great on the00:09:43
tops, it’s just stupid, another moment to00:09:48
simplify the understanding of these things can be00:09:51
done somewhere else so that00:09:54
you have support with your legs, here I am for example,00:09:56
I just took it upon myself to test myself,00:09:58
try it, sit down comfortably,00:10:01
stretch my chest a little, look, and00:10:04
I start squeezing myself with my hand, rise00:10:06
and turn,00:10:09
you can even00:10:11
isolate the chest well in this way when you don’t have00:10:12
rubber, it’s essentially an analogue of a crossover,00:10:14
here you can adjust the00:10:17
load with your feet, conveniently and casually. let's go00:10:19
cool it turns out the00:10:21
next moment we took the rubber, pulled it up,00:10:25
stood on the floor and do it without push-ups,00:10:28
do it, bring it into a position where00:10:29
your chest is in tension until00:10:31
it tenses, holds this rubber,00:10:33
resist manifests itself and do the00:10:35
movement, do push-ups, get up, thereby you00:10:39
begin to better understand what needs to be00:10:41
done in push-ups, what you need to00:10:43
bring your hands together, what you need to bring your hand in, the00:10:46
rubber doesn’t let you forget about it,00:10:47
especially at first it helps you00:10:48
do it, and at the end you can finish off the00:10:52
rubber, bring it together and hold it on the push-up, brought it down, done the push-up,00:10:56
brought it down, take00:11:00
the exercise to a cosmic level,00:11:02
disgracefully with what you did, let's move00:11:11
on, guys, remember, yes, I repeated many times00:11:15
that you need to00:11:17
visualize bringing your arms to the floor,00:11:19
because in fact, it’s somehow not strange that the narrow00:11:22
placement of the arms in the context of push-ups on the uneven00:11:24
bars, in the context of push-ups from the floor,00:11:26
is better for chests. I said it00:11:29
several times but I will repeat again00:11:31
why because here the amplitude is greater00:11:33
in its amplitude color compare00:11:36
the amplitude plus the press better00:11:38
concentration00:11:39
this is better00:11:42
how we can implement this with the help of00:11:45
the floor before mentally bringing our hands together we press as00:11:47
if on the floor but not everyone does it00:11:48
much better grab some beams00:11:50
or some sticks for something on the00:11:53
bench on the sides and when you do00:11:55
push-ups you will bring these hands together like this00:11:57
during the movement and we bring them together and00:11:59
push Elena’s door into each other and00:12:02
thus the chest turns out to be00:12:05
it’s good to live through such a moment, the00:12:07
next moment is how to shift the emphasis to00:12:10
the upper part, look at the rules according to the type00:12:13
there, keep the body straight, everything like that, after00:12:16
all, you know the thing for the majority, in00:12:20
our case, we can00:12:21
manipulate it, look, I raised my ass00:12:23
against all the rules, in theory, but at the same time,00:12:26
how I move, I do push-ups and move00:12:28
diagonally, look at how I walk00:12:32
diagonally, it’s not just00:12:34
up and down, but I walk diagonally,00:12:37
thereby the upper segment of the pectoral muscle,00:12:39
which remains behind the majority and00:12:41
on which, in general, it is worth emphasizing at00:12:43
the beginning of my training, it turns on00:12:45
much better, although at the same time look at00:12:47
what position I am in to the sides,00:12:50
it would seem yes, but at the same time, understanding the essence of00:12:53
things, you improve the efficiency of your00:12:56
work, and vice versa, I can about00:12:59
drop my ass in theory, everything is00:13:01
some kind of [ __ ], that is I don’t know how to do push-ups00:13:03
from the outside, people think so, but at the same time00:13:05
I haven’t failed my lower back, I’m not putting it at00:13:08
risk of injury, it’s connected but00:13:10
failed and I’m working on push-ups,00:13:13
so the lower segment of the chest is connected and00:13:16
you can do the same on the floor until I failed00:13:19
and worked on the lower segment but00:13:21
of course00:13:22
push-ups on a low bar00:13:24
push-ups on parallel bars00:13:26
will work better in this case,00:13:29
of course if we’re talking about the lower00:13:31
segment like this guys and the last thing00:13:34
I would like to say today don’t be afraid to00:13:36
simplify, start your path with push-ups00:13:41
on your knees with push-ups with bent legs00:13:45
make your work easier study the00:13:48
basic movements first, because your basis00:13:50
is your arms, the basis of the arms, the basis of the pectorals, until00:13:53
you understand this, there is no point in even00:13:55
exposing your legs, there is no point in complicating your00:13:57
movements, making everything beautifully even, there is no00:14:00
point in this,00:14:01
like everywhere else you need to sharpen an ax,00:14:04
spend time on preparation, do00:14:06
this just put your feet on00:14:09
your knees, you will definitely speed up your progress,00:14:11
well, that’s all the materials, just00:14:14
like that, use the relay for your health,00:14:17
you have a very interesting path, I’m glad to00:14:19
share all this information with you, don’t00:14:21
forget that we have our own00:14:22
website with a training program with prints00:14:26
this is a new method of teaching ours, well,00:14:28
look at telegram instagram, there is00:14:30
also all the information there and00:14:32
now there is a second channel where in the future there will be00:14:34
such videos on the biomachines channel we00:14:36
will gradually come to the level of films,00:14:38
but rather educational00:14:41
big films, I hope we will come to this, I do00:14:42
n’t promise, but I’m striving for this,00:14:44
that’s why I’ll post these videos on the00:14:46
second channel, simpler trainings, you and00:14:48
so on, and here there will be quality and00:14:49
mass participation, we’re developing, we’re moving into00:14:52
the future, guys and girls are also in touch00:14:57
[music]Description:
Ссылка на второй канал: https://www.youtube.com/channel/UCS_7fTcB1iIvcxYkQvwj9WA 0:00 - Познаем силу 01:00 - Нюансы широкой постановки 05:20 - Главные принципы отжиманий 07:58 - Джедай отжиманий 13:34 - Не бойтесь упрощать 14:14 - Важно BIOMACHINE Tg | https://t.me/bmchn VK | https://vk.com/bmchn Автор (Роман Овчарóв) Tg | https://t.me/ovcharovcorporation Inst | https://www.facebook.com/unsupportedbrowser @bmchn
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