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Отжимания от пола. Правильная техника и основные ошибки.

11 Самых Худших Ошибок в Отжиманиях, Которые Мешают Прогрессировать

11 Самых Худших Ошибок в Отжиманиях, Которые Мешают Прогрессировать

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Сколько Нужно Отжиматься в День, Чтобы Набрать Мышечную Массу?

Сколько Нужно Отжиматься в День, Чтобы Набрать Мышечную Массу?

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отжимания обучение

00:00:02

Hello and Anatoly Goryachev and you are on the

00:00:04

channel of the body system and as you already

00:00:06

guessed, today we will talk about

00:00:08

push-ups from the floor, more precisely,

00:00:10

and complete training from scratch again, these

00:00:13

unloved push-ups

00:00:14

are difficult, it’s not clear how to do it

00:00:17

correctly since school, you hate this

00:00:18

exercise, I don’t blame you, I understand you

00:00:21

are trying to

00:00:22

immediately perform the classic version and

00:00:25

of course you can’t do it because your

00:00:27

muscles are not ready.

00:00:28

Today we will approach this issue in

00:00:30

more detail and be sure that at the end of

00:00:33

the video you will have a

00:00:35

clear action plan for strengthening your muscles

00:00:37

so that you can eventually do the classic

00:00:40

push-up easily. and just without much

00:00:42

pain and injury sounds good, but in

00:00:45

practice it will be much cooler to implement this

00:00:47

by the way, my advice is suitable and I

00:00:49

will also be glad for girls if the fair

00:00:51

half of humanity joins,

00:00:53

watches the video and in the future will

00:00:55

confidently do push-ups, in general, I believe you

00:00:58

guys, so let’s get started this video lasts

00:01:00

not five minutes and I will explain why, for

00:01:02

better assimilation of information, I decided to

00:01:04

break it into two parts, theoretical and

00:01:07

practical. I understand that for an experienced

00:01:10

athlete, for someone who has been

00:01:12

able to do push-ups since school, this is not news;

00:01:14

banal knowledge, but for some it is

00:01:16

banal, and for a fitness beginner, so Let's

00:01:19

say a first-grader is valuable

00:01:21

information that he will use,

00:01:23

especially in theory, we will analyze the anatomy of the

00:01:25

exercises, which muscles work, we will also

00:01:28

identify negative factors that are already

00:01:31

affecting you and do not allow

00:01:33

yourself to perform this exercise correctly,

00:01:35

in terms of practice, we will break it down also

00:01:38

smoothly so that the beginner gradually strengthens the

00:01:41

target ones the muscles will be in three stages at

00:01:43

each stage with three exercises and in

00:01:46

the end, having completed all three stages, you are sure you

00:01:49

will move on to the classic push-up from

00:01:51

the floor and then you will build up

00:01:53

the quantity, so let’s start with the factors

00:01:55

that influence the performance of this

00:01:56

exercise, your task is to find those that apply

00:01:59

to you and I will explain how this will

00:02:01

have a positive impact, you have weak targets,

00:02:04

even if it’s trivial that the muscles that are

00:02:07

involved in the work in this movement

00:02:10

cannot cope, they need to be systematically

00:02:13

strengthened. From this, you can still draw the

00:02:15

following conclusion:

00:02:17

you lift the weight of your body, albeit not

00:02:20

like in pull-ups, by the way, guys,

00:02:22

I have a pull-up roller from scratch

00:02:24

I released it back in the summer and now

00:02:27

feedback is coming back to me,

00:02:29

indeed, the guys learned how to do

00:02:31

pull-ups thanks to my video, I’m

00:02:33

very happy with this, I’m sure and it

00:02:36

will be useful for you to watch it in the future,

00:02:37

so click on the hint but don’t

00:02:40

forget to watch this video to the end, which is

00:02:43

what I’m on you stopped, you lift your

00:02:45

weight and directly the excess fat that

00:02:49

you have is an additional point

00:02:51

that pulls you down, so your

00:02:54

task is to get rid of excess weight in parallel with

00:02:56

strengthening muscles, for

00:02:58

this you need to create a calorie deficit,

00:03:01

change your diet, increase

00:03:03

activity, many factors, this is a separate

00:03:06

topic for the video which there

00:03:07

will definitely be another moment when you are too

00:03:10

thin, your muscles are not weak, you need to

00:03:13

strengthen them, you need to feed them,

00:03:15

increase your diet at the expense of complex

00:03:17

carbohydrates, healthy fats, and you need

00:03:21

some sky-high figure, passion for

00:03:24

protein, on the contrary, leaning more on cereals,

00:03:27

durum wheat pasta is yours

00:03:29

the task is

00:03:30

to gain calories, you train and

00:03:33

spend on this energy, so in

00:03:36

these two cases it will be important to systematically

00:03:39

strengthen the target muscles through

00:03:42

building exercises if you have

00:03:44

excess weight

00:03:45

you need to get rid of it if you are

00:03:47

very thin and weak you need to

00:03:49

strengthen muscles and gain muscle

00:03:51

mass

00:03:52

other factors include injuries,

00:03:53

individual characteristics of violations in

00:03:55

posture, if everything is very clear for a strange person, you

00:03:57

need to contact a specialist, identify the

00:04:00

problem, choose the right course of treatment,

00:04:02

recover, and then move on to

00:04:04

training, then with individual

00:04:06

characteristics and violations of posture, it becomes more and more

00:04:08

difficult; they can influence the technique of

00:04:11

performing exercises; the

00:04:13

violation will be improved since the

00:04:15

load or other issues are not distributed correctly

00:04:17

and you need a look from

00:04:19

specialists, ideally if this is a Pilates coach

00:04:22

in the body system team, such a

00:04:24

coach is an excellent movement

00:04:25

specialist Victoria is good, I’m sure you

00:04:28

will be interested in listening to the opinion of such a

00:04:31

specialist about this exercise,

00:04:33

hello everyone, my name is Victoria I am a

00:04:35

motor specialist and probably

00:04:39

each of you knows that a word consists of

00:04:42

letters, times consists of several words, and a

00:04:45

whole sentence consists of several phrases

00:04:47

approximately according to this principle, and a

00:04:51

large

00:04:52

exercise looks like it consists of many

00:04:54

small movements, using the example of push-ups, we will

00:04:58

look at these components in order to

00:05:01

improve biomechanics of push-ups eliminate

00:05:04

all injuries and prepare the tissues for

00:05:07

movement you only need an

00:05:10

exercise 3 minutes of your time

00:05:13

the first exercise is we will

00:05:15

prepare the pectoral muscles for movement

00:05:18

for this place your hand in this

00:05:20

position take a small ball I have

00:05:23

it of medium hardness and

00:05:26

calmly straight we we move along the

00:05:30

muscle and the pectoral muscle is attached to the humerus

00:05:33

bones, it is located and located like a fan,

00:05:38

so the movement will be a little obliquely

00:05:41

diagonally to the humerus

00:05:44

move calmly and evenly at a slow

00:05:46

pace,

00:05:47

we feel a little discomfort, you won’t

00:05:49

believe it on the hand from it is attached

00:05:51

in just one place on the body, this is the

00:05:54

sternoclavicular the joint we will

00:05:56

work with is our second exercise,

00:05:58

place

00:05:59

one finger on one edge, collarbone 2

00:06:02

is located approximately near the humerus,

00:06:05

start doing this intricate

00:06:07

simple movement,

00:06:09

that is, the hand moves as if

00:06:12

forward and we need to move

00:06:14

the shoulder blade, move the collarbone and you are under

00:06:17

your fingers you will feel how to

00:06:19

learn how to move one end over the

00:06:22

other, repeat this for a minute,

00:06:25

such a compound simple exercise and for the

00:06:28

3rd exercise you will need a roll or a

00:06:31

complex roll of towels, sit

00:06:34

on your stomach, put your hands on top, lower down

00:06:37

while inhaling, push the paw away from you, the

00:06:40

angry shoulder blades rise up at the head as you

00:06:43

exhale, lower your shoulder blades down and you will

00:06:46

feel that your neck will be a little

00:06:48

freer. One of the common mistakes in

00:06:53

push-ups is when the shoulders rise to the ears

00:06:56

and all this is due to the fact that the shoulder blade does not

00:07:00

know the downward movement, so we will

00:07:04

move it up to a typical position and

00:07:07

lower it down, and so on just three

00:07:10

exercises that will help you improve the

00:07:13

biomechanics of push-ups, the

00:07:15

first is preparing the tissue for push-ups, the

00:07:19

second is improving the mobility of the

00:07:22

sternoclavicular joint and the third

00:07:25

is we will get the shoulder blade to move

00:07:27

up and down, understand the technique of performing

00:07:30

the exercise is a template on which you

00:07:32

superimpose your individual

00:07:33

characteristics and this is normal don’t be afraid to

00:07:36

try to slightly change the position of the arms

00:07:39

of the body, look for the most comfortable

00:07:42

position where you understand that the movement

00:07:45

is safe, correct,

00:07:47

effective, therefore, working in a zone of

00:07:50

comfortable sensations and you will

00:07:52

never injure yourself, you

00:07:54

will definitely come to the result, since we have a

00:07:56

detailed analysis of the topic, it is important to understand the

00:07:58

muscles involved in this movement the

00:07:59

main work is performed by the pectoral muscles; the

00:08:02

deltoids are also worked, especially the

00:08:05

anterior bundle and the triceps extend the arms;

00:08:08

this does not mean that the other muscles do

00:08:10

not work at all; the load falls on them

00:08:12

less; the role of the stabilizer is

00:08:14

actively performed by the abdominal muscles and their

00:08:16

strengthening; it is important for training tasks that the

00:08:20

serratus anterior muscle is also actively involved in the work you can shift

00:08:23

the emphasis on the muscles depending on the technique of

00:08:25

performing the exercises, different

00:08:27

hand positions, but today we are considering

00:08:29

the classic version and, in my opinion,

00:08:30

it most evenly distributes the

00:08:34

load between all the muscles. As you

00:08:36

watch the video, you may

00:08:38

have a question in your head: why even

00:08:40

master such a complex exercise when

00:08:42

you can work out on exercise machines or with

00:08:44

dumbbells, also strengthen your muscles; understand one thing, the

00:08:47

strength of the chain is determined by the weakest

00:08:50

link

00:08:51

and exercise with your own weight is the

00:08:53

foundation of great athleticism where you

00:08:55

learn to control your body and

00:08:58

strengthen your muscles with whole links; exercise machines will not give

00:09:00

such an effect, especially

00:09:04

isolating exercises and if you master

00:09:08

push-ups you will have an excellent basis for

00:09:11

other exercises, more complex

00:09:13

technical ones, for example, pull-ups, do push-

00:09:16

ups on the floor 20 times, be sure that

00:09:19

you can do something on the horizontal bar,

00:09:21

especially for girls, you

00:09:24

usually lag behind upwards and such an excellent

00:09:27

exercise will help strengthen it

00:09:29

properly so that you I

00:09:31

felt comfortable with any workout in the

00:09:33

gym and with my own weight,

00:09:35

too, so it’s time to move on to

00:09:40

practice, but before that I want to convey one

00:09:42

important idea on the basis of which the

00:09:44

training process will be built for the

00:09:46

first year in the life of fitness, like the first

00:09:48

year in the life of a child, and this is an excellent

00:09:50

example of a well-constructed

00:09:52

training process, remember how

00:09:54

a baby develops from 0 to a year,

00:09:56

first he learns to hold his head up, then

00:09:59

roll over, then he sits down, crawls,

00:10:01

gets up, and only when the

00:10:04

muscles are properly strengthened and the vestibular apparatus

00:10:06

develops, he begins to walk by

00:10:08

analogy, we have the same push-ups on the

00:10:11

floor, this is the end result our

00:10:13

training process and the main

00:10:15

mistake of a beginner is that he tries

00:10:17

right away without even having time to learn to

00:10:21

hold his head up try to do push-ups

00:10:23

try to walk so I

00:10:26

divided the entire training process into three

00:10:28

stages so that you smoothly strengthen the

00:10:31

muscles without injury and fit the main

00:10:34

exercise of today’s video in each

00:10:36

stage there will be three exercises and only

00:10:39

when you have completed at least 10 repetitions

00:10:42

in the correct technique you move on to the

00:10:45

next step and so on until

00:10:47

you get to the last one, do

00:10:49

the last one, go directly

00:10:51

to push-ups and I will definitely show you how

00:10:55

to do it correctly,

00:10:56

what mistakes there may be, your task is to

00:10:59

further develop quantity so let's

00:11:02

start training stage 1 the first

00:11:04

exercise is push-ups from the wall

00:11:06

quite simple for a beginner the

00:11:08

mechanics are very similar to push-ups but

00:11:11

the load of course will be much less but the

00:11:12

same target muscles are strengthened so

00:11:15

this is a great start for a beginner and so we

00:11:17

place our hands a little wider than shoulder width and don’t

00:11:20

raise them too much high but also too

00:11:22

low, approximately just below the chest, at

00:11:25

this level, also during the movement

00:11:28

you can lift your heels off, smoothly lower

00:11:30

down and squeeze your elbows sharply, straightening

00:11:35

is not necessary, try

00:11:36

to learn to control the movement and

00:11:39

feel the muscles that are connected to

00:11:42

the work, it’s clear if you perform more than 15

00:11:46

repetitions you don’t you will feel the muscles so strongly,

00:11:49

it means this step is too easy for you,

00:11:52

also do not arch too much so the

00:11:56

natural curve of the lower back is maintained

00:11:58

and do not turn your elbows too much to the

00:12:00

side at about an angle of 45 degrees

00:12:02

if you have a wall bars at home, this is

00:12:05

generally an excellent option, you can

00:12:07

control the difficulty lower your arms

00:12:09

a little lower with You can also

00:12:10

do this against a wall, but it’s not comfortable enough

00:12:13

for your hands; you do more than 10

00:12:16

repetitions easily and with the correct technique,

00:12:18

which means it’s time to move on to the next step,

00:12:21

but you still need to do two exercises on the

00:12:24

first level, the first step, the second

00:12:26

exercise is a plank in a lying position,

00:12:28

essentially push-ups, and then there is a constant

00:12:30

plank plus movement, so it is important

00:12:32

to practice this exercise, our task is

00:12:35

to stand for at least 30 seconds, see

00:12:39

how it is done correctly, make sure

00:12:41

that the shoulder is strictly

00:12:45

above the hands,

00:12:46

turn them slightly to the side, then

00:12:52

do not go forward and backward and

00:12:56

control the lower back with the

00:12:59

press. here it plays a very important role,

00:13:01

also do not twist your neck down, if it’s

00:13:05

hard for you to stand for 30 seconds in one go,

00:13:08

then do it as follows:

00:13:09

stand for 10 seconds, then lower your knees for 5 seconds,

00:13:15

continue to stand for another 10 seconds and so on

00:13:18

until it’s easy and you can take

00:13:21

short breaks for 30 for five seconds each, but

00:13:23

the task is to stand for 30 seconds without a break,

00:13:27

if you can handle this, you can

00:13:30

move on to the next exercise,

00:13:31

step 1, third exercise, I decided

00:13:34

to diversify the training process by

00:13:35

adding exercises from Pilates

00:13:37

in order to release blocks and

00:13:40

clamps in the muscles, and this is very important because

00:13:42

they are there are negative factors

00:13:45

that affect the exercise; the varnish does not

00:13:47

allow water to flow easily and freely; you

00:13:49

will need either a pillow or such

00:13:52

blocks; in general, a small height

00:13:55

is good if they are soft; unfortunately, I do

00:13:57

n’t have those, so you

00:13:58

will have to be patient a little;

00:14:00

then take the correct position;

00:14:06

bend your legs at an angle of 90 degrees;

00:14:10

we make sure that the lower back is also at a

00:14:13

90-degree angle downward, round your back and

00:14:15

make a natural bend,

00:14:19

ask for the first time

00:14:21

to check from the side because it’s

00:14:24

difficult to evaluate yourself, and lower your head,

00:14:30

stretch your arms in front of you, also at an

00:14:35

angle of 90 degrees, the next task

00:14:40

is to begin to turn your arm, but don’t

00:14:45

waddle, and everyone body and we try

00:14:47

not to twist the lower back, we

00:14:50

consistently wait for the moment when you

00:14:54

want to turn around, segment by

00:14:57

segment, you will feel

00:15:02

no, the task is to immediately reach the floor,

00:15:05

here everything is individual, you don’t need to do

00:15:08

it abruptly and you don’t need to tear your ligaments and

00:15:11

muscles at

00:15:12

any cost, try to reach it, it’s

00:15:17

important not to roll over like a boulder,

00:15:20

namely, feel how segment by

00:15:22

segment goes, that is, first the hand goes

00:15:25

further, you feel the pectoral muscle,

00:15:28

it begins to pull, turn you around

00:15:31

with your head,

00:15:36

work in the zone of comfortable sensations 10

00:15:40

repetitions each side,

00:15:42

do not forget to correct yourself if

00:15:44

you feel that your back is starting to round

00:15:47

in the area the lower back

00:15:55

is excellent, with this you can complete the first

00:15:59

step if you confidently completed all the

00:16:02

exercises, move on to the second second

00:16:07

step the first exercise let's call it

00:16:09

a ladder, we will need such blocks or

00:16:12

it could be a stack of books, the most important thing is

00:16:14

that they are not much higher and the surface

00:16:16

is stable for your safety

00:16:18

is performed as follows In this way, we place

00:16:21

the blocks forward in front of us, we take the

00:16:24

plank position in the prone position from the first

00:16:29

step,

00:16:30

you know how to do it correctly and

00:16:32

we perform the lift and forward, you can

00:16:35

first tilt the body a little

00:16:38

so it will be easier, the next movement is

00:16:43

smooth under control, we do not lift the pelvis

00:16:45

up,

00:16:47

we try not to swing the flax,

00:16:50

you can also initially

00:16:52

become a little wider stability will be

00:16:55

better 6 repetitions on each hand,

00:17:01

we alternate

00:17:07

also it does not twist the neck down,

00:17:10

there is another option, in my opinion,

00:17:14

it is a little more complicated, in the backward movement

00:17:18

we place our hands in front of the blocks, we also

00:17:23

take the plank position and perform the

00:17:27

backward movement, we also alternate the hands, the

00:17:30

same principle is

00:17:36

necessary perform 6 repetitions on

00:17:39

each hand, you can alternate options 1

00:17:43

and 2, which one do you like best? second

00:17:46

step, second exercise, this is a

00:17:47

dynamic plank, the

00:17:49

abs are actively working, the muscles of the

00:17:51

arms are strengthening, the stabilizers are also working,

00:17:54

we again take a lying position,

00:17:56

in general, this position will become familiar to you

00:17:58

since push-ups are like mine I already

00:18:01

said this and there is a plank only in

00:18:03

motion, so it is important that you

00:18:05

feel comfortable in this position,

00:18:07

feel the tension of a strong one, so

00:18:11

in the first two steps we are actively

00:18:14

mastering many, place it a little wider for

00:18:18

stability of the body, don’t lift it too much up,

00:18:20

your task is not to transfer a

00:18:23

strong center of gravity to one hand

00:18:26

touch the shoulder, that is, you don’t need to

00:18:28

fall into the box and gently touch the

00:18:32

shoulder, we try to move minimally from

00:18:35

side to side and 6 repetitions for

00:18:41

each hand. There are also more complex

00:18:45

options, but in general they are more

00:18:48

suitable for variety, and this one is also suitable, but if

00:18:51

someone wants something more difficult now

00:18:55

I’ll demonstrate

00:18:57

[music]

00:18:59

shoulder shoulder bucket

00:19:02

hip shoulder involves the hip

00:19:07

core a little variety of the training

00:19:10

process as a whole, the meaning will not change

00:19:13

also watch your lower back so that the

00:19:17

abs work actively, do not twist your neck and

00:19:19

try to perform smooth,

00:19:21

controlled movements, do not swing from side

00:19:23

to side, I’ll remind you again, 6

00:19:26

repetitions per each arm,

00:19:27

second step, third exercise, we

00:19:30

will gradually strengthen the lower back, get

00:19:33

on all fours, make sure that the shoulder

00:19:35

is strictly above the hand and here, too, the angle is

00:19:38

90, then we simultaneously raise the

00:19:44

arm and press the leg back, it is important to make

00:19:49

the movement smoothly with the legs, that is, make sure that it

00:19:53

is not jerky such a

00:19:55

movement did not put a load on the lower back

00:19:56

at all, it’s great if you ask someone

00:20:00

to put an object on the lower back and it doesn’t

00:20:02

fall over you during the exercise, it

00:20:04

will show that you have it in a stable

00:20:06

position,

00:20:08

softly and under control, as if

00:20:10

you were pressing the pedal,

00:20:12

changing it looks a little forward do not

00:20:17

twist your neck down, stretch to the

00:20:23

end,

00:20:26

6 repetitions on each side,

00:20:32

minimally engage your lower back, try

00:20:38

to keep it

00:20:40

stable, I am sure that many will just

00:20:45

linger at the second stage because the

00:20:47

exercises have already become more difficult,

00:20:49

once you master them, perform the

00:20:52

required number of repetitions, you will understand what

00:20:53

you are doing smoothly and under control, you can

00:20:56

move on to the third step, I'm waiting for you, the

00:21:01

third step, the first exercise is

00:21:03

push-ups from the knees, now we've

00:21:05

come close to the classic version,

00:21:07

since many of the recommendations from this

00:21:09

exercise are suitable for push-ups from

00:21:12

the floor, place your hands

00:21:18

shoulder-width apart, make sure that the shoulder is

00:21:21

not above the hand twist your neck down and it’s important not to

00:21:25

stiffen your shoulder blades like this, that is,

00:21:27

don’t pull them together too much and don’t squeeze your

00:21:30

back muscles, this greatly interferes with the movement and

00:21:32

also make sure that your elbows don’t go

00:21:36

too far forward like that, they go at an angle of 45

00:21:39

degrees, so don’t turn your hand

00:21:42

inward

00:21:43

among so that it is slightly turned

00:21:45

outward turn on the

00:21:46

abdominal muscles do not sag in the lower

00:21:50

back and gently carefully perform the

00:21:56

forward movement

00:21:58

sharply elbows do not straighten with effort

00:22:02

exhale the

00:22:03

movement is smooth and controlled do not

00:22:08

twist the neck down

00:22:14

perform 10 repetitions 3rd stage the

00:22:17

second exercise is lifting from the elbows

00:22:20

for many it is given no easier than

00:22:22

classic push-ups, and now you

00:22:24

will understand why

00:22:26

we take the plank position, but on the elbows we

00:22:32

also make sure that the

00:22:35

natural curve of the lower back does not sag and we begin to

00:22:38

lift up the position,

00:22:44

lying down, 6 repetitions on each hand, do not

00:22:50

forget to alternate hands,

00:22:52

you can do three and then

00:22:57

once again, three repetitions, perform

00:23:05

6 repetitions on each hand and this is already

00:23:08

very close to push-ups because in terms of the

00:23:11

level of force

00:23:13

required, it is very similar to classic

00:23:15

push-ups, the arms are well strengthened, the

00:23:18

press also works, stage 3, the third

00:23:21

exercise, you can exhale calmly,

00:23:23

it is much easier and serves for

00:23:25

eliminate muscle blocks and improve

00:23:27

mobility, you take a position on all

00:23:30

fours,

00:23:34

then you keep your lower back stable; the

00:23:38

natural curve is, that is, there is no need

00:23:40

to bend or round;

00:23:43

you stretch out your hand and perform a turn

00:23:46

only at the expense of the thoracic region,

00:23:49

that is, there is no need to turn; the

00:23:52

movement is soft, controlled and in the zone of

00:23:55

comfortable sensations is not you need to

00:23:57

immediately turn 180 degrees

00:24:00

through the pain very carefully and the other

00:24:05

side too,

00:24:10

here are 10 repetitions on each side,

00:24:15

well, all the steps are over,

00:24:19

if you successfully completed them, then you are already

00:24:22

ready for the classic push-up from the floor

00:24:25

forward; I paid attention to many mistakes

00:24:30

in previous exercises there is no

00:24:32

need to unduly arch your lower back,

00:24:33

twist your neck down, move your elbows forward,

00:24:37

which puts unnecessary stress on the

00:24:38

shoulder joints; in the

00:24:39

classic version, the movement is smooth and

00:24:42

controlled;

00:24:43

do not sharply straighten your elbows; do not

00:24:45

twist them; make sure that your

00:24:47

shoulder is above your hand;

00:24:50

look slightly forward and do not turn off the

00:24:53

press; it should always be there. in

00:24:55

good shape and will stabilize your

00:24:57

position,

00:24:58

pay attention to errors in technique in the

00:25:00

movement, do not tighten your back muscles, do not

00:25:03

squeeze your shoulder blades too much, so you complicate your

00:25:05

movement, twist your neck down, you

00:25:08

provoke excess stress on the

00:25:10

cervical spine, which can lead to

00:25:12

disruption, lifts the pelvis up, you are more

00:25:15

for actions into the work of the cruciate muscle

00:25:17

if the goal is such, this is normal, but in the

00:25:19

classical version this is an error in

00:25:21

technique, if you listened carefully, you

00:25:23

probably noticed that I

00:25:25

lean forward a little, but as I said,

00:25:27

technique is a template on which

00:25:29

individual characteristics are superimposed,

00:25:30

so I better control the movement and

00:25:33

evenly distributing the load between the

00:25:35

target muscles,

00:25:36

dear viewer,

00:25:39

the video of learning push-ups from scratch has come to the end, I’m glad

00:25:41

that you watched up to this point, but

00:25:43

I’ll be even more glad if you really

00:25:45

take my advice and

00:25:47

eventually learn how to do push-ups from the floor,

00:25:49

be sure to write to me then I’ll do it for you I’ll

00:25:51

be glad I still have two gifts for you

00:25:53

since you watched to the end,

00:25:56

look at the description and there

00:25:59

will be conditions for receiving them; this is a training program and

00:26:02

lessons on healthy eating; subscribe

00:26:05

if you haven’t forgotten yet; like if you liked the video;

00:26:07

Anatoly Hot was with you

00:26:10

and the body system channel for healthy

00:26:12

athleticism and see you again

Description:

Чтобы получить ссылку на закрытое видео с домашней тренировкой и уроки по питанию, тебе нужно подписаться на мой YouTube канал, Instagram аккаунт https://www.facebook.com/unsupportedbrowser и Telegram: https://telegram.org/ затем напиши в директ, на почту или оставь комментарий здесь, и я лично отправлю тебе программу! Тренер по пилатесу: Виктория Хорош https://www.facebook.com/unsupportedbrowser Хочешь чтобы я курировал тебя онлайн? https://sistematela.ru/yourhotdays/ Фитнес студия "Система тела" в Москве: https://sistematela.ru/ Мой Инстаграмм: https://www.facebook.com/unsupportedbrowser Tik Tok: https://vm.tiktok.com/WTpsAH Telegram: https://t.me/sistematela Почта: [email protected] Приветствую, зритель, я Анатолий Горячев и это канал Система Тела. Мой посыл в видео максимально простой, «научись отжиматься правильно и без последствий для здоровья». Я понимаю, 26 минут — это много твоего времени, но необходимо для глубокого понимания данного элемента + много другой полезной информации, которая будет актуальна и в других упражнениях. Отжимания от пола давно являются показателем тренированности человека, это фундаментальное движение со своим весом и ты сможешь его освоить быстро и безболезненно посмотрев этот ролик. Я постарался разжевать абсолютно все тонкости и даже пригласил другого тренера по пилатесу и отличного двигательного специалиста Викторию Хорош, чтобы ты услышал и её рекомендации. Успехов тебе и приятного просмотра! Структура видео. 00:00 О чём будет видео? 01:54 Факторы влияющие на твои отжимания. 04:33 Правильная пилатес разминка мышц перед отжиманиями. 07:55 Анатомия упражнения (какие мышцы работают). 08:35 Зачем тебе нужны отжимания? 09:36 Практика. Подводящие упражнения. 1 ступень. 16:04 Практика. Подводящие упражнения. 2 ступень. 20:58 Практика. Подводящие упражнения. 3 ступень. 24:26 Отжимания от пола. Правильная техника и основные ошибки.

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