Push-ups with cotton are a rather difficult type of exercise that requires good physical fitness of the athlete. Moreover, we are talking here not so much about the developed muscles, but about the speed of reaction. In simple terms, the athlete must learn to perform a powerful effort in the shortest possible time.
Explosive push-ups (which include clap exercises) can be done in a wide variety of variations. It is important to know the technique well, because not only the useful effect of the exercise depends on this, but also the integrity of your forehead, which, in case of incorrect execution, risks touching the floor very painfully.
Why do we need such push-ups at all and who are they suitable for?
Answering the question of what push-ups with cotton behind the back or in front of the chest, as well as other "explosive" types give, let's find out why they are performed.
- In addition to developing the strength qualities of the hands, the speed ones are also trained.
- The athlete learns to perform the task powerfully, with strength, and very quickly;
- Not only the muscles are trained, but also the nervous system;
- The athlete develops the speed of his reaction at a controlled time.
The program of push-ups with claps is included in the training plan for boxers, kickboxers, fighters in martial arts, where it is important for an athlete to develop fast and powerful punching force with his hands.
By the way, not only push-ups can be explosive. For example, you can also start squatting with a jump at the end. Moreover, the exercise is quite effective. True, and traumatic for those who do not follow safety rules and do not follow the technique.
What muscles work?
Unlike traditional push-ups, the cotton exercise affects a larger muscle group:
- Triceps;
- Serratus anterior muscle;
- Pectoral muscles;
- Press;
- Gluteal muscles;
- Quadriceps;
- Iliopsoas and square;
As you can see, you use the muscles of the core (responsible for the correct position of the body in space and the correct geometry of the spine), and the arms, and the abdomen. In addition, train your reaction speed and explosive power.
Benefit and harm
What are the benefits of cotton push-ups, let's find out this point:
- Intermuscular coordination improves;
- The reaction rate is growing;
- Explosive strength is trained;
- A beautiful muscle relief is built up;
- A lot of muscles are trained.
The cotton exercise has only one drawback - a high risk of injury, so it is categorically not suitable for beginners, as well as athletes with a weak physical condition. Contraindications include injuries of the elbow, shoulder and elbow-wrist joints, excess weight (forms an excessive load) and other conditions that are incomparable with sports strength training.
Training
If you want to learn how to do a cotton push-up behind your back correctly, be prepared for the fact that the preparation will take a lot of time. Don't think that you will come to the gym and immediately amaze everyone with your skills.
First, learn how to do traditional push-ups - long and long. Next, start gradually increasing the speed of your ascents and descents. The next step is to change the variations of the hand setting - wide, narrow, diamond, on supports, on one hand. When you feel that you are comfortable with the new load and are ready to increase it, start at the top point to slightly lift your hands off the floor. Don't try to clap - at first just tear off your brushes and change the setting - from wide to narrow and vice versa. Once you've successfully mastered this exercise, you can start clapping.
Execution technique
So, we told how to learn how to do explosive push-ups from the floor, having disassembled the preparatory stage. Now let's move on directly to the execution technique and types of exercises.
- Of course, to do push-ups with cotton, first warm up, do a warm-up. Pay special attention to the abs, joints of the elbows and hands, arms.
- Take the starting position: the plank on outstretched arms, spread the hands a little wider than the shoulders, the body should be a straight line. The head is raised, the gaze is directed straight ahead. Legs can be slightly parted.
- As you inhale, gently lower yourself as low as you can, as you exhale, throw your body up sharply and powerfully, straightening your arms. At the same time, keep in mind that the higher you manage to throw out the body, the more time you will have to clap (in front of the chest, behind the back, above the head);
- Clap and quickly place your hands on the floor in the starting position. At the moment of ejection, the arms must be completely relaxed, but with all their might, strain the abs and back - the body must remain strictly straight.
- Repeat the push-up.
If you are wondering how to learn to do push-ups with a clap behind your back, we will give advice - most importantly, push your torso as high as possible. Cotton, which is done behind the back, over the head, or, a variant of the exercise, when not only the arms, but also the legs are torn off the floor, are considered complicated variations of the explosive push-up. Accordingly, in order not to stick to the floor, buy more time.
General recommendations
To get the most out of your explosive floor push-ups, follow these guidelines:
- Always warm up;
- Do not strive to immediately switch to complicated exercise variations - increase the load gradually;
- Make sure that there is no deflection in the spine;
- The pectoral muscles and triceps should be tightened simultaneously and as quickly as possible. This will create the right conditions for a more powerful discharge;
- If in the process of push-ups with cotton you also tear off your legs, it will not be superfluous to push off from them;
- To improve endurance, push-ups with cotton should be done slowly, but as long as possible. To develop and improve your fighting qualities - pay attention to the speed of the repetitions.
Be aware of the risk of injury and listen to your body. If you realize that your strength limit is close, interrupt your workout or reduce the load. Happy sports days!
