Do you know how to do push-ups on your fingers, and do you think this exercise is really as useful as they say about it? In fact, only experienced athletes with excellent physical condition succeed in it. The latter should have developed ligaments of fingers, hands and forearms. This exercise allows you to achieve a strong grip and tenacity, therefore it is appreciated in martial arts, where a good athlete must demonstrate powerful grips and impressive handshakes.
Benefit and harm
Speaking of push-ups on the fingers, the benefits and harms of exercise makes many people wonder if they need it.
- Well, first of all, it uses a huge amount of muscle, which is good for quality workouts;
- Secondly, the athlete increases his endurance and improves breathing;
- Thirdly, such push-ups strengthen the fingers, make the grip tenacious, powerful and strong;
- Fourthly, push-ups from the floor on the fingers are included in the complex of preventive measures to combat arthritis and other joint diseases.
However, if you train thoughtlessly, do not follow the technique and, for example, start push-ups, without the approval of a doctor or trainer, you can harm the body. Of the minuses, we note the following factors:
- There is a risk of injury to target ligaments and muscles;
- The exercise has many contraindications: a chronic condition of high blood pressure, overweight, damage to the ligaments or joints of the shoulder girdle, the rehabilitation period after injuries, abdominal operations, with any inflammation (including the usual ones caused by colds viruses).
So, we examined what push-ups give on the fingers and what is fraught with incorrect or rash performance. Move on.
What muscles work
The following muscles help us to correctly push up on the fingers:
- Triceps
- Front delta bundles;
- Large chest;
- Trapezius muscle;
- Muscles of the forearms and back;
- Press;
- Big gluteus;
- Quadriceps and hamstrings, as well as calves.
The last 4 points receive only a static load and play the role of stabilizing the body in space. The muscles of the forearms and triceps receive the main load.
Exercise preparation
We mentioned above that finger push-ups are only available to experienced athletes or wrestlers with regular training. If you do not belong to these two groups, you need to prepare.
Before we tell you how to do push-ups on your fingers, we will discuss the preparatory process with you:
- Be sure to develop a simple warm-up complex that will sufficiently warm up the joints and ligaments of the fingers, hands and forearms. Of course, you should also stretch your whole body - abs, arms, legs, body;
- Learn to do classic push-ups in different techniques: narrow or wide grip, diamond, cotton. You must have strong and developed triceps;
- Do the plank on outstretched arms with the hands on the fingers. That is, take the starting position for finger push-ups, but don't push up. Strengthen your fingers by standing in such a bar for a minute, two, three or more;
- Try to stand first on five supports, then on four, three, two, and even one.
- When you feel ready, you can proceed directly to push-ups.
These simple recommendations will tell you how to learn to do push-ups from scratch as soon as possible. As you can see, the most important thing is to prepare the target muscles well.
Execution technique
Now, finally, on to the finger push-up technique - study the algorithm carefully. This will save you from mistakes and help you learn quickly.
- Do a warm-up;
- Take the starting position - the plank on outstretched arms, setting the hands on the fives, the body is straight, we look forward;
- As you inhale, slowly lower yourself down, as in the classic variation of the exercise;
- As you exhale, rise up. Move smoothly;
- Do the required number of repetitions.
Variations
There are many different options for toe pushups:
- It will be easier for beginners to do push-ups from their knees, later switching to setting on outstretched legs;
- You can do two-finger or three-finger push-ups, etc. Depends on the ability and training of the athlete. There are masters who easily practice thumb push-ups. Just think - they keep all their weight on the smallest finger, and even do push-ups at the same time.
Push-ups on 1 finger is aerobatics and every athlete should strive for this. In practice, only professional wrestlers need this push-up option. For an ordinary athlete, a standard five-finger setting is enough.
Well, we examined the exercise in detail, told how to perform it, and how to properly prepare for it. We hope you succeed, and this impressive technique is sure to amaze your colleagues in the sports department.
