A push-up (or press-up ) is a gymnastic exercise performed in a prone position by raising and lowering the body using the arm. Poperal muscle push exercises, triceps, and anterior deltoids, with additional benefits for the rest of the deltoids, the anterior serratus, coracobrachialis and the central portion of the body as a whole. Push-ups are basic exercises used in civilian athletic training or physical education and generally in military physical training. They are also a form of punishment commonly used in military, sports schools, or in some martial arts disciplines.
In the past this movement was called dip floor .
Video Push-up
Etymology
The American term push-up was first used between 1905 and 1910, while English press-up was first recorded between 1945 and 1950.
Maps Push-up
Supported body mass during push-up
According to a study published in the Journal of Strength and Conditioning Research, the test subjects were supported with their hands, on average, 69.16% of their body mass in an up position, and 75.04% in down position during traditional pushups. In modified push-ups, where the knee is used as a pivot point, the subjects support 53.56% and 61.80% of their body mass at the top and bottom positions, respectively.
Working muscle
While push-ups primarily target the muscles of the chest, arms, and shoulders, the required support of other muscles produces a wider range of muscles that are integrated into the workout.
abdominals
Abdominis abdominis and transversus abdominis contract continuously while doing push-ups to hold the body off the floor and keep the legs and body straight. The abdominist rectus stretches in front of the abdomen and is the most prominent abdominal muscle. The transverse abdominist is located deep inside the abdomen, wrapping around the entire abdominal area. Both muscles suppress the abdomen, and the rectus abdominis also flex the spine forward, although it does not perform this function when doing push-ups.
Deltoid
The anterior portion of the deltoid muscle is one of the main horizontal-shoulder adductor, moving the upper arm toward the chest during the upward phase of the push-up. It also helps control the speed of movement during the downward phase. Deltoid attaches to the clavicle and scapula, just above the shoulder joint at one end, and to the outside of the humerus bone on the other side. Along with the horizontal adduction, the anterior deltoid assists with flexion and internal rotation of the humerus inside the shoulder socket.
Chest muscle
Push ups require the working of many muscle groups, with one of the major muscle groups being the chest muscles, the major and minor pectoralis. These are the two large chest muscles and the major pushing muscle groups of the upper body. When pushing and lowering the body during push ups, pectoralis majors do most of the work. As a result, these muscles become very strong and can become lean muscle after doing push-ups regularly.
Stabilizer: back body
Push-ups depend on the stabilizer muscle as you push and lower the body. Spina erektor is the main stabilizer muscle in the back. Consists of 3 muscles including spinalis, longissmus and iliocostalis. the spinal cord runs adjacent to the spine, longissimus runs adjacent to the spinalis and iliocostalis runs adjacent to longissimus and above the ribs. 2 muscles called gluteus medius and gluteus minimus stabilize the upper leg. Medius and minimus sit under the largest buttocks muscle, maximus gluteus.
Triceps brachii
While the anterior deltaids and major pectoralis muscles work to horizontally add upper arms during the upward phase of push-ups, triceps brachii muscles, or triceps for short, it is also difficult work extending elbow joints so the arm can be fully extended. Triceps also control the elbow flexion speed during the downward phase of the workout. The closer the hands are placed during push-ups, the harder the triceps work. Muscles are divided into three heads - the lateral head, the long head and the medial head. The lateral and medial heads attach to the back of the humerus bone, and the long head attaches directly behind the shoulder socket at one end; the three heads joined and stuck to the back of the elbows on the other side. There is a special sub-set of diamond push-ups (so named for the diamond-shaped space between the hands when the thumb and forefinger of the left hand are placed on the floor against the thumb and forefinger of the right hand.) This particular push-up version is when the diamond is placed just under the nose, not the solar plexus. His nose almost touched the floor in the middle of the diamond. This special diamond push-up is done by the United States Marine Corps. The lips should be within 1 inch of the floor while keeping the neck aligned with the spine straight in order to qualify as a valid pushup. This can be verified by placing a disposable 1 inch foam earplug on the floor in the center of the diamond and taking it with the lips.
Forearm
Stabilizers include wrist and forearm muscles, knee extensors, and hip/spine flexors, all of which work geometrically to maintain proper board positions in standard-prone push-ups.
Biceps
During push-up exercises, the brachii biceps muscle short head acts as a dynamic stabilizer. This means the active muscles at both ends - elbows and shoulders - to help stabilize the joints.
Joints and tendons
The inner muscles supporting the operation of the fingers, wrists, forearms and elbows also work isometrically. Some push-up modifications that need to have arms at different heights effectively involve the rotator cuff.
Variations
In "full push-ups", your back and legs are straight and down from the floor. There are several variations besides common push-ups. This includes bringing the thumb and forefinger of both hands together ("diamond push-up") as well as having the elbow pointing towards the knee. This variation is intended to emphasize more on the triceps or the shoulders, rather than the chest muscles. When both hands are unbalanced or on an uneven surface, these exercises work at the core of the body. Lifting the feet or hands to a high surface during the exercise emphasizes each of the top (minor) or lower (main) parts. Raising hands with the help of a push-up bar or dumbbell allows a larger ROM (range of motion), providing further pressure to the muscles.
Push-up Planche
A very difficult variation is to do push-ups only by hand, without resting the foot on the floor, ie, starting from and returning to the planche position. This is known as "push-up planche". To perform this variation, the center of gravity of the body should be kept above the hands when doing push-ups by bending forward while the feet are lifted in the air, requiring great strength and high levels of balance. The weight of the whole body is lifted in this variation.
Knuckle push-ups
Another variation is to do push-ups on the knuckles, rather than with the palms on the floor. This method is also commonly used in martial arts, such as Karate and Tae Kwon Do, and can be used in boxing training while wearing a boxing glove.
The goal, in addition to building strength and conditioning, is to strengthen the knuckles, wrists, and forearms in a punching position. This variation also reduces the amount of tension in the wrist, compared to the "palm of the floor" approach, and is sometimes used by those with wrist injury. Such practitioners would usually do push-ups of their knuckles on a soft floor or rolled towel, unlike the martial artists, who might do bare push-ups on the hard floor.
The most pressed push in one minute was 91 by Ron Cooper (Massachusetts, USA) on December 15, 2016.
Maltese push-up
The Maltese push-up is a variation of gymnastics from push-ups, in which the hand is positioned further down toward the hip (as opposed to roughly next to the pectoral), but with wide spacing between them..
Hindu Push-up
The Hindu push-up starts from the "down dog" yoga position and transitions to the "cobra poses" position. He is also known as the bomber Hanuman, judo, or dive bomber. It is common in Indian physical culture and Indian martial arts, especially Pehlwani.
Guillotine push-up
The guillotine push-up is a form of push-up exercise performed from an elevated position (either hand on an elevated platform or traditional medicine ball) in which practitioners lower the chest, head and neck (thus name) passes the plane from hand. The goal is to stretch the shoulders and put extra emphasis on the muscles there.
Strikes backhanded
The backhanded push-up is a form of push-up done using the back of the hand, rather than the palm of the hand. Currently the holder of the backhanded push-up record is Bill Kathan who broke the world record in 2010, by doing 2,396 on Valentine's Day.
One arm version
Many pushup variations can be done using one arm instead of two. This will further increase the resistance given to the trainees. The world record for one-hand push ups in an hour is 1,868 and set by Paddy Doyle of England. It was recorded at the Munster Arms Hotel, Sparkbrook, England on November 27, 1993.
One-leg push-up
Raise one foot from the ground and do a set. Replace the leg in the next set.
Clip narrow grip
Perform normal push-ups with your hands just inches apart from each other under the chest.
Clap pushup-up
At the peak of the push-ups, push yourself off the ground and quickly clap in the air. A quick push up force will help develop explosive strength while also enlarging pectoral muscles for a clearer chest.
Spiderman push-up
Perform normal push-ups but lift one knee toward the elbow from the same side as you go up. Replace the knee with each representative. Also add more pressure to your abs with 2 seconds hold.
Other versions
There are some less difficult versions, which reduce the effort by supporting some weight in some way. Someone can continue to standard push-ups once progress is made.
Push-up "wall" is done by standing near the wall and pushing away from the wall with arms; one can increase the difficulty by moving the legs further away from the wall.
Push-up "Desk" or "chair" is done by pushing away from the table, chair, or other objects. The lower the object, the harder the push-up. One must make sure that the object is stationary steady before trying to push it.
"Modification" or "knee" push-up is done by supporting the lower body in the knee rather than the toes, which reduces the difficulty. This is useful for warming/dropping, pyramid/drop set, endurance training and rehabilitation. It can also be used to train in a more explosive plyometric manner (such as pushing pushups) when a person can not do it with a leg. It can also be used with 1-arm variations as transitions.
The "three-phase" push-up involves simply breaking the standard push into three components and doing each slowly and deliberately. Participants usually start facing the floor with their hands stretched perpendicularly or parallel to the body. The first phase involves the arm that is brought palms down at a 90 degree angle at the elbow. The second phase involves the body being pushed into the rising position. The third phase returns to the starting position. This technique is usually used after a large block of regular push ups, as it is less stressful and requires less effort.
Push-up "Diamond" or "Triceps" is done by placing both palms on the ground and touching both the thumb and the pointer. This technique requires a stronger triceps muscle than regular push-ups due to the fact that, at the bottom of the stroke, the forearm is almost parallel to the ground and the elbow is almost completely flexed, resulting in a much higher mechanical load on the triceps.
"Hollow-Body" push-ups are performed in the gymnast's position calling "empty bodies". In a hollow board version, the shoulders draw protracted into the curve of the upper back as the abdominal muscles are tightened and the legs are locked and squeezed together. This variation requires tension throughout the body to execute and result in greater integration of the hips, shoulders, and nuclei.
Plyometrics
Two platforms are placed next to the trainees, one on either side. This exercise starts with the hands on both platforms that support the body, then the subject falls to the ground and explosively skyrocketed with push-ups, extending the body and arms completely from the ground and restoring the hand to the platform.
The other is just a burst of push-ups in which a person tries to push quickly and with enough force to raise his hand a few centimeters from the ground, with his body completely dependent on the leg for a moment, a variation of a drop boost. This is required to perform 'push ups ups' - ie applaud when in the air.
Push-up Aztec
Aztec push-ups are one of the hardest plyometric push-ups. Someone does an Aztec push-up by starting in the normal push-up start position and exploding upwards with both hands and feet, pushing the whole body into the air. While in the air, the body is bent at the waist and hands quickly touch the toes. The body then quickly straightens and hands and feet break down, returning the body to a normal push-up position for another repetition.
push up 360
Push-up 360 is a variation of superman push-ups in which a person rotates 360 degrees while in the air.
Rebound push ups that explode and explode
Here someone falls to the ground from a standing position and then uses explosive push-ups back to a standing position.
With push-ups, many possibilities for customization and increased intensity are possible. Some examples are: One hand can be set on a platform higher than the other or further from the other to give more weight to the opposing arm/side of the body and also train many different muscles. Someone can do push-ups only by using fingertips and thumbs. For increased difficulty, push-ups can be performed on one arm or using weights.
Push-up between seats is an integral part of the "Dynamic Tension" Course designed by Charles Atlas, and similar systems.
Record and recording attempt
- The first record for push-ups documented by Guinness World Records: 6,006 non-stop push ups by Charles Linster in 1965, 5 October.
- The record for most non-stop push-ups is 10,507, set by Minoru Yoshida of Japan in October 1980. Yoshida's record is the last one for non-stop push-ups to be published by Guinness World Records. The new category, "Most Push-ups in 24 Hours," has since been introduced.
- The current world record for most push-ups within 24 hours is by Charles Servizio (USA) who reached 46,001 push-ups in just 21 hours, 6 minutes in 1993, 24-25 April.
- The most push up in an hour is 3,877 and was achieved by Bijender singh (India) on September 20, 1988. Guinness's world record for the most push in an hour is 2,298 by David Escojido (USA) on April 2, 2016.
- Doug Pruden (Canada) performed 1,025 one-handed push-ups on the back of his hand on November 8, 2008.
- The flying thrust record is set by Ahmed Valentino Kerigo on March 22, 2013, which reaches a height of 1.36 meters.
- Paul Lynch (England) performed 124 one-finger push-ups on April 21, 1992.
- The biggest push attack in an hour is 2,175 and was achieved by Syed Taj Muhammad (Pakistan) in March 2016.
- The most-hourly knock-up of a woman by a woman is 1,206 by Eva Clarke (Australia) on January 31, 2014.
- The most successive push up headstand in one arm is 7 by Yury Tikhonovich (Russia) on April 1, 2010. In record holder record is 12 by the same person
Most push ups in one minute:
- using the back of his hand: 132 and won by Abdul Latif Mahmoud Saadiq (Qatar) in November 2009.
- with the fingertips (10 fingers) Ã,: 105 by Graham Maly (UK) in May 2009.
- with a tap: 90 by Stephen Buttler (UK) in November 2011.
- knuckleÃ,: 84 by Roy Berger (Canada) in June 2016.
- one hand using the back of a hand: 59 by Doug Pruden (Canada) in March 2007.
- push up two fingers (two hands) Ã,: 52 by Aryan Grover (India) in August 2015.
- Aztec push ups: 50 and won by Jason Shen (USA) in January 2014.
- push up two fingers (one hand): 46 by Mohammed Mohammed Ali Zeinhom (Egypt) in March 2010 (in 49 seconds).
- with a package of 100 pounds: 34 by Paddy Doyle (UK) in June 2011.
- one arm carrying a package of 40 pounds: 33 by Hiroyuki Gondou (Japan) in May 2014.
In the animal kingdom
There is a zoological observation that certain animals mimic a push-up action. Especially the various taxa lizard fences show this look, especially involving men who engage in postures to attract women. Western fence lizards are a special species that is also involved in this behavior. (It can be noted that in Spanish Mexican push-ups are called "lagartijas", meaning "lizards".)
See also
- Pull-up (practice)
- Dip (practice)
- Tap bench
- Gymnastics
- Handstand pushup
- Jumping Jack
- Board (practice)
- Sit (exercise)
- Push Up World Championships
References
External links
- "Eternal Fitness Size: Simple Push-Up" by Tara Parker-Pope, The New York Times , March 11, 2008
- "Most Knuckle Push ups in One Minute Record of the Indian World"
Source of the article : Wikipedia
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