What sport to do in spring: from running to hiking

Bodyweight exercises are an effective programme for developing strength and endurance, just as effective as gym classes. Proper push-up technique is crucial for strengthening the muscular corset and preventing injury. Errors in technique can reduce the effectiveness of training and lead to damage to the shoulder and wrist joints.

In this article we will tell you why push-ups are important and how to do them correctly. The material will be especially useful for beginners who are just starting to get acquainted with the world of sports.

Why push-ups are a key exercise

Push-ups are an affordable exercise for working out your upper body. What is the correct way to perform push-ups for maximum effect? This exercise engages several muscle groups at once:

• pecs;
• triceps;
• shoulder girdle;
• the muscles of the body.

It also improves functional strength, which is important in everyday life and in sports.

Compared to other exercises, push-ups from the floor do not overload the joints and help to distribute the load evenly. They actively involve coordination, which makes the workout more effective. Studies confirm that regular exercise improves posture, increases strength and even promotes cardiovascular endurance.

What muscles are involved in push-ups

The effectiveness of push-ups lies in their versatility. Different variations and hand positions allow you to change the emphasis of the load on certain muscles.

Keep in mind that the basic technique engages several important muscle groups at once:

1. Pectoral. The main engine of the exercise. A wide arm stance puts more stress on the outside of the pecs.
2. Triceps. Work on elbow extension, especially with a narrow arm stance.
3. Deltoid muscles. The anterior bundle is responsible for stabilising the shoulder joint.
4. The cortical muscles. The Press and lumbar muscles keep the spine straight, preventing sagging.
5. Forearms and hands. Participate in maintaining a stable hand position, reducing the risk of injury.

How to perform push-ups correctly to use all the muscles? Keep your lower back flat and do not spread your elbows too wide. This reduces the load on the shoulder joints and reduces the risk of injury.

How to do push-ups correctly: step-by-step technique

Proper technique is the basis of effective push-ups. How to perform the exercise to get the maximum benefit? Let’s look at the main points:

1. Starting position. The palms are placed slightly wider than the shoulders, fingers pointing forward. The back is flat, the lower back is not bent.
2. Lowering the body. Slowly lower the body, bending the elbows at an angle of 45. Your chest should almost touch the floor.
3. Lift. Straighten the arms, keeping tension in the muscles. The movement is performed smoothly, without jerks.

The main mistake is incorrect hand positioning. Too narrow a grip overloads the triceps, and too wide increases the risk of shoulder injuries.

Types of push-ups from the floor

Depending on the level of training, you can choose different variants of the exercise. Let’s consider the main types:

1. Classic. The basic variation with palms slightly wider than the shoulders. A universal technique suitable for most athletes; provides a balanced distribution of load on the pectoral muscles, triceps and front delts. If the correct technique is observed, it strengthens the muscles of the body and improves posture.
2. Narrow.  Maximum load on the triceps. Palms are placed narrower than shoulder width, elbows pressed against the body. The technique requires more arm strength. Great for working on relief and strengthening the back of the arm.
3. Wide.  Focus on the pectoral muscles. Arms are spread wider than the shoulders, elbows move to the sides. In this variation, the amplitude of the movement increases, which creates an additional load on the pectoral muscles. Excellent for working the outer part of the chest and increasing its volume.
4. Explosive. When lifting from the floor, a sharp movement is performed with the detachment of the arms. The method is actively used in sports disciplines that require powerful work of the hands (boxing). This approach improves the speed of muscle fibre contraction and coordination.
5. On one arm. A more complicated variant, which is mainly used by professionals. Allows you to create maximum load on one side of the body, improves balance, coordination and strength. You need to be in good physical shape to perform it. Body stability and hand strength are important here.

Each approach has its advantages. The main thing is to observe the correct technique. Only she push-ups provides maximum results without injury. For progress, it is recommended to alternate between different ways and select loads according to the level of fitness.

How to do push-ups correctly if you are a beginner

How to learn how to do push-ups from the floor for a beginner? If classic push-ups are given with difficulty, you can start with simplified ones. Gradually, your strength and stamina will improve, and you will be able to move to the standard technique.

Consider simple ways to do this:

1. Push-ups from the knees. Reduce the load on the upper body, allowing you to adapt to the movement. Allows you to strengthen the triceps, shoulders and pectoral muscles, developing the necessary strength to move on to classic push-ups.
2. Platform push-ups. The higher your arms are positioned, the easier it is to perform the movement. You can lean on a bench or wall. A great option for gradually increasing the load and improving technique.
3. Negative reps. Focus on slowly lowering the body to the floor. Strengthen the muscles and allow you to improve control over the movement. Suitable for preparing for classic push-ups.

It is important to train regularly and gradually increase the load. How to do push-ups correctly and avoid overexertion? You should start with 3-4 approaches of 10-15 repetitions, watching the technique. Gradually increase the load and move on to more complex varieties.

Conclusion

From the article you have learnt how to do push-ups correctly to achieve maximum effect. Remember that the main thing is technique, regularity and gradual increase in load. Don’t put it off for later, start training right now by choosing a convenient option and following the instructions.

More and more people are choosing to improve their health outdoors. Beach games are a dynamic and effective way to play, combining features of tennis, volleyball and badminton. Playing in the sand, which requires constant movement and excitement, is an excellent way to strengthen health. From Italy with its raschettoni to Brazil with its matkot, the sport has been adapted in many cultures, confirming the worldwide recognition of the benefits of beach tennis.

Aerobic exercise and the heart: how playing helps the body

The game requires constant movement at a moderately high pace: a maximum of 120-140 steps per minute, which is equivalent to brisk walking or interval running. The duration of a game is 20 minutes, while the heart rate is between 120 and 150 beats per minute. This regime provides a complete cardiovascular load, strengthens the vascular system and improves myocardial function.

Benefits of beach tennis for cardiovascular activity

With systematic practice, peripheral circulation improves, cholesterol levels decrease and blood pressure normalizes. By alternating between activity and breaks, you develop resistance to sudden loads, an important skill for adults.

Benefits of beach tennis for muscles

This game requires a large number of muscle groups.

Main areas involved:

1. The shins and thighs stabilize the core when playing in the sand.
2. The press participates in every stroke and maintains balance.
3. The shoulder girdle and forearms ensure precision and power when serving.
4. Fine motor skills are trained through constant movement corrections.

The advantage of beach tennis is that the load is evenly distributed without overloading the joints. The unstable surface reduces the impact load, but the work of the stabilizing muscles is increased, which is especially important for preventing injuries.

Joints and flexibility: adaptability and protection against age-related changes

The soft surface of the beach reduces the axial pressure on the hip and knee joints. Regular play stimulates the production of synovial fluid, increases joint mobility and strengthens the ligaments. The combination of jumps, turns and lunges develops flexibility, coordination and speeds up reaction time.

The practice is ideal for rehabilitation after knee or lower back injuries. Traumatologists use game elements as an alternative to standard exercise therapy.

Benefits of beach tennis for the immune system

Fresh air, sunlight and regular exercise provide a strong immune system. Regular physical activity increases the number of lymphocytes, activates macrophages and improves interferon synthesis. Aerobic exercises improve the detoxification process and accelerate lymphatic circulation.

The benefits of beach tennis are evident in the 30-40% reduction in cortisol levels after just 20 minutes of play. Physical activity is associated with the production of endorphins, improves sleep and restores cognitive functions.

The impact of games on vision and concentration: attention, speed, accuracy

By constantly following the movement of the ball, you develop the fine motor skills of the eyes and can concentrate better. The player shifts attention between objects that are close and objects that are far away, to train accommodation. By keeping your gaze on the ball, you activate your eye muscles. This approach reduces the risk of age-related farsightedness. Regular play activates the cerebellum and visual cortex, improving spatial orientation and the accuracy of motor decisions.

Social dynamics and communication: synergy of movement and communication

The game brings participants together through joint physical activity. The team format requires coordination, trust and strategic interaction. Players quickly develop the ability to divide roles and make split-second decisions.

Benefits of beach tennis for social integration: it creates a stress-free environment, increases dopamine and oxytocin levels and strengthens psycho-emotional stability.

Long-term effect: adaptive fitness for all ages

The practice is suitable for all ages: from teenagers to seniors. You can easily adjust the duration and intensity to your fitness level. The number of injuries is lower than in classic tennis, due to the simplified technique and the soft court. The format combines cardio, strength training, coordination and tactics. The player receives a balanced and fatigue-free training.

Alternative disciplines: Frescobol, Matkot and Raschettoni

Different countries develop their own ways of playing with beach rackets.

Variations in rules and styles:

1. Frescobol is a game without a net in Brazil, where the aim is to keep the ball in the air as long as possible.
2. Matkot in Israel is characterized by hard rackets and high speed when exchanging balls.
3. Raschettoni in Italy is a game consisting of an active service and attack, similar to table tennis.

Each direction retains the advantages of beach tennis and adapts the rules to the mentality, climate and training level of the population.

How to start beach tennis: a smooth start

No expensive equipment or complicated skills are required for the practice.

Minimum set:

1. A pair of rackets (plastic or wooden).
2. A low-bouncing ball.
3. A sandy area with or without a net.

To start, a 10-15 minute warm-up and simply exchanging blows is enough. The intensity increases as the technique improves. For beginners, the netless format is suitable, with the emphasis on holding the ball.

Benefits of beach tennis: The most important

Beach tennis has advantages in several areas: fitness, strength, coordination, mental resilience and social involvement. The format is accessible, affordable, flexible in terms of conditions and brings together players of all ages and levels. The sand relieves tension in the joints, the fresh air strengthens the healing effect and the game stimulates body, mind and emotions at the same time. By exercising, a stable habit is created, making sport a pleasure and health a result.