Movement instead of blockade: the best exercises for lower back pain

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.

Water has been beckoning since ancient times – as if every drop hides the secret of harmony and strength. Many people are looking for a way to maintain their health, and few of them know that swimming is one of the most powerful ways to transform your body and soul. Not just physical activity, but a whole world where everyone can feel like a hero. The benefits of swimming are in the unique combination of low stress on joints and a powerful healing effect, which makes it accessible and useful for absolutely everyone.

Benefits of swimming

We are not talking about a way to move in water, but about a philosophy that helps to improve health and fill life with energy. What are the benefits of swimming?

1. Improvement of the cardiovascular system. In the process, the load on the heart is evenly distributed. Studies show that swimmers have a heart rate that is on average 10-20 beats lower than those who do not exercise. This means less pressure on the vessels and, as a result, a reduced risk of hypertension.
2. Strengthening the immune system. Swimming promotes active blood circulation, improves lymph flow, which directly affects the immune system. Regular training in water increases the level of endorphins, which means it reduces stress and improves the overall condition of the body.
3. Muscle tone and flexibility. Almost all muscle groups work in water – from the arms and back to the legs and core. Moreover, the muscles work without sudden impact loads, which helps to avoid injuries, but at the same time significantly improves overall tone and flexibility.

The health benefits of swimming are undeniable: it develops endurance, improves coordination of movements and promotes harmonious development of the body. So, having once dived into the water world, you will not want to get out.

The impact of swimming on health: from the heart to joints

The impact cannot be overestimated – the effect on the body is multifaceted. Let’s figure out how regular exercise in the pool or in open water helps to maintain all systems of our body:

For the heart – an ideal cardio workout. Regular exercise improves the functioning of the heart, it begins to work more efficiently, pumping more blood in fewer contractions. The pulse decreases at rest, and this is an excellent indicator of the health of the cardiovascular system. Swimmers suffer less from hypertension, and their risk of heart attack is 30% lower.
For joints. In water, joints are relieved due to the buoyant force, so even people with arthritis and other diseases of the musculoskeletal system can safely exercise. Swimming helps to increase joint mobility and reduces inflammation.

The benefits of swimming – slimness and energy

Want to lose extra pounds without exhausting yourself with boring diets? Swimming for weight loss is the perfect choice! Pool workouts can burn up to 500-700 calories per hour, depending on the intensity and style of swimming. The main thing is the absence of monotony, which makes training exciting.

The benefits of swimming for weight loss are that the water provides resistance, forcing the muscles to work more intensively. At the same time, due to the buoyant force, there is no excessive load on the joints and spine, which makes the exercises safe even for people with excess weight. The overall metabolism increases, which helps burn fat deposits even at rest.

The benefits of swimming for different ages

The activity is suitable for absolutely everyone – from babies to the elderly, and this is what makes it unique. Swimming for children is not only the development of muscles and coordination, but also a game that brings joy. In childhood, classes strengthen the immune system, develop the lungs and maintain correct posture.

Swimming is especially valuable for older people because it allows them to stay active without putting excessive strain on their joints and spine. It improves mobility, reduces joint pain, and helps maintain muscle mass, which is very important in old age.

For pregnant women, swimming is a way to relieve stress from the back, strengthen the pelvic muscles, and reduce swelling. In addition, being in the water reduces stress and helps to better cope with changes in the body.

Swimming and beauty: effects on skin and muscles

In addition to the obvious health benefits, it is also beautiful. Regular exercise helps improve the condition of the skin, as active blood circulation helps saturate the skin with oxygen, making it more elastic and radiant. However, it is important to remember that chlorinated water in the pool can dry out the skin, so it is recommended to use moisturizers after training.

For muscles, swimming is an ideal workout. It allows you to evenly develop all groups without the risk of injury. The muscles of the shoulder girdle, back, and core are especially actively involved. Swimming helps to develop a beautiful posture and strengthens the deep muscles of the back, which helps to avoid lower back pain.

Swimming: pool or open water?

The eternal question for those who are just starting their journey into the world of swimming: where is swimming more useful – in a pool or in open water? Each option has its pros and cons:

1. Swimming in a pool – control over the water temperature, convenience and safety. You can calmly focus on technique, without being distracted by external factors. However, chlorine can dry out the skin, so post-workout care is a must.
2. Open water – freedom and the opportunity to feel one with nature. But here it is important to consider factors such as water temperature, waves and safety. For many, swimming in open water is an excellent way to harden and strengthen the spirit.

Conclusion

The health and beauty benefits of swimming are obvious. It gives harmony to the body and soul, strengthens the heart and muscles, improves skin condition and helps to cope with stress. Water can make us stronger and happier, you just have to take the plunge and try it. Start swimming and see how your health and quality of life will change!