How to make classic pumps:
Classic push-ups are very effective and simple exercises that can be performed both in the gym and at home.
During pumps, you use your own weight as a load to train these muscle groups
Chest musclesShoulder formationTricepsThe abdominalsBack musclesThe most effective in pumps is that you can change the degree of load on different degrees of muscle groups.
1. Classic pumps:
What muscles are working: Breast
How to Do:
1- Take the starting position because when running the board, the position of the hands will be directly under the shoulders, the pelvis is perpendicular to the ground.
2- Start descending to the ground by panting at the muscles of the arms and chest, bend your elbows slowly without shaking.
3- Lower until the chest touches the ground, as soon as the chest touches the ground, start pushing yourself towards the starting position.
4- Do 3 sets of 15 to 20 repetitions.
2. Modified classic pumps:
If you’re a girl and you don’t have enough strength to do full pumps, you can try… You can also combine standing pumps from the wall, which will also help you understand the technique of pumps.
Let’s see how to perform modified pushups:
1- Start the push-ups position, and your knees will play a supporting role;2- Stretch your arms, wrists should be directly under the shoulders, shoulders should be pointed downwards;3- Bend your elbows and lower until your arms are parallel to the ground, the knees will play a supporting role;4- Hold your body with your central muscles;5- Start by lowering yourself as you exhale and go back up inhaling;6- When you touch the ground with your chest, stay there for 1 to 2 seconds and start doing push-ups in the starting position;7- Do 3 sets of 15-20 repetitions.
3. Wide pumps:Wide push-ups differ from conventional push-ups in that the hands are wider than usual, this type of push-ups is well suited for beginners.
What muscles work: chest and shoulders
How to make wide pumps1- Put yourself in the plank position and put your hands as wide as possible;2- Start lowering your body, bend your elbows, hold your body with your central muscles;3- Lower until your chest touches the ground while inhaling; Push yourself to the starting position.4- Do 3 sets of 12 to 15 repetitions.