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vocabulary La Rochefoucauld: "Stubbornness is born of the limitations of our minds: we are reluctant to believe what goes beyond our horizons."
Can't hit well? Fall down, do some push-ups!

Can't hit well? Fall down, do some push-ups!


push-ups on fists to elbowsIn martial arts, the main goal of push-ups, first and foremost, is to strengthen the joints, and secondly, to increase the explosive power of the arm muscles. Why it is necessary to strengthen the joints needs no explanation: even when practicing strikes in the air, unprepared elbows can be damaged; when working with pads and bags, fingers and wrists easily become strained. For those who are not yet ready to "throw" a barbell from a rack, push-ups are the most suitable exercise.

Why push-ups on fists and fingers are necessary

push-ups on closed fistsTo strengthen the joints that are typically used in striking, it is necessary to do push-ups on fists – we usually strike with them. The next step is push-ups on fingers: on five, four, three, two, one (big finger – for real enthusiasts). If you cannot lean on your fingers in a normal position, you can do push-ups on your knees. This significantly reduces the effectiveness, but after all, Rome wasn't built in a day. Strong fingers not only prevent hand injuries, but also provide a strong grip in combat.

  Sometimes you may hear the opinion that during push-ups on fists, synovial fluid is squeezed out of the joint and the joint "dries out," and if you start working your fingers intensively after such a warm-up, your bones will hurt after ten or fifteen years. However, there have been no cases of people suffering directly from intensive push-ups. Furthermore, it is difficult to imagine where this fluid would actually go, from a purely physiological standpoint.

 Hand placement during push-ups

  Regarding the placement of the hands during the exercise, there are two different opinions.

On the one hand, the fist should be placed in the position from which you strike.
On the other hand
, you should strike with the fist in the position in which you are doing push-ups.

In other words, one must personally find the optimal hand positioning and work that way. There are various stances (wide grip, close grip, elbows out, and others) that are useful for working different muscle groups. It's beautiful, it's useful, and it allows you to build a harmonious body, but if the goal is to "hit hard, hit fast, hit often," then you need to position your hands as comfortably as possible.

Since the trajectory of the arm during push-ups with elbows close to the body is very similar to that of a gyaku-tsuki punch (straight punch with the back hand), it was suggested (although it is not known by whom) that intensive push-ups are the secret to strong strikes. To some extent, this is true, but it is still more effective to practice striking itself. And push-ups, no matter how you look at it, are just physical training. During these exercises, almost all muscle groups are used. Plus, an interesting medical fact: the hands have the largest projection area on the cerebral cortex. In other words, by working with your hands, you actively stimulate the brain. And this is not unimportant, as the brain is a major factor in martial arts.

Slow Push-Ups

one-arm push-up Slow exercises train endurance, which is primarily needed in combat. Slow push-ups should be done continuously, smoothly transitioning from the top position to the bottom. A fast pace of execution trains "explosive" strength, the power of the strike. To work on this, you can do push-ups with pauses or without them. In other words, lower yourself, pause, and then quickly push up. This builds up the ability to throw a punch without a wind-up. Whether to pause at the bottom or not is up to you (or your trainer, who may encourage those who pause excessively).

Explosive Push-Ups

At one time, I loved "explosive" push-ups so much that I came up with my own exercise: down on fists, pause, then quickly up, so that I would lift off the surface and rely on my fingertips. Then down and up again, either on fists or fingertips. A great push-up. My grip became so strong that although I couldn't bend coins, I did leave some decent bruises on the wrists of my fellow practitioners.

Push-Ups Are a Training of the Spirit

Thai push-ups Push-ups are also a great mental workout. You don't even have to do push-ups, you can just stand on your fists until you drop. This trick is very much loved by Andrey Kochergin, the founder of koi-no-takinobori-ryu karate: the one who stands longer is the man. Some physically unprepared people show incredible endurance, although they fall almost unconscious afterwards.

Isometric push-ups  You can do push-ups any way you want. There are no rules, only principles - push yourself up from the ground as many times as possible while keeping your body as straight as possible. For those who want to diversify this exercise, I suggest several interesting methods described by Vitaliy Kushnirik, former coach of the Ukrainian national kyokushin karate team. They are good when there is no additional sports equipment at hand and you have to improvise:

  1. Thai push-ups. The starting position is a lying position, arms and legs shoulder-width apart. During rather energetic push-ups, as you bend your arms, you throw one leg back, and then the other on the next push-up. This shifts the center of gravity forward, significantly increasing the load on the shoulders.
  2. Isometric push-upsIsometric push-ups. You can push up with your palms or stand on your fists. Very slowly (verrrry slowly) lower yourself down almost touching the floor with your chest and without any pause, start straightening your arms back. The movement takes about 30 seconds. The most important thing is not to stop for a moment at the top or bottom. The exercise works out the triceps throughout the movement. You will be pleasantly surprised by the pain in your triceps the next day.
  3. "Jackhammer" push-ups. This exercise is not for everyone, but it is extremely fun: slow push-ups with constant imitation of a jackhammer. Fists quickly and synchronously hammer the ground, and you lower and raise yourself. The undeniable benefit is the ability to shoot your arm at any distance of the strike.
  4. An exercise that successfully replaces a barbell - lie in the prone position and put one arm sideways on a couch, chair, or any other elevation. Lower yourself to touch the floor with your chest, and push yourself up with one hand. Both pectoral muscles work, but only one arm is used. Rest and then repeat with the other arm. You are guaranteed beautiful and powerful triceps.

  Another important fact - after intensive push-ups, it is useful to get your blood flowing by working on bags or simply doing a small "shadow fight."

Author: Dmitry Reznichenko

vocabulary La Rochefoucauld: "Stubbornness is born of the limitations of our minds: we are reluctant to believe what goes beyond our horizons."

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