The action of one handed push ups, the correct way to do one handed push ups

I do this a lot, with my feet a little apart.

One hand can be carried behind the back. The other hand should be in the middle of your body. In that case, to maintain balance.

It's also very simple.

With your feet open at 60 degrees, do push-ups with one hand behind your back and the other hand in front of your pectoral muscles (left hand in front of your left pectoral muscle).

One hand can be carried behind the back. The other hand should be in the middle of your body. In that case, to maintain balance.

It doesn't work, and people who can do push-ups with one hand generally don't exercise like this!

It's like the standard push-ups, except that your hands are on your back, with your palms facing out

Phase 1.

1. Prepare posture: Stand facing the wall, stretch your palms flat forward against the wall, fingertips upward, palms shoulder-width apart, and feet together.

2. Complete action: the body tends forward, keep the body upright, elbow to the two ribs, do not abduct, until the forehead touches the wall, and then return to the original position.

Phase II. 1. Find a support that is half the height of your body, such as a table.

2. Preparation: The posture is the same as in the first stage, grasp the edge of the table with both hands, stretch your hands straight, and keep your body straight with your palms shoulder-width apart.

3. Complete movement: The action is the same as the first stage, but it requires pressing down until the chest touches the edge of the table.

Note: 50 pieces per group, and the third stage of the exercise can be done after the completion of the exercise.

Phase 3. 1. Preparatory action: hold the ground with both hands, put your feet together, and put a small ball of about 5 cm below your chest in the same posture as in the first stage.

2. Complete action: press down to the chest and touch the ball, slowly push it up, and lift the head when the body is down.

Note: In a group of 25, you can do the fourth stage of the exercise after completion.

Stage 4. 1. Preparation action: The general posture is the same as the above stage, but in this stage, the left (right) hand is stretched horizontally and grabs a basketball.

2. Complete action: the same action as the above stage, but the left (right) hand is stretched out to hold the ball.

Note: 20 in a group.

Stage 5. 1. Preparation action: The posture is roughly the same as the four stages, but the center of gravity of the body is concentrated on the right (left) hand, the left (right) hand is behind the back, and the body is slightly tilted to the right, forming with the foot.

2. Complete action: the same as above.

Note: Interested parties can continue to practice handstands.

Pay attention to exercise moderately, and do not distort the purpose of exercise because of the blind pursuit of muscles, hurting your body, and bringing people health.

Techniques for one-handed push-ups.

To make a perfect push-up position, the body must be kept in a straight line from the shoulders to the ankles, and then the arms should be placed in the position of the chest, and the hands should be wider than the shoulders, and only in this way can every movement be able to hold our humerus.

Second, triceps muscles are more effectively exercised. But one-handed push-ups are a kind of hand that is put upside down on the back of our body, placed on the waist, and the strength of one hand is held in line with the body, which is more difficult than the hands.

When you do it, you can adjust the frequency of the exercise slightly. It can be done in a combination of fast and slow, in the exercise, first do a few quick one-handed push-ups, and then slow a few times, we can also count the exerciser, in a certain time to see how many you can do.

Two-handed push-ups are one of the exercises that men often exercise, and for the average woman, it is enough to be tired to do a few estimates, and if you do one-handed push-ups, you don't even think about it. One-handed push-ups are physically demanding, and most of them are performed by boys to complete this difficult and challenging task. Today, I will introduce how to do one-handed push-ups, and if you want to practice, come and take a look.

How to do one-handed push-ups

1. Prepare for ordinary push-ups.

2. Move your hands and place them in a place that is narrower than your shoulders and lower than the general push-up position.

3. Open your feet to be one shoulder width apart, mainly to find a sense of balance.

4. Then put the back of your hand behind your back and try to stabilize your center of gravity on your right hand.

5. After everything is ready, the arms are slowly bent, and at the same time, exhale when lowering, inhale when pushing, control the waist and abdomen so that the center of gravity of the body is always on the right hand, and cannot be relaxed and collapsed.

6. When you first start practicing, use your other hand as an assist, don't completely carry it to the back, find a strong sense of balance and then slowly try to do it with only one hand.

How to train

One-handed push-ups are inherently more difficult than two-handed push-ups, and they cannot be practiced overnight, and the physical requirements are also great, so some training is required in advance.

1. Basic strength training.

Through daily exercise and fitness, such as running, two-handed push-ups, playing ball, etc., through these, increase the amount of exercise and improve physical fitness.

2. Absolute strength training.

At this stage, to achieve the strength of a single arm support, the main thing is to increase the absolute strength of the pectoral muscles, upper arms, and shoulders.

3. Body balance and coordination.

One-handed push-ups have great requirements for body balance and coordination, so everyone should train their balance and coordination.

The above is the specific practice of single-gear defeated hand push-ups, you can insist on exercising every day, and the emphasis is on persistence. Remind everyone that one-handed push-ups are more likely to hurt the shoulder joint and elbow joint, so you should do what you can when you try, not blindly, and at the same time, you must also match a reasonable diet to ensure adequate nutrition, so as to persist in the downward walk.