Why can t I do push ups?

Experience it for yourself. Those muscular men with strong muscles have a hard time understanding what it's like to have thin arms. The part of the push-ups of "Prisoner Fitness", push-ups on the wall.

Only do the first form. Stand facing the wall with your feet together, arms shoulder-width apart, hands flat on the wall, palms at chest height. This is the starting pose for the movement (Figure 1).

Bend your elbows until your forehead touches the wall. Then push yourself back into the starting position and repeat. It's easy to do, and the results are significant.

The first pose can do 3 sets of 50 reps each, and then consider the following movements.

Maybe it's because you don't do exercise for a long time, and it's easy to not do it if you don't exercise for a long time, so you can exercise more in the future. You can increase it a little bit every day, and it will be good if it lasts for a long time.

Why do many people who love fitness say that push-ups are the most bodyweight movement to train the body? First of all, you must understand that push-ups are not just about using biceps and triples! Standard push-ups involve the chest, back, shoulders, core muscles, and the main arms.

It can be said that basically half of the body muscles need to be used. In detail, it is more dependent on the chest and back muscles to exert force, bear weight, and the three heads, shoulders and core muscles to stabilize. Therefore, so many muscles are missing, and none of them can be done.

In fact, there is still a lack of exercise, lack of muscle function training, and lack of correct health knowledge. At least the female coaches I interviewed could easily do more than 20 full push-ups. Serious training can completely change yourself.

That's when you don't exercise. I am a female, 64kg, 156, fat, I just started push-ups and couldn't do three or four push-ups, I worked out for three months, during which I occasionally push-ups, and now 12 groups each time. Do four sets. It's not a bit of a hassle.

Male or female? Too fat, right? This kind of thing takes its time, you try kneeling push-ups, it really doesn't work to press the prisoner fitness and start with the wall. You have to take your time, don't rush.

Push-ups are mainly about the pectoral muscles. I couldn't do it before college, but I was able to do it after a while of working out in my freshman year. Don't be discouraged, it's okay to keep exercising.

Many people start exercising because they find that their figure is getting worse and worse, and they can't see their legs when they look down. This may be a blessing in disguise, because you have at least discovered that exercise can save your body. Push-ups can't do a single one!

Push-ups are actually a good exercise to measure your physical condition. Because it will also affect the back, shoulders, arms and core muscles. So, if your body is well maintained, both men and women should be able to do at least a few.

Including men under the age of 50 should be able to do at least 5-10.

But depending on the individual differences, if you really can't even do 1, don't doubt it, you really need to start exercising!

Your upper limb + core strength is too weak to pull! It takes more time to slow down your heartbeat!

When you're exercising, your heart beats faster so that it can get the oxygen it needs to the rest of your body.

As a result, your heart will beat 130-160 beats per minute.

When you stop, it will drop about 20 times per minute until it returns to its normal speed.

If you're in good shape, you'll be able to slow down faster. But if you haven't exercised for too long and your heart and lungs are poor, it may take more time to get your heart back to normal. I'm out of breath when I climb the stairs!

Every normal person will pant when they climb the stairs, and it is not right if they don't breathe, but if you are panting very hard and need to work hard to climb the stairs, the strength and endurance of the lower limbs are too poor, and the cardiopulmonary capacity is too poor, what are you waiting for if you don't exercise quickly?

It is recommended not to train too hard at first, and do 3-4 times a week for 30 minutes of cardio training, such as jogging, elliptical machine, cycling, etc.

Start with lighter workouts, and remember to warm up, then slowly start increasing your speed and resistance.

At the same time, with some strength training, especially the lower limbs, people old first old legs, this should be known to everyone on the earth, so the strength of the muscles and bones of the legs will become more and more important (protection and support) as you age!

1. When you first start doing push-ups, you can first try to do push-ups with both hands, which can exercise the strength and patience of your arms. Face the wall with your feet together about 60cm away from the wall (normal), prop your hands on the wall, start doing push-ups, and do your best to complete 4 sets. Exercise is a process that is neither fast nor slow, and you need to slowly explore the speed that suits you.

After 7 days, you can clearly feel more strength in your arms than before, and then you can perform kneeling push-ups.

2. In the second stage, kneeling push-ups, kneel on both knees, support the ground with both hands, and start to do push-ups, at this time the pressure on the body will be distributed to the knees and arms (it is recommended to have a yoga mat to prevent knee injuries), do your best, complete 4 sets of 30-40 per day. After kneeling push-ups for half a month, you can try standard push-ups.

3. Standard push-ups will be very difficult at the beginning of training, but you can try to do 3 sets a day in groups of 10, no need to do them continuously, as long as you can insist on completing 3 sets every day. Then increase the number of push-ups per day according to your ability, such as 20 in 1 set or 30 in a group, and after a month, you can reach 100 push-ups per day.