Push ups are a form of fitness, what are the benefits of this exercise?

Push-ups are a fitness action that mainly exercises the muscles of the human arm, waist and chest, especially for the pectoralis major muscle, which can effectively improve the core strength of the upper limbs.

It helps to train the biceps and improve the abdominal muscles, and can also increase the physical strength of the human body.

The exercise of push-ups is to make your body healthier, and at the same time, you can also exercise the strength of your hands and abdominal muscles, which is also a good action, and you can also exercise your perseverance.

Push-ups mainly work the triceps brachii, as well as the anterior deltoid muscles, serratus anterior and coracobrachialis muscles, and other parts of the body. Its main effect is to improve the muscle strength of the upper limbs, chest, lower back and abdomen.

Nowadays, there are more and more people who love fitness, among which push-ups are a very common way of fitness, because they are simple and convenient, but do you really do push-ups? Doing push-ups regularly has many benefits for the body, but there are some things that we need to pay attention to when doing push-ups.

Improve physical literacy, push-ups can exercise people's arm energy, there is also the energy of the abdominal cavity, the key can improve everyone's leg strength, often do push-ups, can make people's biceps, triceps brachii is very developed, there are many men will use this as a sign of display, and push-ups will also have a certain improvement on the inner thigh muscles. Create a body shape, do push-ups can not only help you improve your physical literacy, but also help you ****, improve your body shape, maintain 100 push-ups a day, you can see that the figure is very good, that is, uniform and energetic, because push-ups are also very energy-consuming, after doing push-ups, people feel a lot of sweat.

To do push-ups, you must go from shallow to deep, from easy to difficult, and gradually increase the frequency from less. At the beginning of training, there is a high chance that you will not exercise for a long time, and if you use too much force, there is a high risk that you will damage the muscles of the whole body. Therefore, when doing push-ups, you must go from shallow to deep, and do not rush.

According to your own physical fitness and physical condition, choose the appropriate learning method and manipulate the exercise intensity.

For example, as the elderly age, every part of the body will also age, and the body is undoubtedly not as strong as when it was younger. Therefore, in the case of doing push-ups, there is no need to ensure that standard, let alone carry out weight exercises for your body, which is likely to cause damage to human bones and muscles throughout the body. What's more, the elderly are suffering from osteoporosis, and if you are not careful, you are likely to crack your bones.

Be well prepared and stress-releasing themed activities to avoid injuries and muscle rigidity. Since push-ups are also a kind of fitness exercise that requires a lot of energy, if you do not prepare for fitness exercises, it is likely to damage the body's organs or encounter other unexpected situations. Therefore, before doing push-ups, you should first press the split or theme activity to the limbs.

Do's and don'ts for doing push-ups:

1.It is necessary to exercise step by step, from easy to difficult, from less to more, from light to heavy;

2.According to your own physical condition, choose the appropriate exercise method to control the exercise load;

3.Be prepared and relaxed to prevent injuries and muscle stiffness.

4.The elderly prohibit finger gestures, high-fives, and weight-bearing exercises. Patients with heart disease and high blood pressure are contraindicated for this method.

5. Push-ups are gravity training, and long-term push-ups are easy to cause greater pressure and impact on the knuckles (fist), wrist joints (palm) and shoulder joints, causing pain and damage to the above parts. Therefore, after doing push-ups, you should rest more, and it is best to massage your body, so that you can effectively prevent overstrain, and you usually need to take more care of these joints.

Push-ups are a medium-intensity exercise, which requires some warm-up to avoid muscle strain, and requires long-term exercise, and occasionally doing too many push-ups can cause muscle soreness. When doing it, you must concentrate on training to see obvious results, that is to say, the time should be coherent, take 30 minutes a day to do push-up exercises, arrange the number of sets and the number, if you always train with large weights, it will bring a reaction to the body, you can be divided into 8 groups for about 12 groups each.

When doing push-ups, you must pay attention to maintaining the standard of movements, you need to pay attention not to overload the exercise, you need to pay attention to the circulation to gradually increase your training volume, you need to pay attention, you must choose a reasonable venue when doing it, and you need to pay attention to replenishing nutrition to the body.

Pay attention to the correct posture, but also pay attention to the frequency, pay attention to the timely rest when you are tired, and also pay attention to do some simple ones first, and be careful not to do too much at once.

Push-ups focus on the pectoralis major and triceps.

There are many types of push-ups, such as up-to-top push-ups (hands high and feet low), normal push-ups, down-incline push-ups (hands low and feet high), high-five push-ups, one-arm push-ups, one-arm single-leg push-ups, handstand push-ups and so on.

Descend to exhale, rise to inhale, descend slowly, rise quickly.

Mainly exercise the biceps and pectoralis major muscles.

Deliver a higher way to exercise the biceps and pectoralis major muscles.

Push-ups are a common fitness exercise, it is not only one of the compulsory physical education subjects in our student days, but also a mandatory method of corporal punishment when we bet with friends, now push-ups are a good assistant for our fitness exercises, push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the chest muscles. Push-ups mainly work the pectoralis major and triceps, but also the deltoid anterior, serratus anterior and coracobrachialis muscles, and other parts of the body. '

According to a research report published by the authoritative American Athletic Association, doing push-ups can test the exercise ability of almost all parts of the human body, and can be used as a standard for physical health. To complete a standard push-up, you need to use muscle groups in the arms, chest, abdomen, hips, legs, etc. to work closely with each other. Supporting one's own weight with one's own strength is the fastest and most accurate way to reflect the function of nerves and muscles.

Men do more push-ups on a daily basis to prevent aging. Further research by older biomechanics researchers pointed out that doing push-ups is also a way to test whether a person has anti-aging abilities. Natural aging can lead to the deterioration of nerves and muscles, and physical energy is reduced by 30% from the age of 20 to 70, but regular exercise can make the muscle fibers thicker, so that the remaining muscles are more powerful, reducing the body's physiological aging problems.

Exercise is bitter, out of breath, muscle soreness, ......These are all part of exercise, just as pain and bitterness are part of life. Self-discipline push-ups.

Doing push-ups is a very good way to train the pectoralis major muscles. Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles.

It's better not only to do push-ups, but also to train your leg strength so that you don't get out of shape.

There are harms, but there are also benefits!! The harm is that it is not high. The benefits they all said.

What kind of exercise is push-ups, we still have some things to pay attention to when warming up, exercise can also help us get rid of fat, different molded people should arrange exercise time according to their own living habits, there are many ways to exercise, the following shares what are the benefits of push-ups.

Standard actions

To do push-ups'For a perfect starting position, the body must be kept in a straight line from the shoulders to the ankles, and the arms should be placed on the chest, with the hands slightly wider than the shoulders. This ensures that each movement works the triceps more effectively.

When doing push-ups, you should take 2 to 3 seconds to fully descend your body, and the final chest should be about 2 to 3 cm away from the ground; Then, immediately push yourself up and return to the starting position.

If you can't do a full push-up, you can also land on your knees. This is also the method you can choose when you can't do formal push-ups anymore and you want to continue exercising.

Exercise effectiveness

Push-ups work the triceps brachii muscle, a muscle group, but also the deltoid anterior, serratus anterior and coracobrachialis muscles, and other parts of the body. Its main effect is the muscle strength of the upper limbs, chest, lower back and abdomen.

Classification of forms

Athletic posture

According to the body posture, it can be divided into three postures: high, medium and low.

Push-ups

1. High-posture push-ups refer to the fact that when doing exercises, the body posture of the practitioner is low feet and hands high, and the hands and feet are not on a horizontal plane.

2. Medium push-ups

Also known as standard push-ups or horizontal push-ups) is when the exerciser is doing the exercise with their feet and hands on a level plane.

3. Low-posture push-ups

It means that when doing the exercise, the practitioner's feet are high and low, and the hands and feet are not on a horizontal plane.

Hands-on distance

According to the distance between the hands, it can be divided into four types: ultra-long distance, wide, medium and narrow.

1. Ultra-long-distance push-ups

Push-ups

Mainly exercise the lateral pectoralis major and biceps brachii. When the angle of the elbow joint is greater than 135 degrees, it is mainly the biceps brachii that exerts force.

2. Wide push-ups

At about 1.5 times the width of the shoulders, the main exercise is the lateral side of the pectoralis major muscle, while developing the anterior deltoid and triceps brachii.

3. Medium-distance push-ups

Slightly larger than the width of the shoulders, it mainly exercises the middle of the pectoralis major muscle (increasing thickness), and develops the anterior deltoid and triceps brachii muscles.

4. Narrow push-ups

Less than the width of the shoulders, the hands are placed in front of the two breasts*, mainly exercising the anterior deltoid and triceps brachii, and developing the medial side of the pectoralis major muscle (chest groove) at the same time

Prepare the pose

From the preparation posture, it can be divided into different techniques and footwork.

Push-ups

Technique: The way of holding the ground by hand can be divided into three forms: full palm support, fist support and finger support. The direction of the ground can be divided into three forms: forward, inward and outward.

1. Full palm style

A way to hold the ground with the palm of your hand.

2. Fist pose

A method of holding the ground in the form of a fist.

3. Finger formula

The method of using the first joint of the finger to support the ground. It can be divided into five forms: five fingers, four fingers, three fingers (these three cone-forming types), two fingers, and one finger supporting the ground.

Footwork: According to the position of the foot, it can be divided into two types: two-legged and open. According to the form of the foot on the ground, it can be divided into three postures: toe pose, instep pose and arch pose.