Classic movement push ups, how exactly should you do them?

First of all, the hands are directly below the shoulders, parallel to the ground, the toes should be bent to contact the ground, and the lower limbs should be supported, and the abdominal and thigh muscles are tightened, so that the body remains parallel and straight.

Point 1 push-ups should be arms upright, and then the legs should have this explosive force, the effect of this is very perfect, point 2 push-ups must make the chest feel this power when doing this search point is the most correct.

The first point is the classic push-ups, the arms should be very explosive, the legs should be straight, in order to have a good sense of explosive power, the second point is this kind of push-ups, the chest should be very straight, and the muscles will be contractile when they are done.

1. Don't blindly engage in physical exercise, without a proper plan. --What sit-ups and push-ups have in common is that they both focus on waist and abdomen exercises (push-ups also need strong support for the waist and abdomen) When the abdominal muscles are at their limit and there is not enough rest, engaging in other repetitive movements will only increase the burden on the abdominal muscles and achieve the effect of half the effort.

2. Most of the reasonable fitness plans are tailor-made, I did not see the specific information of the landlord, based on the above information alone, the following plans can be specified ---

Every night before going to bed, push-ups, divided into 2 groups to complete, each group of 10 to strive for each movement in place (note: the speed of pressing down should be moderately slow, so that the muscles are fully contracted, so that the effect is most significant).

Sit-ups, 3 sets, 15 sets, (points: put your hands lightly on your ears, relax your head and neck, concentrate your whole body on your abdomen, get up slowly, the amplitude is not too large, 30 to 45 degrees, slow down when you lower your body, and don't completely touch the ground, keep a distance from it, so as to achieve twice the result with half the effort).

3.Eat more foods with high protein content to promote muscle growth and enhance physical fitness.

4.The most important point, and the easiest thing for ordinary people to achieve--- perseverance, not to give up halfway, to persist for a long time (generally after 3 weeks will have obvious results).

The specific plan is tailored to the landlord, and several groups can be made according to their own situation, and there is no need to rely too much on hard plans.

If you have any technical questions, you are always available

Push-ups are more correct to do this, come and learn together, remember to pay attention!

Yes, it integrates several high-intensity training movements, combination movements.

Beginners should first prepare for push-ups, with the hands directly under the shoulders, the whole palm touching the ground, the fingers exerting force to reduce the burden on the wrists, and the feet pushing up to support the lower body and tighten the core; Inhale as you lower and keep your core tight throughout. Then the head is slightly upward, so that the neck is naturally neutral, and the elbow is open in a direction of about 45 degrees obliquely back; Exhale as you push up, rotate your arm on the outside of your forearm, clamp your chest, and slowly push back to the starting position; Clamp your arms inward as you push them up, don't just straighten them.

Bench presses are a relatively common exercise in daily life. Doing push-ups can first improve physiological function, play an important role in exercising one's own ability and balance, promote blood circulation, increase metabolism, and improve exercise ability.

Promote growth and development, through the exercise of push-ups, the muscle fibers can be thickened, so that the remaining muscles are more powerful, can reduce the physiological aging of the human body, and more importantly, can provide the body with forward stretching strength and muscle memory, so as to prevent falls.

Push-up; press-up。It is called push-ups in Chinese mainland, push-ups in Taiwan, and palm presses in Hong Kong and Macau), and common fitness exercises can help increase the effect of pectoralis major exercises.

It is a basic training in daily exercise and physical education classes, especially in military physical training.

The tips for beginners to do push-ups are as follows:

First, do a push-up with your elbows before doing push-ups. This is to avoid over-struggling the elbows during the push-up exercise, otherwise the shoulders will be overstrained, which will not only make you feel tired, but also affect the effect of the exercise.

Second, prepare for the move. Before doing push-ups, keep your hands on the ground with your palms on the ground, your fingers forward, your palms shoulder-width apart or slightly wider than shoulder-width apart, your arms straight, your feet together, and your head, back, waist and hips in an oblique line.

Third, keep your abdomen tight at all times when doing push-ups. If the abdomen is not tightened, the waist will collapse when doing push-ups, and the hip bones and lower limbs will hit the ground first, and the effect of the exercise will naturally be greatly reduced.

Fourth, keep your shoulders retracted when doing push-ups. When you hold up, you don't need to fix the elbow joint, but when you hold it to the highest point, bend the elbow slightly so that you can always keep the shoulder joint in a retracted state.

Push-ups are a convenient exercise that can be done anytime and anywhere, so do you know how to do push-ups correctly? Here's the right way to do push-ups that I shared, and you're welcome to refer to them!

The right way to do push-ups

1. Support the body with both hands, the arms are perpendicular to the ground, the legs are stretched behind the body, rely on the toes of the hands and the two feet to maintain balance, and keep the head, neck, back, buttocks and legs in a straight line The focus of the action: the whole body is straight, flat and flat.

2. Bend both elbows towards the outside of the body, and lower the body to basically close to the floor. Tighten your abdomen and keep your body in a straight line for a second before returning to your original shape.

Action focus: The whole body is straight, flat and flat. Difficulty: Bend the elbow and push it straight.

There are many benefits of push-ups, exercising, enhancing physical fitness, and improving health, but it is necessary to do the correct way to do push-ups, so let's take a detailed look at the benefits of push-ups.

What are the benefits of push-ups?

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.

Doing push-ups strengthens the body. The main muscles that provide the body with the strength to stretch forward and muscle memory, preventing falls. Men who do push-ups regularly have a better quality of sex as a couple.

Because doing push-ups for a long time allows men to have a firm abdomen, especially when using a male position, a strong abdomen can exert great power in sexual life.

Doing push-ups can develop the strength of the upper limbs and abdominal muscles, and improve the static and dynamic strength of the human body. Push-ups play an important role in the development of balance and support, which can improve the central nervous system of the human body, help the solidity of bones, the flexibility of joints, the firmness of ligaments, the strength and elasticity of muscles, and also accelerate blood circulation and promote the growth and development of the human body.

In addition, regular and comprehensive exercise is beneficial to physical and mental development, can regulate people's psychology, make people energetic, play a role in strengthening the body, cultivating sentiment, and exercising will.