How to do standard push ups, how to do standard push ups

Push-ups are taught in detail, come and learn together, remember to collect it!

Push-ups are practiced every day, the chest muscles are not enlarged but the arms are thick, 3 steps teach you to do the right push-ups.

1. The right way to do push-ups.

To complete a push-up, you need muscle groups in your arms, chest, abdomen, hips, and legs to work closely together.

Action focus: The whole body is straight, flat and flat.

Difficulty: Bend the elbow and push it straight.

1. Keep your chest close to the ground, your palms flat on the ground, your arms slightly wider than your shoulders, your feet parallel, and your toes on the ground. Look ahead, not at the ground.

2. Spread your elbows apart to the sides and slowly straighten your arms.

3. Once your arms are fully extended, pause for a while.

4. Slowly bend your arms and lower your body.

5. Pause for a moment until your chest touches the ground (just touch the ground, not lying on the ground).

6. Repeat the above steps. It is recommended to divide each workout into 5 groups, with 1-3 minutes of rest between each set, the first 4 sets of 20 reps each, and the last group according to your physical strength.

Details》Tutorial on how to do push-ups correctly.

26 different push-up types.

Type 1: Standard push-ups, with your hands and arms shoulder-width apart. In this way, the whole chest can be exercised, and no muscle will bulge out in particular.

Type 2: Wide push-ups, the distance between the hands is 8-10 cm more than the standard push-ups, this action mainly exercises the upper muscles of the chest, and the triceps exercise is relatively less.

Type 3: Hands-wide and shoulder push-ups.

Type 4: Narrow pitch (elbow clamp) push-ups, taking care to keep your elbows as close to your body as possible.

Type 5: Push-ups, which are similar to high-five push-ups, where you have to hit the ground hard after leaning down.

Type 6: Crocodile push-ups, some say it's a bear push-up. When doing this push-up, the hands and feet will crawl forward in imitation of a crocodile's position.

To complete a push-up, you need to use muscle groups in the arms, chest, abdomen, hips, and legs to work closely with each other, which can detect almost every part of the body. Therefore, doing a few standard push-ups can be used as a test standard for physical fitness. So what's the right way to do push-ups?

Kneeling forward push-ups are mainly to exercise the pectoralis muscles and triceps of the arms. Because it is done on the knees, the torso is shortened, so it is less difficult than standard push-ups.

Kneeling diamond push-ups require tightening the core, supporting the ground with your hands in a diamond shape, keeping your elbows open to the sides and not putting your weight on your shoulders; Feel the contraction tension of the middle seam of the pectoral muscle when you push it up.

Upper chest push-ups require you to straighten your back, keep your body in a straight line, open your elbows to both sides, and do not bend your joints in the opposite direction when you hold up.

Heavy push-ups require the feet to be brought together, and the legs, hips, and upper body are in a straight line. Keep your arms straight and your hands on the ground, just below your upper chest.

Centrifugal push-ups require alternating hands touching shoulders and one-handed support to exercise the waist and abdomen. Tighten your waist and abdomen, don't shake your body from side to side, and hold your breath when you raise your hands.

Push-ups are a great way to get in shape. Next, let's take you to have an in-depth understanding of what other benefits of push-ups are worth sweating and exercising.

Increases muscle strength and endurance.

Push-ups can be regarded as an efficient compound exercise, a standard push-up can exercise the abdominal muscles and chest muscles, but also the shoulders, upper limbs, triceps, deltoid anterior and other muscle groups. This eliminates the need to do other exercises for different muscle groups, one covers most. If you insist on doing push-ups for a long time, the endurance of the muscles will increase rapidly, and the physical fitness will also be greatly improved and enhanced.

For example, it used to be difficult to hold some heavy objects with weak arm muscles, but now you can easily walk like flying.

Delay aging and prolong life.

Both men and women are very afraid of aging, their faces are haggard, their energy is not abundant, and they are always unable to lift their spirits. Especially for middle-aged and elderly people, as they age, the functions of the body will naturally decline, and the same will happen to the muscles. However, push-ups can effectively strengthen the toughness of muscle fibers, significantly improve the sensitivity of various joints in the human body, and make muscles more elastic.

Secondly, according to their specific physical conditions, doing push-ups every day can also increase lung capacity, usually increased lung capacity can promote blood circulation, metabolism and so on, effectively delay aging, increase people's life expectancy.

Shape your body with a glamorous shape.

Push-ups can mobilize most of the muscles in the body, therefore, insisting on 50 push-ups a day can exercise the biceps brachii and pectoralis major muscles for men, and can expand the volume of the shoulders and chest, so as to form an inverted triangle shape as a whole. For women, proper push-ups can change our overall body shape, and through long-term insistent exercise, we can achieve fat loss and leg slimming, so that the muscles are tighter, shape the slender leg muscle lines, and look better in clothes.

Push-ups have a good exercise effect on the muscles of the abdomen, back and chest, and can also make a lot of tricks and receive unexpected fitness results.

The correct way to do push-ups is: arms apart, slightly wider than shoulders; The toes support the ground, and the torso is controlled in a straight line with waist and abdominal strength; Then spread your elbows apart to the sides and slowly lower your body to the ground with your upper body; Pause slightly, then control the reset, and when the elbow is close to straightening, move on to the next movement. As you gain strength, you can increase the difficulty by placing your feet on the steps.