Techniques for doing push ups and sit ups

Let me introduce you to a few exercises that are very simple and effective Pectoral muscles: 1) Push-ups are dynamic exercises, and the following introduces a kind of static push-ups. Do push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense, hold this still position for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall with your arms raised in front of you, and your fingertips will touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. Bend your elbows, your upper arms are at a 90-degree angle with your forearms, your upper body is close to the wall, your arms are bent at your elbows to support your upper body, not to make your body against the wall, your pectoralis major muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

Abs: (1) Lie on your back, fix your ankles, sit up with your upper body up, the angle between your upper body and your lower limbs is greater than 90 degrees, and your rectus abdominis muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

2) Lie on your back, lower limbs and upper body at the same time in a "V" shape, rectus abdominis is extremely tense, hold this resting position for 8 10 seconds or a little longer, then relax!!

When choosing sit-ups for exercise, you must pay attention to safety, otherwise it can easily lead to spinal injuries.

When exercising, you should pay attention to the fact that the legs should not be stretched too straight, and it is better to bend them a little, which can also effectively protect the spine. The placement of the hands is also exquisite, and some people like to hold their heads, which is also not standardized, because the hand strength is easily transferred to the cervical spine, resulting in cervical spine injury.

The correct way to do this is to put your hands on your ears. Also, when exercising, the correct breathing technique should be to exhale when you get up and inhale when you lie down.

In addition, for the best results, it is best to do 20 30 per set, rest for 1 minute, and then start another set. Each workout should be 4 to 6 sets. In order to recover the abdominal muscles from fatigue, it is common to practice every other day.

Speed and frequency, which can be flexibly mastered according to one's own strength.

Sit-up position: bend the thighs at 45°, body and thighs at 90°, feet hook objects, hold heads with both hands and grasp heavy objects, and when the abdomen is contracted, the body is at 90° with the ground, and lower to the original position, so that the abdominal muscles are always in a state of tension. Weight control on your own, at most a group, you can do 10 to 12 sit-ups.

Do 3 to 4 sets with 1 to 2 minutes of rest between each set. Then do leg flexion, grasp the armrest with both hands, and tie heavy objects to the legs, the same number of times and sets. Perform sideways weight reduction slightly, and lean over to exercise the lower back muscles.

Push-up posture: flat body, incline, incline, wide distance, middle distance, narrow distance, the muscle position of different postures is also different, and the pectoral muscles are divided into: upper, middle, lower, inner, middle, and outward ascending parts.

Exercise the outside of the chest at a wide distance, and exercise the upper part of the chest obliquely on the arms. The same maximum number of weights can only be 10 to 12 groups, 3 to 4 groups, and you can lose weight when you can't do the limited number.

Note: You must warm up for 5 to 10 minutes before exercising, and each training session should not exceed 90 minutes. Aerobic exercise is trained 4 to 5 days a week, energy can be practiced for 7 days, and anaerobic exercise is trained 3 to 4 days a week.

The above is a cycle cycle, and the number of times in the previous month for beginners increases by 2 to 6, and the number of sets decreases by 1 3. Muscle building training: If some parts do not like to practice, repeat the training of a certain part, pay attention to the muscle rest, after 48 to 72 hours the muscle is no longer painful.

I also have this idea, so I also practice, in fact, sports don't have too many skills, just keep pushing my limits.

Push-ups are designed to work the muscles of the hands and pectoral muscles, and you can use a standard speed of 3 seconds at a time. It's fast when it's down. Slow when it's on. Long-term exercise is enough.

Do it to the best of your ability. Every time, you do the limit of your body, and next time you will improve. Your posture is correct.

The standard movement of push-ups is:: Press your hands to the ground with your fingers shoulder-width apart and your legs straight back. Bend your arms so that your body is straight down, your shoulders and elbows are on the same plane, and your torso, hips, and lower limbs are straight.

After propping up, it will steadily return to the original position, which is completed once. It is worth noting that push-ups are not suitable for children who are still in the stage of growth and development, nor for middle-aged people after the age of 50, and it is not representative of female muscle strength. If you want to increase the difficulty, you can put two dumbbells on the ground, slightly wider than your shoulders, and when lying on your stomach, make sure that the midline of the side of the body reaches the center of the fist, and you can also pad two bricks under the palm, but not too high (such as two benches), otherwise you will feel very relaxed and will not achieve the purpose of exercise.

The correct way to do sit-ups is as follows: Lie on your back on the mat with your knees flexed at about 90 degrees and your feet flat on the ground. Do not immobilize your feet (e.g. by a partner pressing your ankles with your hands), otherwise the flexors of the thighs and hips will join the work, reducing the workload of the abdominal muscles.

In addition, straight-legged sit-ups will increase the burden on the back and easily cause damage to the back. Decide where to place your hands based on the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.

Beginners can rest their hands on their sides, and when they have adapted or improved, they can cross their hands over their chest. Finally, try to cross your hands behind your head, but each hand should rest on the shoulder on the other side of your body. Do not cross the fingers of your hands behind your head to avoid straining your neck muscles and reducing the workload of your abdominal muscles.

Sit-ups and push-ups have the right practice, it should be noted that it is necessary to master the correct sit-ups and push-ups in order to achieve twice the result with half the effort, in addition, if you want to achieve good fitness results, it is best to stick to it, when doing sit-ups and push-ups, you must grasp the time, not too long, it is better to do it in groups.

Practice sit-upsSteps: Place the soles of your feet flat on the ground, your knees shoulder-width apart, bend your knees about 90 degrees, and bend your knees to avoid back injuries. If you are immobilizing or holding your ankle, do not overexert yourself and avoid using the flexors of the thighs and hips, which will reduce the consumption of abdominal muscles.

The position of the hands depends on the strength of the abdominal muscles, and the more you put your hands on the head, the more difficult it is. In the beginning, you can do sit-ups with your hands at your sides, and when you get better, you can cross your hands in front of your chest or put them on the side of your ears.

Do sit-ups slowly, as if in slow motion; It is not advisable to move too fast to avoid straining the abdominal muscles. Breathe normally, don't hold your breath. When you sit up, you should exhale, which moves to the deeper muscles in your abdomen.

After the body is 15 30 cm off the ground, pause briefly and tighten the abdominal muscles, then slowly lie down and return to the original position. When your back hits the ground, you can start the next sit-up, and so on. Beginners should avoid doing too many reps at once, starting with 5 reps and adding more reps each time until they can do 15 reps in one set, and then slowly progress to 3 sets.

Precautions: Do not force your elbow to touch your knees, so as not to cause damage to the cervical spine and cause nerve compression; It is not advisable to force the body to rotate (the right elbow touches the left knee, the left elbow touches the right knee, etc.), which not only does not help much to strengthen the abdominal muscles, but even injures the lower back due to the pressure caused by the rotation.

Practice push-upsTo achieve a perfect starting pose, your body must be in a straight line from your shoulders to your ankles, with your arms in a chest position and your hands slightly wider than your shoulders. In this way, you can be sure that each movement works your biceps 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 do it this way, you will find that a perfect push-up is not simple to do.

If you can't do a full push-up, there's a compromise, which is to get your knees on the ground. This is also an option when you can't do formal push-ups anymore and want to keep exercising.

For beginners, you can do two sets of 5 to 10 reps each; For those who have a certain foundation, they can do 3 sets of 10 reps each; Advanced people can try 4 sets of 15 to 20 push-ups.

If you want to practice sit-ups, you don't have to get up completely when you do them, and you don't have to do them too quickly. You must consciously squeeze your abdominal muscles, to put it bluntly, you can contract your abdominal muscles and drive your upper body up. In this way, the speed will not be too fast, because to ensure the standard of action, the body should not be completely erected, and it can be stopped in more than half of the place to ensure that the abdominal muscles are tight during the whole process of exercise, so that the effect is good.

Therefore, it is still necessary to do it one by one with frequency, and with each stroke, the abdominal muscles must be consciously contracted, and do not do it quickly in order to achieve the quantity.

Push-ups need to be done in groups, which can be divided into four or five groups, each group of about fifty

Sit-ups should be fast, 50 groups each, 3 to 4 sets a day.

The faster the sit-ups, the easier they are, and the slower they are, the better they can be.

To do these exercises, first of all, it should not be too strong and too fast, appropriately delay the time when doing these movements, do it in groups, the amount should not be too much each time, give the muscles sufficient rest time, do push-ups and stay for a second when the arm bends and then get up, sit-ups should pay attention to keeping in a straight line when lying on the back, moderately twenty each time, divided into three groups, I hope it will help you.

I am 45 years old, I used to be a sports enthusiast, but I haven't been able to stick to it in the past few years, my rotten stomach is on my side, sometimes I feel back pain, now I run two kilometers every morning, 30 push-ups, 15 grip sticks of 50kg, 10 tension devices, my body feels much better, but the muscles are not as good as before, and if I want to recover, is it possible?

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

Do what you can. The key is to do more aerobic exercise.

Even if you do a lot, you can't show muscle, because there is fat cover, aerobic exercise can **.