Standard movements for sit ups and push ups

Wow. It's so hard to copy so much, this buddy.

Pure hand fighting! Personally, I have practiced on my own to get to this state, and I can say that I haven't been to the gym but I am in better shape than some people who have been there!

Push-ups are all nonsense, the main thing is that the body must be in a line!

When you go down, the ground is about a punch from the chest, and it's OK!

The standard number is: ......

This one is a bit harder.

If you want to work on endurance + muscles = long-term group workouts.

Let's say you want to add muscle dimension in the short term. Listen to me.

Do it every time.

Stick to 1 month.

Your arms and pectoral muscles will improve significantly.

The number of sit-ups is: It is more difficult if you have more body fat.

But the abdominal muscles aren't so simple for long.

Don't look at the numbers they say.

You just do it all the time.

It's OK to do it! The most important thing is to persevere!

Resolutely resist greasy items!

It will have a direct impact on your abs!

The standard movements for push-ups are as follows:

1. Lean over and support the ground with both hands, the distance is the same width as the shoulders or slightly wider than the shoulders.

2. Keep your shoulders, elbows, and wrists on the same vertical line.

3. Tighten the abdomen, straighten the back, legs, hips, back and head in a straight line, and do not collapse the waist and arch the back and hips.

4. The upper arm is about 45 degrees angle with the body.

5. During the movement, the whole body is straight, flat and flat.

Push-up; press-up。Known as push-ups in Chinese mainland, push-ups in Taiwan, and palm-ups in Hong Kong and Macau), common fitness exercises can help increase the effectiveness of pectoralis major exercises.

It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training.

Push-ups are a popular sport that can be performed by everyone from 90 years old to 6-year-olds. It's also a test of time and endurance, which can be compared to speed, quantity, and even different postures. Therefore, on the Guinness Book of World Records, there are as many as 27 records for this seemingly simple sport.

The most famous record holder is Paddy Doyle of Great Britain, who has won eight of them. Between October 1988 and October of the following year, he achieved 1500230 push-ups throughout the year.

Standard push-ups are the simplest form of unapparatus training for the pectoralis major muscles. The main muscles involved are: pectoralis major, triceps, anterior deltoid fascicle; The muscles that are secondary involved are: serratus anterior, trapezius, and rectus abdominis.

Starting position: Hands slightly wider than shoulder-width apart, feet with clear and broad, four points supported on the ground, from head to toe to form a straight line.

Keep your elbows straight and your arms perpendicular to the ground at an angle of about 45 degrees to your torso. The buttocks and core area of the abdomen remain contracted, and the whole body is tense.

The trunk sinks slowly, forming a 45-degree angle between the upper arm and the torso, and less than 90 degrees between the lower arm and the upper arm. Inhale as the torso sinks.

Exhale as you stand up, use your pectoralis major muscles, and use the strength of your hands and arms to push your torso up until your elbows are fully extended.

Categories: Sports Sport >> Fitness.

Analysis: Self-evaluation of men's muscle endurance Push-ups Test method Push-ups are the same as grip strength and reflect human muscle strength. The difference is that the grip strength reflects the local strength of the wrist, while the push-up upper limb muscle strength is medium, reflecting the level of muscular endurance, and the large and small muscle groups of the chest, back, upper arm and forearm work together during the lifting and falling process, and the muscles of the abdomen, buttocks and calves are coordinated and cooperated, so push-ups are a representative index reflecting the whole body muscle endurance.

The standard push-up movement is to 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.