Push ups, is there a difference between the two practices?

Physically, the two types of work are the same. But mentally, the more you do, the more you challenge, the better the exercise effect, but if you are afraid, the effect is not good. Or the second good point.

There is no substantial difference between the two, and it is recommended that the landlord adopt the rhythm of fast up and slow down, slow up and fast down.

And there are elbow push-ups and flat elbow push-ups, which we used to train in the varsity team.

1. Kneeling push-ups: This is the simplest push-up movement, and it is also the most relaxed, which is very suitable for ladies and people who have just started exercising.

2. Kneeling push-ups: This is slightly more difficult than the one above, and it is an advanced kneeling posture, in which the arm bears the weight of the body and is more able to exercise the lateral pectoralis major and biceps.

3. Horizontal support push-up: For most people, this is a standard push-up, from the head to the ankle joint to keep as straight as possible (in a straight line), and it is also the most common push-up position, but this is not the most difficult push-up action, of course, this action is also the most basic exercise action for men.

4. Push-up clapping: This action is mainly to exercise the strength and explosiveness of the upper limbs, because when holding up, the hands need to be quickly slapped against each other, and the upper body is in a situation where there is no support point for a short time, so before doing push-up clapping, it is best to do a set of horizontal support push-ups to prevent injury if you are not fully adapted.

5. Clap before and after push-ups: This action not only exercises explosive power, but also has high requirements for agility.

01 Push-ups with hands and feet at the same height, target muscles pectoralis major, triceps, and anterior deltoid muscles. In the starting position, the arms are spread apart, shoulder-width apart or slightly wider than the shoulders, the arms are push-ups, the toes are on the ground, the head is slightly raised to look at the ground, the abdomen is tucked to maintain the natural arc of the abdomen, the elbows are slightly bent, and the waist is not collapsed.

Push-ups, also known as push-ups, mainly exercise muscle groups such as pectoralis major and triceps, hands and feet with high push-ups, target muscles pectoralis major, triceps, deltoid anterior bundle. In the starting position, the arms are spread apart, shoulder-width apart or slightly wider than the shoulders, the arms are push-ups, the toes are on the ground, the head is slightly raised to look at the ground, the abdomen is tucked to maintain the natural arc of the abdomen, the elbows are slightly bent, and the waist is not collapsed.

Benefits of doing push-ups.

1. Develop strength and quality. Its main role is to develop people's upper limb strength and abdominal muscle strength, which can improve the static and dynamic strength of the human body. Recommended reading: How to do push-ups Push-ups are varied and have better fitness results.

2. Improve human physiology. It can play an important role in the development of balance and support capacity. It can improve the central nervous system, benefit the firmness of bones, the flexibility of joints, the firmness of ligaments, the strength and elasticity of muscles, and at the same time accelerate blood circulation, increase lung capacity, promote growth and development, and improve exercise ability.

3. Enhance physical fitness and improve health. 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. In addition, it is said to have a longevity effect.

Push-ups with hands and feet at the same height:

Target muscles: pectoralis major, triceps, anterior deltoid muscles.

Synergistic muscles: coracobrachial, serratus anterior, pectoralis minor.

Starting position: Arms apart, shoulder-width apart or slightly wider than shoulder-width apart, arms push-up, toes on the ground, head slightly raised, eyes on the ground. Tuck in the abdomen, keep the back in a natural arc, and slightly flex the elbow joint.

2. The process of push-ups with hands and feet at the same height:

Slowly descend your body, and when your upper body is about 2 cm above the ground, pause for a moment, and then prop your arms up to the starting position.

Essentials: The spine should be straightened, and the head and spine should be in a straight line.

Breathing method: When the body descends, inhale, and exhale when reducing.

3. Weight-bearing, hands and feet at the same height, push-ups.

4. Easy to make mistakes: slump over.

5. Push-ups with high hand pads, the essentials of movement and precautions are the same as above.

6. Push-ups with high foot pads, the essentials of movement and precautions are the same as above.

7 knee-hand push-ups: suitable for beginners and girls.

end precautions.

The spine should be straightened, and the head and spine should be in the same straight line.

As the body descends, inhale and exhale as it reduces.

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

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.

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

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.

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.

1. When the palms of both hands are on the ground, you need to adjust the distance between the hands to "shoulder width", the thumbs of both hands just correspond to the inside of the shoulders, and the fingertips of the rest of the fingers are facing forward. If the distance between the hands is too wide, it is easy to increase the pressure on the shoulder, and the shoulder will be sore after training; If the distance between the hands is too narrow, there will be more arm muscles, which will directly affect the amplitude of the elbow flexion.

2.Leg posture.

Place your hands on the floor, legs straight back and inward at the same time, your feet on the inside of your feet and your toes on the ground.

In this way, the feet and hands can form three fulcrums to work together to stabilize the body. If the feet are too far apart, the legs will also participate in the force, forming 4 fulcrums for the synchronization of hands and feet, and it is difficult to ensure the quality of the movement.

3.Body torso posture.

When the arms and legs are straightened, you need to tighten your abdomen, with your hips slightly down, your head slightly up, and your back straight.

Viewed from the side of the body, the torso of the body is in a straight line, and the lower back has a natural physiological curvature.

Time. Intersession: Preferably in the afternoon.

Exercise: 3 sets of 12-15 reps each, try to form your hands in a diamond or triangle position (finger to finger and thumb to thumb).

Keep your elbows inward.

Keep your body in a straight line and your upper body tightened throughout the movement. Looking straight down reduces the pull on the neck.

As a more advanced positional change, a pair of dumbbells can be placed under the chest by separating them across the shoulders and holding them in a Chinese grip to do push-ups. Try to press your chest all the way down to contact the ground, being careful not to let the dumbbells shake or roll when using them.

If you can do more than 15 reps of each pose, ask your assistant to hold down your upper back to increase resistance. If this doesn't work several times, try bending your legs and placing your knees, not your feet, on the ground.

Push-ups for proper posture.

Lie face down on the floor with your hands flat so that your shoulders are almost touchable, fingertips forward, and your abdomen tucked.

The hand position change is similar to the bench press, but to maximize triceps engagement, the hands should be parallel to the chest, about shoulder-width apart, with the elbows close to the body.

During the whole movement, the body is in a straight line from head to toe, and the eyes are directly looking at the floor.

Keep your feet perpendicular to the ground, press your toes to the ground, and stretch your legs outward.

Then start doing push-ups, exhaling while stretching your arms.

Keeping your elbows inward, use the strength of your triceps to prop your body up and keep your arms fully straight. At the bottom of the movement, either gently lock the elbow, or extend the elbow to the point where it is just not locked. Pause and then dive down again.

Inhale as you go down, holding your breath at the bottom of the movement. To keep the target muscles in constant tension, don't relax on the floor. Just pause for ten seconds and then resume.

4-8 p.m. Jogging for two hours a day if you are not in good physical fitness will see the results in a few months.

The premise of wanting abdominal muscles is that the body fat must be low, so fat friends are recommended to ** first,

It is best to do it every evening.

6 o'clock-8 o'clock.

You'll be able to do 100 push-ups in a row in six weeks.

Check out this article.

Good luck.