The requirements and pros and cons of five finger palm press

Be relaxed, don't be tense. Benefits: Improves blood circulation and movement of joints. Disadvantage: There is no harm.

How has my body changed when I insisted on doing push-ups every day?

The benefits are played, the finger power is practiced, the finger power is good for playing basketball and volleyball and other sports, and it is also a great benefit for those who type on the computer, of course, you can also use it to show off. How good, hurry up and practice.

Finger push-ups require very strong muscles, and finger push-ups can show your strength.

Nothing good, exercise your fingers.

If you find it difficult to put your fingers on the ground at first, you can do push-ups with your five fingers on the wall first, so that your fingers can slowly get used to it and then put it on the ground, so that your fingers will not be damaged.

It's not difficult, it needs to be done every day.

Using finger support, in addition to exercising the pectoral muscles and triceps, can better exercise the resistance of the forearm muscles and fingers, which is a good basic skill for practicing grappling.

Well. The first is to practice the five fingers. That's the basics.

Start by using your five fingers to make a push-up position. You can't just start practicing. It's going to be gradual.

In this way, the fingers are not very painful and you can do push-ups down. It's up to you to do a few. When you are tired of doing it, clench your fingers into fists and open them again.

This continuous relaxation of the finger muscles. Take it easy. After practicing strong fingers, you can practice handstands.

Step by step, don't worry, first five fingers, insist on doing ten times, and then slowly add, probably after more than a month of practice... Just use four fingers, then three fingers, then two fingers, and finally thumbs, remember, if you find that you can't do it in the middle, don't brace, rest and rest, and then the fingers will be sore at the beginning for a long time... Come on...

Practice five fingers on the ground first, then four fingers, and then exercise until the thumb or index finger is supported alone to do push-ups.

All professional basketball players warm-up before the big game is a three-step layup, which shows its importance!If you are strong enough, you can do push-ups with five fingers to exercise your finger strength, which helps you dribble and shoot...

The joints are large and relatively easy to practice, you can go to see those who practice two-finger Zen, the hand joints are very large, I have practiced five-finger push-ups, five-finger push-ups also need strong grip strength, but standard push-ups only practice the triceps and pectoral muscles, so even if you can do hundreds of standard push-ups, you may not be able to do a few five-finger push-ups.

You can do it with a wall first, slowly strengthen it, and use a single rod to help strengthen the grip.

The main reason is that the fingers can't bear such a weight, and you can practice more.

At first, it is difficult to put five fingers on the ground, you can do push-ups on the wall first, let the fingers slowly get used to it, and then put it on the ground, so that the fingers will not be damaged.

Doing push-ups will practice a lot of small muscle groups, if the strength is not enough, you will kneel on the ground first, so that your legs and waist will be relaxed, and the weight will be small, so that the relevant muscles of your upper limbs can adapt to it, and after a few times, don't kneel, change to pad support under your hands, such as the side of the bed, or put one hand on a stool to practice, slowly and gradually increase the difficulty, and finally become an ordinary push-up, and you can also pad supports on your feet in the later stage, which requires greater strength Note that when you first start practicing, the spacing between your hands should not be too narrow. Make sure that your forearms are basically vertical to the ground after you press down, so that you can use your pectoral muscles to lift the weight just like the bench press.

Addendum: The forearm is the forearm, which is the wrist and elbow. The distance between the hands should be wider than the shoulders, so that your strength is not too distributed in the triceps and shoulders, mainly to impact the strength of the chest, when you first start to practice strength, do 5 sets of one movement, 10 to 12 in a group.

It is best to practice in the afternoon or evening, when your metabolism will decline, and after exercising, you can ensure that your metabolism level rises, which is more conducive to long-term muscle growth.

It should be the position between the thumb and index finger, so that the tip of the hand is slightly inward, but not to the extent of relative. The fingertips are forward and opposite, and the damage to the wrist is greater than that of the tiger's mouth.

I can't do more than 20 two-handed push-ups at a time, but I can do more than 10 five-finger push-ups, and I can do 3 or 5 with both thumbs and one hand. This is mainly related to strength, and doing more two-handed push-ups is good endurance, so what you have to practice is strength.

Finger push-ups are mainly wrist finger forearm strength, most of the one-handed ones are done by twisting the body, and very few can be done perfectly, so the main exercises are the triceps shoulder deltoid and back muscle strength and core strength, the core strength mainly refers to the muscles in the waist and hip area, and the one-handed is mainly arm strength and trunk balance.

Speaking of exercises, finger push-ups, you can start with finger push-ups on the wall and gradually reduce the angle between the body and the wall. Then add exercises to the wrist fingers forearm, practice wrist curls if you have dumbbells, practice pull-ups if you don't, pull-ups can be done with a towel, this action is illustrated in Prisoner Fitness 2. The core strength of one hand is mainly exercised: crunch, plank, sideways plank, supine leg press, and air pedaling.

The three heads of the humerus are mainly diamond push-ups on the bench with reverse flexion and extension, deltoid - handstand, Chinese push-ups, and crouching tiger gong. I don't know if you can search for these actions, and they're basically easier to find.

I do 73 standard push-ups a minute, and I still can't do it with one hand, it's normal.

One-handed push-ups require absolute strength and balance Doing more than 30 push-ups at a time is to practice endurance You need to exercise weights Five-finger push-ups I don't think it's necessary to practice This is determined by certain innate factors You observe the degree of concave and convex knuckles in the middle when your fingers are straight and the ground Yours should be more concave The more concave you are, the more painful it will be to do finger push-ups But this may be improved through continuous training.

Introducing this five-finger push-up, this movement can effectively help you break through the fitness bottleneck, let your muscles grow quickly and improve muscle strength.

Many people will feel super strained when they first do this movement, and they feel that the effect is not so good, so they ignore it, but the long-term effect of doing five-finger push-ups is very obvious, and if you only look at the short-term training effect, it is estimated that it will be difficult to break through your bottleneck.

Benefits and effects of long-term adherence to five-finger push-ups:

1. It can improve your hands' control and grip.

If your two-hand control and grip are low, you can't do many strength training movements during fitness training, such as deadlifts, five-finger supports, pull-ups, etc., five-finger push-ups can improve your finger grip and control well.

2. Improve the strength of your arm muscles.

Push-ups We generally use the palms of our hands to touch the ground for push-ups, but after a long time, you will feel that the wrist joints are obviously sore, if you change to a five-finger push-up for training, your wrist joints can reduce a lot of soreness, and the finger grip control will be stronger, and it can also increase the strength of the arm.

3. In addition to arm strength, the strength of the forearm should not be ignored.

Although the muscles in the lower arms are not large, the muscle strength in the lower arms can help us complete many daily activities. Many beginners in fitness will only focus on the upper arm muscles and other parts of the muscle training, if the lower arm muscles are trained in place, can support you to complete a lot of fitness strength training movements, but also allow you to work out easily.

If you don't know much about five-finger push-ups, you can first understand the fitness knowledge of this movement, and then train in a targeted manner.

The Three Elements of Fitness Progress and Breakthrough.