The push up master comes in!! Something to ask for

I'd like to suggest the following for your workout method:

One. While exercising muscles, it is also a great opportunity to improve cardiopulmonary fitness. If you smoke intermittently, its toxicity and absorption rate will be several times greater than usual, which will not only not exercise the heart and lungs, but also increase the burden on the heart and lungs.

This habit should be quit completely. In addition, smoking a cigarette for at least 3 minutes, with such a long interval, also has an impact on the training effect.

Two. The same muscle, after a heavy exercise training, requires at least 48 hours of rest. At rest, the body instinctively repairs damaged muscle cells, and overcompensates.

Muscles grow at rest. Exercise is just a moderate strain of the muscles and congestion the muscles. [Excess compensation] is the most important theoretical basis of bodybuilding training.

Even if push-ups don't strain muscles with a lot of weight and intensity like bench presses, at least you can't practice them twice a day! Muscles can't be recovered! Although you don't feel tired, it takes time for cells to repair.

It is recommended that you practice for two days, rest for one day, once a day.

Three. Do 8-12 reps of each movement and contribute the most to muscle circumference. If you can do 50 pieces per set, you'll need to put weights on your back!

Add weights such that you can only do 8-12 per set. Exceeding this number, it is more and more inclined to shape and **. So, if you don't lift weight, you can train your pectoral muscles, but you won't get full.

In other words, the block will not be too big. After weight-bearing, it is recommended to practice 4 sets a day, 8-12 times per group, with a break of about a few minutes between each group.

The intensity and training effect is far better than your 200 per day!

If possible, consider borrowing parallel bars or dumbbell bird movements to fully exercise your pectoral muscles. Even consider going to the gym when appropriate.

So you can do 4 minutes of push-ups in 1 day, right? It won't have an effect anytime soon. In the future, when you want to increase the amount of training, you will have a certain foundation, and it will be a little easier.

Generally speaking, there will be obvious results after two months, and every time you do it, you should have a little more distance between your hands to train your chest muscles.

To gradually transition to a group of 100 without a break in between.

Stick to it for a month and it should work.

It is necessary to increase the intensity and sub-elements of the exercise appropriately, otherwise the effect will become smaller and smaller over time.

But before you go up and down, you first have to get in a pose. The general push-up body posture is to press the palms of the hands to the ground, the palms of the palms are shoulder-width apart, the legs are straight back, the palms of the hands and toes are used as support points, and the back is kept up and the abdomen is facing down.

To begin lying on your stomach, bend your arms to your sides so that your body descends vertically to the point where your shoulders and elbows are in the same plane. Lifting is the opposite of a prone position, using the strength of your arms to support your body weight and return to your original position. This completes a push-up movement.

Also, keep your torso, hips, and lower limbs straight throughout the procedure.

The main muscle groups used in push-ups are: pectoralis major, pectoralis minor, triceps in the posterolateral aspect of the forearm, and deltoid in the shoulder.

I hope you can carefully read the breakdown of the essentials of the movements and make a good training plan based on your own conditions!

Mainly exercise pectoralis major, triceps, anterior deltoid fascicle.

In addition, because you need to keep your body straight when doing it, you will also use abdominal muscles, quadriceps, etc.

Do it in moderation, the more sore, the better. It took more than a month for this to take effect.

Pectoral muscles and arm strength but you also see if your posture is regular.

Should be. You hold on for a few more days, and the days are too few.

Before you begin: Keep your back straight, your toes on the ground, your hands perpendicular to the ground, your feet straight, and your fingertips pointing inward. Start: The hand wrist is at 90 degrees, everything else remains the same!

Let's take a look at the troop training. Accurate and accurate.

(1) From the body posture, it can be divided into three postures: high, medium, low, and three.

1 High-posture push-ups: refers to the exercise, the practitioner's body posture is low feet and hands high, and the hands and feet are not on a horizontal plane.

2 Medium push-ups: (also known as standard push-ups or horizontal push-ups) are exercises in which the practitioner's feet and hands are on a level plane. 3. Low-posture push-ups: It refers to the exercise, when doing the exercise, the practitioner's feet are high and low, and the hands and feet are not on a horizontal plane.

2) From the preparation posture, it can be divided into different techniques and footwork.

Technique: It can be divided into three forms: full palm support, fist support and finger support. In terms of direction, it can be divided into three positions: forward, inward, and outward.

1 Full Palm Pose: A method of holding the ground with the full palm of your hand.

2 Fist Pose: A method of holding the ground in the form of a fist.

3 Finger Pose: The method of using the first joint of the finger to support the ground. It can be divided into: five fingers, four fingers, three fingers (these three cone-forming types), two fingers and one finger to support the ground in five forms.

Footwork: It can be divided into two types: two-legged and open. According to the form of holding the ground, it can be divided into three postures: toe pose, instep pose and arch pose.

Hold your hands on the ground, lift your body up, and then support your feet as well.