Boys do kneeling push ups on the bench

In fact, it is recommended that you do planks that work much better than this...

Here's how:

Get into a prone position on the floor, supporting your weight with your toes and your forearms. The arms are bent and placed under the shoulders.

Keep your body straight at all times and hold this position for as long as possible. To increase the difficulty, the arms or legs can be raised.

If you want to increase the difficulty, you can lift one foot in the air, or lift one hand in the air.

When doing fancy training, the jumping range should not be too large, and the weight of the dumbbell lifting training should not be too heavy, so as not to injure the other arm support point. It is best to finish each training session in the afternoon or before 9 p.m. After-meal training should be done 1 hour later.

It is advisable to train four times a week, each time for about 40 minutes. At the same time, you should also pay attention to a reasonable diet, and you will definitely have a surprise after sticking to it for a while. ”

To train the action of plank, mastering balance is the key, not to be in a hurry, pay attention to the support to close the abdomen, but not to collapse the waist, step by step.

Tips: Core strength training ≠ waist and abdominal strength training, practicing core strength is not to train abdominal muscles, but to allow you to better maintain the stability and balance of the body, so as to ensure the effectiveness and quality of your training.

Endplank introduced.

What kind of exercise is a plank? In fact, there is only one movement, and you can fully master it without a coach - you just have to straighten your whole body into a prone position, support your body with your toes and forearms, and hold it for as long as possible.

This is the most popular no-equipment exercise that can effectively work multiple muscles, mainly the abdomen and lower back, and belongs to the consumable body contouring.

After the experience, the whole body trembles after one minute, which is the most consumed at this time, and if you can persevere, you can insist, 5-10 seconds more every day than the day before, and there will be obvious changes after a period of time.

A friend wants to ask, why is a seemingly simple support action so difficult?

Planks seem simple, but they are actually a full-body exercise that consumes physical energy, and can fully exercise the rectus abdominis, external obliques, internal oblique and transverse abdominis muscles, legs, back, and buttocks muscle groups.

Especially when done with fancy movements, its effect is definitely more comprehensive and efficient than doing sit-ups.

Specifically, you can plank.

The correct position for kneeling push-ups is as follows:

1. Starting posture.

1. Kneel on the yoga mat with your legs crossed! Arms are straightened and palms are placed just below the shoulders, slightly wider than shoulder-width apart.

2. The body must be in a straight line from head to knees, and the core muscles must be tightened, so as not to let the body fall. Clamp the buttocks to help keep the body stable.

Second, downward. 1. The buttocks and abdomen should be continuously exerted and tightened, and the head should be in the same position from beginning to end.

2. Bend your elbows and lower your body to the position where your chest is close to the floor, stop at the lowest point, and then push back to the starting position.

3. At the lowest point, the upper arm is at 45 degrees from the body.

Push-up breathing style:

Abdominal breathing is better, which is the way a newborn child breathes. When you inhale, your abdomen is bulging, your shoulders are raised, and when you exhale, you expel the air from your abdomen, and then expel the air from your chest, which is abdominal breathing.

1. Exhale when lying on your stomach, inhale when you push up, it is best to breathe in the back abdomen, as for what is reverse abdominal breathing, you can check it on the Internet, hold on for a while and you will have a surprise. The skin is straightened three inches below the umbilicus, or it feels like the lower abdomen, and when you take a deep breath or exercise, there will be a warm current flowing through the limbs, which is very comfortable.

2. The body is straight and lying on the ground, the hands are parallel to the shoulders of the shirt, you can use the narrow distance (the position of the hands is short and the shoulder), the middle distance (parallel to the shoulder) and the wide distance (wider than the shoulder), the waist should be straightened with different effects, inhale when you go down, and exhale when you go up.

Push-ups are a sport that people like very much, and nowadays, push-ups have extended to a variety of tricks such as one-handed push-ups, double-friend push-ups, kneeling push-ups, etc., compared to one-handed push-ups, kneeling push-ups are simpler. So do you know how kneeling push-ups are done? Let's find out.

How to do kneeling push-ups1. Support the ground with both hands on the ground and separate your arms at the same time, the width is about twice the width of your shoulders;

2. Kneel on both knees and upwards at the same time;

3. Tighten the abdomen and keep the upper body straight;

4. Start to bend your hands and press down at the same time, as long as your chest starts to touch the ground;

5. Repeat the above actions.

Kneeling push-ups can put a lot of stress on your knees, so if you're worried about injury, it's a good idea to wear a knee pad or a towel under your knees during your workout.

Who are kneeling push-ups forKneeling push-ups require less physical strength than one-handed push-ups, so it is perfect for those who are weak and obese at the same time. On the other hand, kneeling push-ups can be said to be the leading style of push-ups, as long as you are a beginner who wants to practice push-ups, it is suitable to start with kneeling push-ups.

The correct way to do kneeling push-ups is as follows:

First of all, the correct way to kneel push-ups, to hold the chest and abdomen up, it should be noted that when doing this exercise, the waist and back must be straight, and the shoulders, waist, and thighs are in the same straight line, otherwise the purpose of the exercise will not be achieved;

Thirdly, the correct method of kneeling push-ups, after the posture, let the arms naturally straighten perpendicular to the ground;

Finally, the correct way to do kneeling push-ups, hands should be shoulder-width apart, down to the upper arms parallel to the ground, at this time it should be noted that Ming Yan to do the control elbows close to the sides of the body.

There are many benefits of insisting on kneeling push-ups, this exercise can help you exercise your balance and jujube mess support ability, so that physiological function can be improved, insisting on kneeling push-ups can also help you exercise your body, make your joints more flexible, you can exercise muscles, make them more thick and elastic, all in all, this exercise can help friends improve the flexibility and degree of exercise of the upper body, and can also promote blood circulation, promote metabolism, and be conducive to physical health.