What does the correct posture look like for push ups?

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.

Push-ups are effective for the developed pectoralis major muscles, and they also have a certain effect on the developed triceps. Push-ups can be done on the floor or on a stool. Place your hands shoulder-width apart on the floor or stool, arms straight, shoulders slightly forward, vertical line beyond the palm support point, body straight, legs together, and full body weight supported by arms and toes.

Then bend the arms to lower the body, so that the chest can no longer be lowered, pause for a while, and then straighten the arms until the pectoralis major and triceps are extremely tense, stop for a while, and then bend the arms again. The bending arm is lowered until the straight arm is propped up for 1 time. Exhale as the body descends and inhale as it props up.

Elbows should be close to each other and the body should be in an upright position at all times during the movement. Beginners can do it as many times as they want, if they can hold up 5 times in a row, they can stand up for a break after 5 times, and then hold up 5 times. 1 set of every 5 reps, 3-4 sets can be done at the beginning of the exercise, and the number of push-ups or sets can be increased as the strength increases.

It can also be more difficult, with the distance between the hands widened or the feet raised, forming a posture with the head low and the feet high. Or put a weight on your back (such as a sandbag) and gradually increase the weight. For example, focus on the triceps brachii and the pectoralis major muscles, keep your hands as close together as possible, or even put your hands together to do push-ups.

Brother, this is also accumulated day by day, and the key is perseverance.

The standard push-up movement is to put your hands shoulder-width apart, keep your legs and back straight, bring your feet together, keep your arms straight, and lock your elbows. Look ahead, don't look at the ground, lower your body to your chest almost touching the ground, keep your back straight, and then push your body up in a controlled way to return to the starting position. Pay attention to the rhythm of the movements.

The correct posture of push-ups, many people do it wrong, and it can't achieve the effect of fitness at all.

There are generally three types of correct posture for push-ups, which are medium-distance push-ups, narrow push-ups, and wide push-ups. All three poses require the body to be prostrate with the feet together and the pectoralis major and shoulder muscles to lift the body up, the only difference being the distance between the hands.

1. Push-ups in the middle distance

The most commonly used push-up position is the mid-distance push-up push-up, which requires the hands to be supported on both sides of the shoulders, the distance between the hands is slightly wider than the shoulders, the feet are together, the body is straight, the abdomen is tightened, and the body is pressed down with the center of gravity until the face is level with the palm, and then the body is quickly propped up with the strength of the pectoralis major muscle, and this movement can be cycled.

2. Narrow push-ups

Narrow push-ups require you to get your body prostrate with your palms down on your chest in a peach heart shape, your feet together, your toes up, press your body down, and rely on your shoulder and arm muscles to lift your body up. This movement is more difficult and is usually only done by people who have been doing push-ups for a long time and have more arm strength.

3. Wide push-ups

Wide push-ups usually refer to the distance between the hands that are farther away from the shoulders, and other points of posture are the same as those of medium push-ups. This posture mainly exercises the pectoralis major and shoulder muscles, but at the same time, it requires a high level of strength from the pectoralis major and shoulder muscles.

First, lie on your stomach face down, with your hands open and straight from side to side, shoulder-width apart, palms on the ground, body straight, abdomen tense, legs open, toes on the ground, and head, hips, and ankles in a line. Inhale, then slowly lower your body, bend your elbows with your hands, keep your abdomen tense until your chest is close to the ground, hold for two seconds, then quickly straighten your arms and return to the starting state of the bridge, exhale at the same time, then do the next one, and so on. <

First of all, we lie face down on the ground, our hands are shoulder-width apart or slightly wider, our hands are straight, our palms are on the ground, our body is straight, our abdomen is tense, our legs are open or our legs are together, our toes are on the ground, we are in a three-point line, and our head, hips, and ankles are in a line. Inhale, then slowly lower your body, bend your elbows with your hands, keep your abdomen tense and not collapse until your chest is close to the ground, hold for two seconds, then quickly straighten your arms and return to the starting state while exhaling, then do the next one, and repeat until you are exhausted.