Push ups different methods, the right way to do push ups

It turns out that there are so many kinds of 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.

Support your body with your hands at 90 degrees to the ground, stretch your legs straight back, and balance your body with your hands and the forehead strength of your toes, so that your head and torso and legs are in a straight line.

Action focus: lower back, legs, body straight, body keep flat up and down. The elbows of the arms are bent outwards of the body, lowering the center of gravity when the body is almost parallel to the ground.

Using abdominal strength, hold the position for one second, then slowly return to its original shape, then repeat. A group of 15, generally 2-3 groups.

Advantages of push-up fitness: Push-ups are a simple and convenient basic fitness exercise, and in most cases can be easily exercised without any equipment. It can train many muscle groups such as arm muscles, back muscles, chest muscles, and even abdominal muscles.

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.

1. Before doing push-ups, you can do an adduction elbow movement. This is to avoid over-struggling the elbows during push-up exercises, otherwise the shoulders will be overforced, which will not only feel bumpy and tired, but also affect the effect of the exercise.

2. Be prepared. Before doing push-ups, keep your hands on the ground with your palms on the ground, your fingers forward, your palms shoulder-width apart or slightly wider than shoulder-width apart, your arms straight, your feet together, and your head, back, waist and hips in an oblique line.

3. Keep your abdomen tight at all times when doing push-ups. If the abdomen is not tightened, the waist will collapse when doing push-ups, and the hip bones and lower limbs will hit the ground first, and the effect of the exercise will naturally be greatly reduced.

4. Keep your shoulders retracted when doing push-ups. When you hold up, you don't need to fix the elbow joint, but when you hold it to the highest point, bend the elbow slightly so that you can always keep the shoulder joint in a retracted state.