Push-ups may seem simple, but many people only pursue the quantity, do not pay attention to the quality, the real standard push-ups, you do not necessarily know how to do it. Push-ups are one of the most common body- building exercises that can be easily performed at any time and place. Push-ups work well on the abdomen, back and chest muscles, and can also be used for many tricks to receive unexpected fitness effects:
First, the posture of the body tilt :
The high position push-ups, when practicing, the practitioner's body is low-footed and hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. In the push-ups, the practitioner's feet and hands are on the same level, which is suitable for general exercise. Push-ups are in low posture. During practice, the practitioner's body is high in his feet and low in his hand. The feet can be placed on low stools, on the edge of the bed, and the hands and feet are not in the same plane. This posture will put the weight of the whole body on the upper limbs, which requires a higher physical fitness.
Second, both hands distance change :
The hands are slightly wider (or narrower) on the shoulders and the elbows open parallel to the ground. As long as the hands and shoulder width are not equal, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the distance between the shoulders is more emphasis on the exercise of arm strength and the strength of the shoulder muscles; the method that is slightly narrower than the distance between the shoulders focuses on the exercise of chest muscles and back muscles.
Third, methods, foot changes :
The techniques can be divided into three forms: full-palm support, fist-up support, and finger-support. From the direction, they can be divided into three types of forward-facing, in-ward, and outward-supporting postures. Full palm support is to use full palm support; fist support, is to use the form of fists to support the ground; refers to support, is to use the first means of the fingers to support the way. The strength required by the support is high and the difficulty is also the highest. The footwork can be divided into two forms, which are two feet together and open, and can also be supported by the instep or arch.
Fourth, exercise frequency changes :
Can be combined quickly and slowly, in the exercise to do several times quickly, and then do it several times; you can also regularly count, calculate the number of exercises in unit time; you can also simply count, practitioners continue to do push-ups until exhaustion. Changes in frequency can stimulate muscle growth better, cross-use them, exercise is not easy to feel tired.
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