Do standard push-ups correctly.

The standard movements for doing push-ups correctly are as follows:

1. Composite group push-ups (horizontal, upward and downward)

Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.

A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.

2, strong push-ups, exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.

The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.

3, push-ups, exercise muscles: deltoid posterior bundle, lumbar muscles, lower back muscles.

The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.

4, triceps brachii push-ups, exercise muscles: triceps brachii.

It's the same as standard push-ups, except that the hands are held together and slightly rotated inward, so that the thumb and forefinger form a triangle. This changes the weight of the triceps brachii.

Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.