The simplest push-ups are actually the most essential and powerful movements in fitness.

Push-ups can be said to be the simplest exercise in fitness. You can do them anytime, anywhere, without any restrictions. However, don't underestimate the role of this sport. It is very helpful for your upper limb and waist and abdomen muscle training. Today, I will show you the most correct training method and effect of push-ups.

push-up

At present, people in urban life generally lack exercise, and each person can do about 20 push-ups at a time. This is not enough for us. In this book, our goal is to make you do 100 push-ups at a time, without intermission or rest. This is our goal.

Push-ups increase bench press pressure

From the weight-bearing point of view, push-ups are no more effective than bench presses, chest clips and birds. However, compared with the single trajectory of the equipment, push-ups can adopt a variety of arm positions and movements, which can bring more differences between the chest and arms and promote the growth of strength.

push-up

Push-ups, bang, bang.

There are three kinds of flapping actions that most people use most often and have high evaluation: missionary, prone and back. Among them, missionary and push-ups need strong upper limb strength, and push-ups are an effective way to improve them.

Men's fitness

missionary

A standard missionary style, men should hold the mattress with both hands, stabilize their bodies and master the rhythm. Keeping it for a long time is definitely a test of upper limb strength. If the upper limb strength is insufficient, men will feel pain in their arms and shoulders. The pain will be very nerve-racking, and the pain will come and be very depressed. Moreover, many people will press their upper body to the woman's chest in a lazy way, which is definitely not a pleasant experience for women.

push-up

lie prostrate

Compared with traditional movements, kneeling posture can be more favored by girls and can be more closely contacted and experienced. This kind of action requires her to lie on her stomach, and the rest is done by boys. This is a great test for boys' skills and strength. Lack of upper limb strength will turn pleasure into regret.

Just because push-ups are so important, we can't ignore them. How can I turn myself into an expert in push-ups?

health

Weight-bearing push-ups

Wide and narrow push-ups can exercise your chest muscles, deltoid toes and triceps brachii. In particular, weight-bearing push-ups greatly improve the strength of upper limbs, so that you can use missionary style with ease and reduce the oppression of women's breasts.

fitness room

How to practice

1 Find a backpack full of expired books or magazines and loosen the straps to avoid affecting the range of push-ups. Or let a girl sit on you.

2 Body prone, palms on the ground, supported by palms and toes, body in a straight line, parallel to the ground.

3 Bend your elbow and lower your upper body slowly, so that your chin touches the ground as much as possible, then straighten your arm hard and keep supporting when you reach the top 1 to 3 seconds. Do the next move.

It is suggested to do 3~4 groups at a time, each group 15~20 times, and try to reduce the rest between groups.

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Matters needing attention

1. Can I do push-ups every day?

You can't. You must give your muscles enough time to recover. Generally speaking, it takes 48 hours to recover, which is one of the reasons why we need to exercise every other day.

2. Why can't it work when it reaches a certain amount? How to solve it?

This shows that we have entered a period of stagnation or bottleneck, which is also a normal phenomenon. Unlike the rapid progress at first, when we reach a certain number, our bodies sometimes need a little time to react. At this time, you should stick to the plan. When you break through, you are not far from your goal. Be careful not to hold your breath during training and keep breathing.

3. I found that my wrist hurts when doing push-ups. What should I do?

Usually this situation also exists, usually caused by incorrect posture or careless warm-up exercise. If you feel pain, you can use your fist instead of your palm. At this time, you need to put a towel to avoid finger joint pain.

4. Do you need to stick your chest to the ground when doing push-ups?

The best thing is to lower your chest to about 5 cm from the ground. Actually, there are no strict rules. The lower the drop, the better the chest muscles. Of course, at least make sure your wrist has a 90-degree bend.

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5. How to control the speed of doing push-ups?

This actually varies from person to person, as long as you can bear it yourself, but most friends should do it at a constant speed, about 3 to 5 seconds.

6. What kind of breathing mode should I take?

Breathing is very important to us. Inhale when falling, and exhale when supporting. Remember not to hold your breath unless you have reached the limit.

7. What posture should the head take?

The best way is to look straight at the ground, so as not to put pressure on our necks.

8. I'm so tired. Can I pause during continuous training?

You can take a short rest when necessary, but remember to rest only when your arms are straight and your body is propped up. You can't lie flat or put down your knees.

9. What if I can't do push-ups now?

Don't worry at all, as long as you find a way to exercise your muscles, you will gradually become stronger. At this time, you should look at the wall push-ups.

10. Can you lose weight by doing push-ups?

Through the training of push-ups, you can lose some body fat, but at the same time you will gain muscle, so although your weight may not change or even increase, your fat ratio will decrease and your body will be stronger.