How to do push-ups?
Is it best to practice chest muscles?
01. You only pay attention to when you support
This action is called a push-up, but it does not mean that you can completely ignore the body drop. Don’t let gravity do it for you. Whether it’s standing up or down, any part of the push-ups has an increase in the amount of assistance.
Suggestion: When you move the top (when your body is propped up), try to imagine that you are going to dig your fingers into the floor, with all your fingers trying to grasp something.
02. Your palms are too wide
Suggestion: Place your palms directly under your shoulders. This will allow your elbow joints to be close to your body and train your triceps and pectoralis major at the same time.
03. Did not stretch after training
You must have seen people who keep bench pressing in the gym, walking around during breaks, and fully stretching after training. In the same way, when you do push-ups, whether you are standing up or down, your pectoralis major and arms are also under tension, and you should also stretch after training.
Suggestion: Use the resistance ball for Bridge Stretch after training. It can not only stretch the core muscles, chest muscles, shoulders and even your latissimus dorsi.
The method of operation is very simple. Lean your head and upper back on the resistance ball, extend your hands perpendicular to the torso and sink your hips towards the floor. Maintain this position for 10 breaths long.
04. Your neck is not kept fixed
Suggestion: When operating your body, keep a straight line from your head to your ankles. If you place a broom on your back, it should touch your head, upper back and buttocks. Be sure to keep your body on this axis during the operation
Finally, there is one important point. Some people like to expand when doing push-ups (T word). Although the difficulty of the action is reduced. I may not think anything at first. But it will affect in the long run career of your sports. It’s like getting a shoulder pinch syndrome
Make you painful
So change this form
Make push-ups more efficient
It has nothing to do with the width of the hands
In other words,
If you look at it from above,
The elbow and head just become an arrow,
The angle is about 45 degrees among the elbow and the body.
1. Don’t rush to practice push-ups, you might as well practice elbow movement in a standing position. Do not put your hands too far away from your body, and pull your hands back to the sides of your chest.
2. During the process, the only thing that moves is your arm, and your body head should be like an iron plate. The usual problem is that the whole body is loose and not forming an iron plate.
The pushing process should be full of strength to avoid listlessness. Tighten your core (feel the tension in your abdomen when you lower it).
3. Pull your shoulders down and away from your ears. This is also the problem for most people when doing push-ups. Avoid shrugging.
Push-ups are a full-body exercise, not just to exercise the chest, so let your back muscles play its due auxiliary role, protect your shoulder joints, and maximize energy output.
In the starting position of the push-up, while pulling the chest to the ground, turn the fingers of both hands into the ground outwards (not really turning, just let the palms have a downward and outward force).
This position is more beneficial to the shoulder joint, and can activate the pectoralis major and triceps to a greater extent.
Not being able to do standard push-ups now means nothing
Keep going, don’t be discouraged
Develop the habit of daily training
I dare to pack a ticket,
You can do standard push-ups in less than a month!
The last 20 push-ups from easy to difficult