Pattern push-ups help you build muscle
Push-ups are one of the most common fitness exercises. They can be easily carried out anytime and anywhere. Doing push-ups have a good exercise effect on the abdomen, back and buttocks muscles. They can also bring a lot of patterns and receive unexpected fitness effects.: The hands are slightly wider (or slightly narrower) at the front end and the elbows open parallel to the ground.
As long as the hands and shoulder width are not similar, the slightness of the push-ups will increase accordingly.
A method that is slightly wider than the shoulder distance is more focused on exercising arm strength and shoulder muscle strength; a method that is slightly narrower than the shoulder distance is more focused on exercising muscles and hip muscles.
Second, the method of change of foot: the technique can be divided into the form of full palm support, fist support and finger support. From the direction, it can be divided into the fingertip forward, inward and the other position.
The whole palm support is to use the whole palm to support the ground; the fist support is to use the form of the fist to support the ground; the finger support is the method of supporting the ground with the first joint of the finger.
The power required for fingering is large and the disadvantages are highest.
The foot method can be divided into two forms: two feet together and open, and can also be supported by the instep or the arch of the foot.
Third, the posture of the body tilting changes: high posture push-ups, when doing exercises, the practitioner’s body is low-handed, the hands and feet are not on the same level.
This position is suitable for beginners and people with little power.
In the middle position push-ups, the practitioner’s feet and hands are on the same level, suitable for the general exercise group.
Low-post push-ups, during practice, the practitioner’s body is high in the feet, the hands are low, the feet can be placed on the low stools, the bed is on the upper hand, and the hands and feet are not on the same plane.
In this position, the weight of the whole body is pressed against the upper limbs, and the physical quality of the exerciser is high.
Fourth, exercise frequency changes: can be combined quickly and slowly, practice for a period of time, and then do it a few times; can also count regularly, calculate the number of exercises in unit time; can also simply count, the practitioner does uninterrupted push-ups,Until exhausted.
Changes in frequency can better stimulate muscle growth, cross-use them, and it is not easy to feel tired during exercise.
Narrow push-ups exercise arm strength.
Wide-pound push-ups exercise the pectoralis major.
You can get 8 exercises by changing the action.
First, expand the chest.
The palm of the hands serves as a support point, which is opened up and down, shoulder width, or wider than the shoulder. The hips, waist and hips are in a straight line, and the elbows are forced to flex.
This method mainly exercises the chest muscles, the triceps of the upper arms, and the abdominal muscles.
Second, the shoulder type.
The action is the same as the same, except that the hands are separated narrowly, and the double fist is used as the support point, and the punch is forward.
This way of exercising is the arm strength, and can increase the strength of the wrist and the hardness of the fist.
During exercise, it should be noted that the alternative support floor can be soft and hard first, and the wrist should be tightly supported to avoid sprains.
Third, the iron cattle arable land.
Use a fist or palm as a support point.
With both hands on the ground, the human body is open and shoulder-width.
The feet are on the ground and the hands and feet are parallel.
The head is inclined to the front, the forefoot, hands, neck, and waist are all together, while the waist is falling down and sticking to the ground.
Then the top is upturned, the waist is lowered again, the body is pulled back, and the whole movement is completed.
The action after the oblique front oblique can be repeated.
This exercise is primarily aimed at the goal and enhances the strength of the back muscles, wrists and toes.
Fourth, the finger exercises.
Mainly with the ten fingers as the support point, the other actions are the same as the first two methods.
As the power increases, the fingers on the ground can be sequentially decremented.
This method mainly exercises finger force, enhances the grip strength of the hand, grasping force, combining force, and penetrating the fingertips.
It should be noted that if the finger force does not reach the strength of the supporting body, you can first let your fingers practice against the wall and the body will support.
After the finger force is slowly increased, gradually put it on the level ground to prevent finger injury. Five, squid lying in the lotus.
The body is lying on the side, single-handed or single-handed on the ground (usually a single boxing), sloping the ground, and the legs are crossed.
For example, the right fist supports the ground, the left arm stretches upwards, and has a cross shape to grasp the balance of the body.
The left foot is stepped on, and the right foot is supported on the outside.
When the arm is bent down, the waist is forced, the head and the waist are reclined, as if the squid is lying on the plate, and then the original style is restored, and then the support is repeated.
This method mainly exercises the deltoid muscle (commonly known as “the tiger’s head muscle”), the upper arm, the waist and the abdomen.
If you don’t have enough strength during practice, you can choose a softer ground first, and the strength of the arm should be sufficient.
The beginners can stand upside down with the wall attached, and the feet are placed on the surface of the wall. The hands and shoulders are the same width, bent and bent, and pressed under the arm.
Later, the feet can leave the wall to do push-ups.
This approach primarily trains the power of the cardiovascular and arm.
Pay attention to your body balance while practicing.
Seven, weight-bearing exercises.
The movement is the same as that of the chest extension and the shoulder, except that heavy objects such as dumbbells are placed behind.
After the strength of the arm is enhanced and the body movements are coordinated, the weight of the weight can be sequentially increased.
Eight, single palm or single boxing practice.
The movement is the same as that of the chest extension and the shoulder strap, but with a single palm or a single fist, the hands alternately support the ground when doing the movement.
This method mainly exercises single arm strength.
If the arm strength is not enough, you can start practicing on the slope first, and increase the strength by gradually increasing the support point of the foot. Finally, you can stand alone with a single palm or a single fist or even a finger.
Practice step by step.