How to do standard push-ups to practice chest muscles, doing push-ups may be a terrible memory for many boys, but doing so many push-ups is very tiring but ineffective. In fact, as long as the action is done correctly, push-ups can not only exercise the arms and chest muscles, but also strengthen other core muscle groups, so that the muscle training effect is better. Let's see how to do push-ups correctly.
Four benefits of doing standard push-ups on chest muscles 1 push-ups.
Push-ups are not only effective for training muscles, but also have four other benefits for improving health.
Benefit 1: burning heat
If you want to lose weight, increasing calorie consumption is the most direct way. If you don't have time to go to the gym and don't like running outside, doing push-ups at home is a good way to burn calories. According to statistics, push-ups can consume about 0.4 calories. Taking a few minutes to do 100 push-ups every day can consume 40 calories more. It is very convenient for busy office workers who eat out.
Benefit 2: Exercise local muscles.
Standard push-ups can exercise the whole body muscles. If you want to concentrate on training local muscles, you can adjust the posture of push-ups slightly. For example, diamond push-ups that reduce the distance between hands can help train triceps; By increasing the distance between your hands, you can exercise your chest muscles. In addition, different muscle groups can be trained by adjusting the height of the feet. For example, by raising your feet, you can concentrate on training your upper chest muscles. You can also increase your calorie intake by doing some difficult push-ups.
Benefit 3: Slow down aging.
After the age of 40, the joints and muscles of the human body will begin to age, which will slow down muscle activity. Muscle aging is not only related to age, but also to less exercise. If you can exercise your muscles regularly and slow down muscle degeneration, you can delay the process of aging. As the saying goes, you are not old when you move more. This is the principle. Push-ups can exercise almost all muscles in the whole body, and doing 20 push-ups every day is very helpful to delay muscle aging.
Benefit 4: Improve the performance of men in bed.
A happy sex life is one of the important factors to maintain marriage. Although push-ups are not directly related to reproductive function, doing more push-ups can help men train the muscles they will use during sex, thus improving their performance in bed.
Push-up training ground
Many people think that push-ups are only used to train pectoral muscles and biceps, but in fact, push-ups also have training effects on core muscles such as triceps, abdominal muscles and quadriceps femoris. Core muscle group is a group of muscle groups used to protect and stabilize the spine, which can help keep the upper body stable and avoid sports injuries.
Generally speaking, doing push-ups requires different muscle movements all over the body, which is very helpful for training muscle coordination and enhancing the overall muscle strength of the whole body. Even if you don't want to practice big muscles, girls can make their body lines look tighter by doing a few push-ups every day.
Push-ups standard posture
So, what is the standard push-up posture? To do standard movements, first straighten your hands, put your palms on the ground, and support your lower body with your toes to prepare for the posture. At this time, the hands are shoulder width, the shoulders are relaxed, the back is straight, and the hips are pressed down (that is, the hips are clamped), so that the trunk of the body is kept in an oblique straight line.
When you start doing push-ups, keep your torso straight, bend your elbows, and keep your upper body straight until your elbows are higher than your back, and then return to the original point. You can't get your ass up in the process. If you want to imagine that your body is a flat plate, you must always keep the plate level.
According to the observation of fitness experts, boys with average posture and around 30 years old can do 20-30 push-ups a minute, while girls of the same age can do13-24; If a boy is about 40 years old and can do 15-25 in one minute, a girl is about 10- 15. If you want to achieve the effect of muscle training, it will be more effective to achieve this average number of times a minute. You can start slowly and then speed up slowly after you get familiar with it.
Push-ups
How many push-ups should I do? If it is a standard posture push-up, doing 60-200 times a day will have a very good training effect. I usually feel a little tired after doing it for about 20 times. At this time, you can dismantle it as many times as expected every day and do it in 3-4 times to reduce the chance of muscle injury.
Beginners can do 10- 15 times a day, and then they can increase the number of times when muscle strength gradually becomes strong.
How do push-ups breathe?
The regulation of breathing is an important part of any exercise. Mastering the correct breathing method can help muscles relax, avoid sports injuries and increase muscle endurance. Experts suggest that inhaling through the nose when push-ups are put down and exhaling through the nose and mouth when propping up can help muscles exert strength.
Why can't I do push-ups
After reading the above, many people may think: but I can't do any push-ups. This knowledge is of no use to me. Push-ups can be trained. Push-ups are not suitable unless you are overweight or have a wrist injury. Otherwise, push-ups can't be done, mostly because of insufficient muscle strength. At this time, as long as you train your muscle strength slowly, you can successfully do push-ups after a while. Here are some training methods that beginners can get started:
Start standing practice from the platform.
If you can't hold up your body on the ground, you can stand on a platform such as a table and practice the feeling of exerting your arms. The basic posture is the same as push-ups, except that the body is tilted about 50 degrees, the palm is supported, and the chest is leaning against the platform. Repeat 10- 15 times.
Practice sticks first.
The basic principle of the stick is very similar to the preparation of push-ups, that is, try to keep the trunk in a straight line and press the ass down. Stick exercise is easier than push-ups because it can be supported by the whole upper arm, so there is no problem that it can't be done. In addition, stick exercise is also very helpful to the training of core muscles, and can be used as an introductory action of push-ups.
kneeling position
For some girls with insufficient muscle mass, it is also a good choice to help support with kneeling posture. Different from standard push-ups, kneeling push-ups increase stability by landing on knees, and other upper body movements are the same as standard push-ups.
Use push-ups
If you can already do a few push-ups, but you are afraid that muscle strength is insufficient, causing muscle or joint damage. You can try push-ups to help protect your wrist from excessive impact, and remember to do them as slowly as possible.
How to do standard push-ups to practice chest muscles II. How do girls do push-ups
Correct methods for girls to do push-ups;
This action needs to be carried out on the ground. At first, our hands and feet supported us to keep our balance on the ground. At this time, our hands are opposite, and the distance between our hands is shoulder width. At the beginning of the action, we bend our arms and keep our bodies as close to the ground as possible. At this time, our bodies are parallel to the ground. Then we straighten our arms, get our bodies off the ground and start moving again. You can complete 30 groups at a time and do 3~5 groups.
What other methods are there for push-ups?
Push-ups will be deformed and more difficult. If we are familiar with the movements again, we can clap our hands off the ground when we start exercising, which will have a greater exercise effect on our adaptability. In addition, we can also do one-handed push-ups, which can exercise arm muscles more effectively. During the exercise, we need to change arms on both sides.
Where can I exercise push-ups?
This action mainly exercises our arm muscles, because in the process of exercise, our hands are always in a state of exertion, which can make our bodies get a good exercise. This exercise also has a good stretching effect on our shoulders and back, which can improve these muscles, while our legs need to support the body to maintain a balanced state on the ground, and it also has obvious exercise effect on leg muscles.
The above is the introduction of push-ups This movement is very suitable for girls, and it is a very good way to train girls' strength. But in the process of finishing, girls can reduce the amount of exercise and finish in groups. Each group can do less, but more groups are needed.